Here are three whole body fitness plans broken down into three levels: beginner, intermediate, and advanced. Each routine takes between 30 and 45 minutes and was designed by professional trainer Kris Hollie. For more information or personal training send an email to contact@y2t.e80.myftpupload.com.
BEGINNER
Resistance:
15 push-ups standard or modified (knees down, feet up)
5 pull-ups standard or modified (one leg on a chair for assistance)
20 squats
10 dumbbell seated overhead press
10 dumbbell bicep curls
10 dumbbell hammer curls
10 dumbbell overhead tricep extensions
10second Superman hold x 5
12 reverse lunges each leg
-Repeat
Abs:
25 crunches
15 lying down leg raises
15 bicycles
30 second plank x 2
20 second side plank per side x 2
INTERMEDIATE
Resistance:
30 wide push-ups
10 wide pull-ups
25 jump squats
10 dumbbell standing Arnold press
Dumbbell bicep curl “21s” (7 halfway up from the bottom, 7 halfway down from the top, 7 full range of motion)
Dumbbell hammer curl “21s”
20 military push-ups
25 dumbbell Romanian Deadlifts
15 front-to-back lunges each leg
-Repeat
Abs:
25 V-ups
25 bridges
25 criss cross
25 flutter kicks
60 second plank x 2
45 second side plank each side x 2
ADVANCED
Resistance:
50 decline clap push-ups
25 wide pull-ups
12 one-legged squats per leg, superset with 25 tuck jumps
7 one-legged decline pike push-ups per leg
20 one arm static bicep curls, alternating static arm every 5 reps
20 close grip pull-ups
30 decline diamond push-ups
12 one-legged Romanian Deadlifts each leg
10 three-way lunges (front, side, reverse) each side superset with 30 alternating jump lunges
-Repeat
Abs:
25 hanging leg raise
12 oblique knee raises each side
30 one-legged bridges each side
25 no-touch V-ups
45 second one leg, one arm plank x 2
30 second straight arm plank with leg raise and arm reach each side x 2
NOTE: Leg exercises can be intensified by utilizing dumbbells in each or either hand.