Beginner Routine

Monday
Warm Up: stretching exercises, preparation Strength training: Chest / Triceps / Shoulders: Workout 1: 15 wide push-ups -> 10 close hand push-ups -> 12 dips -> 15sec dip hold -> 15 incline pushups -> MAX T-Bar dips (10) -> 60sec plank (4 cycles 3 min rest between cycles, 30sec rest between exercises) Workout 2: 15 regular push-ups ->10 decline push-ups -> 20 Australian pull up -> 25sec push-up hold -> 8 Hindu push-ups -> 12 shoulder dips -> 25sec side plank(each) (3 cycles 3 min rest between cycles, 30sec rest between exercises) Core: 2 sets of dragon fly one leg, dragon fly with tucked legs -> 15 leg raises -> 20 crunches -> 15 scissor cutters -> 15 leg raises on flat pagkos -> 20sec leg hold on pagkos (4 cycles 3 min rest between cycles, 30sec rest between exercises) STRECHING/ COOLDOWN / Eat post-workout food!

Tuesday REST DAY!! Wednesday

Warm Up: stretching exercises, preparation Strength training: Back - Biceps: 10 pull-ups -> 10 negative chin-ups -> 10 incline chin-ups -> 10 wide pull-ups -> 4 shoulder width chin-ups (4 cycles 3min rest between cycles, 45sec rest between exercises) Core: 2 sets of dragon fly one leg, dragon fly with tucked legs -> 15 leg raises -> 20 crunches -> 15 scissor cutters -> 15 leg raises on flat pagkos -> 20sec leg hold on pagkos (4 cycles 3 min rest between cycles, 30sec rest between exercises) STRECHING/ COOLDOWN / Eat post-workout food!

Thursday
Warm Up: stretching exercises, preparation

Strength training: Chest / Triceps / Shoulders: Workout 1: 15 wide push-ups -> 10 close hand push-ups -> 12 dips -> 15sec dip hold -> 15 incline pushups -> MAX T-Bar dips (10) -> 60sec plank (4 cycles 3 min rest between cycles, 30sec rest between exercises) Workout 2: 15 regular push-ups ->10 decline push-ups -> 20 Australian pull up -> 25sec push-up hold -> 8 Hindu push-ups -> 12 shoulder dips -> 25sec side plank(each) (3 cycles 3 min rest between cycles, 30sec rest between exercises) Legs: 10 squats -> 10 latelar lunges walk (each) -> 15 calf raises (each) -> 10 lunges (each) -> 10 squat jumps -> 25sec duck walk (4 cycles 3min rest between cycles, 45sec rest between exercises) STRECHING/ COOLDOWN / Eat post-workout food!

Friday
Warm Up: stretching exercises, preparation Strength training: Back - Biceps: 10 pull-ups -> 10 negative chin-ups -> 10 incline chin-ups -> 10 wide pull-ups -> 4 shoulder width chin-ups (4 cycles 3min rest between cycles, 45sec rest between exercises) Core: 2 sets of dragon fly one leg, dragon fly with tucked legs -> 15 leg raises -> 20 crunches -> 15 scissor cutters -> 15 leg raises on flat pagkos -> 20sec leg hold on pagkos (4 cycles 3 min rest between cycles, 30sec rest between exercises) STRECHING/ COOLDOWN / Eat post-workout food!

Saturday
Warm Up: stretching exercises, preparation Strength training: Chest / Triceps / Shoulders: Workout 1: 15 wide push-ups -> 10 close hand push-ups -> 12 dips -> 15sec dip hold -> 15 incline pushups -> MAX T-Bar dips (10) -> 60sec plank (4 cycles 3 min rest between cycles, 30sec rest between exercises)

Workout 2: 15 regular push-ups ->10 decline push-ups -> 20 Australian pull up -> 25sec push-up hold -> 8 Hindu push-ups -> 12 shoulder dips -> 25sec side plank(each) (3 cycles 3 min rest between cycles, 30sec rest between exercises) Legs: 10 squats -> 10 latelar lunges walk (each) -> 15 calf raises (each) -> 10 lunges (each) -> 10 squat jumps -> 25sec duck walk (4 cycles 3min rest between cycles, 45sec rest between exercises) STRECHING/ COOLDOWN Hydrate; eat something to gain energy and power 1 km run and 1 km run back = 2 km total

Sunday
Warm Up: stretching exercises, preparation Strength training: Back - Biceps: 10 pull-ups -> 10 negative chin-ups -> 10 incline chin-ups -> 10 wide pull-ups -> 4 shoulder width chin-ups (4 cycles 3min rest between cycles, 45sec rest between exercises) Core: 2 sets of dragon fly one leg, dragon fly with tucked legs -> 15 leg raises -> 20 crunches -> 15 scissor cutters -> 15 leg raises on flat pagkos -> 20sec leg hold on pagkos (4 cycles 3 min rest between cycles, 30sec rest between exercises) STRECHING/ COOLDOWN Hydrate; eat something to gain energy and power 1 km run and 1 km run back = 2 km total