Improved Body Relationship

Here is the workout routine for week 13.

Monday, Wednesday and Friday.

Instructions

All exercises are done in a super set between upper body and lower body.

Do NOT rest within the
super set, but rest 30 seconds after the lower body before repeating the
super set again. Repeat for a total of 2-4 rounds total. Proceed to the next
super set.


A1: Ball Push ups with hands on the ball (with band to add resistance)
A2: One Leg Squat (Pistol Squat style)
*Aim for 4-5 rounds

B1: Elevated push ups with resistance band
B2: Plate Swing (watch the video)
*Aim for 4-5 rounds

C1: Pull-ups with weights (you can use a backpack with books in it for weights)
C2: Squat with weights (Small range of motion)
*Aim for 4-5 rounds

D1: Recline Pull with feet elevated
D2: Hip Bridge (on the chair)
*Aim for 4-5 rounds

E1: Tricep extension with rope or using the jungle gym (using your bodyweight for weight)
E2: Stability crunch with resistance bands
E3: Ball Plank with feet elevated

*Aim for 2 rounds

Tuesday, Thursday and Saturday.

30 to 45 minutes of walking and 10 to 15 minutes of interval cardio.