Beginner Workout A (44-minutes) Warm-Up (5-Minutes) Set 1 1A) Torso Twists :60 1B) Side Bends :60 1C) Inchworms :60 1D) Superman Reaches :30 1E)
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1 Beginner Workout A (44-minutes) 1D) Superman Reaches :30 1E) Bodyweight Squats :60 1F) Straight Up Sit Up :30 3A) Single Leg Reaching Lunge :30 per side 3B) Kneeling on Stability Ball :30 3C) Scorpion :30 4A) Dumbbell Woodchop :30 per side 4B) Prisoner Squat : 30 4C) Plank :30 5A) Stability Ball Leg Curl :30 5B) Bicycle Crunch :30
2 Beginner Workout B 1D) Superman Reaches :30 1E) Bodyweight Squats :60 1F) Straight Up Sit Up :30 3A) Address Position Rotations :30 each leg 3B) Backward Lunge :30 each leg 3C) Warrior Row :30 each leg 4A) Playo Squat Reach :30 4B) Boat Pose :30 4C) Pushup w/feet on Stability Ball :30 5A) Straight Up Sit Ups :30 5B) Sergio Garcia's :30
3 Beginner Workout C 1D) Superman Reaches :30 1E) Bodyweight Squats :60 1F) Straight Up Sit Up :30 3A) Arnold Palmer Press :30 3B) Tubing Rows :30 3C) Prisoner Squat :30 4A) Standard Pushup :30 4B) Tubing Side Rotations : 30 per side 4C) Prisoner Lunge :30 5A) Around the World :30 5B) DB Push Press :30
4 Advanced Workout A 1D) Walking Lunge :30 1E) Walkout Pushups :60 1F) Superman Reaches :30 1G) Bodyweight Squats :30 1H) Yoga Table :60 1I) Straight Up Situp :30 3A) Single Leg Reaching Lunge :30 per side 3B) Prisoner Lunge :30 3C) Lateral Plank with Pushup :30 4A) Dumbbell Woodchop :45 per side 4B) Prone Twister on Stability Ball : 45 4C) Single Leg Stability Ball Curl :45 each leg 5A) Horse Reach :60 each side 5B) Side to Side Lower Rotation :60
5 Advanced Workout B 1D) Walking Lunge :30 1E) Walkout Pushups :60 1F) Superman Reaches :30 1G) Bodyweight Squats :30 1H) Yoga Table :60 1I) Straight Up Situp :30 3A) Single Leg Rotations :30 each leg 3B) Lunge with Knee Raise :30 each leg 3C) Warrior Row Press :30 4A) 1 Leg Plyo Squat Reach :45 each leg 4B) Over Under / Boat :45 4C) Lateral Plyo Pushup :45 5A) Russian Twists :60 5B) Sergio Garcia's :60
6 Advanced Workout C 1D) Walking Lunge :30 1E) Walkout Pushups :60 1F) Superman Reaches :30 1G) Bodyweight Squats :30 1H) Yoga Table :60 1I) Straight Up Situp :30 3A) Snowmans (Figure Eights) :30 3B) Tubing Rows :30 3C) Prisoner Diagonal Lunge :30 4A) Pushup :45 4B) Tubing External Rotations :45 each arm 4C) Prisoner Squat :45 5A) Shoulder Fly's with Band :60 5B) Lunge with Medicine Ball Twist :60
7 Stretch and Recovery Mobility Set 1 1A) Three Plane Neck :30 seconds 1B) Shoulder Circles :30 seconds 1C) Fist Exercise :30 seconds 1D) Wrist Rotations :30 seconds 1E) Elbow Circles :30 seconds 1F) Egyptian :30 seconds 1G) Arm Circles :30 seconds 1H) Hula Hoop :30 seconds 1I) Ankle Circles :30 seconds 1J) Knee Circles :30 seconds Flexibility Set 1 2A) Toe Hang :30 seconds 2B) Cobra :30 seconds 2C) Spine Rotation w/ Club :30 seconds 2D) Head Turner :30 seconds (each side) 2E) Headache Buster :30 seconds (each side) 2F) Chest Stretch 1 :30 seconds (each side) 2G) Chest Stretch 2 :30 seconds (each side) 2H) Backswing Angel :30 seconds 2I) Wrist Flexion :30 seconds (each side) 2J) Shoulder Stretch :30 seconds (each side) 2K) Kneeling Hip Flexor :30 seconds (each side) 2L) Piriformis :30 seconds (each side) 2M) Seated Groin Stretch :30 seconds 2N) Downward Facing Dog :30 seconds Interval Program (Rest Day) Light activity (golf) or rest.
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EXERCISE GUIDE Copyright 2017 Ellison Lifestyle Group, Inc. All rights reserved LIGHTWEIGHT DURABLE COLLAPSABLE PORTABLE 100+ EXERCISES APPROVED AS CARRY-ON LUGGAGE DISASSEMBLES IN MINUTES The Body Bench
Dr. Venus Workout Program
Disclaimer: Dr. Venus recommends that you consult with your own physician before beginning any new exercise program. Reading or using this program for yourself does not constitute a doctorpatient relationship
Batman Workout by CrazyFitKids.com
Batman Workout by CrazyFitKids.com View online Abs, Chest, Legs Visit: for the latest Superhero Fit T-shirts!! --- To reduce the risk of injury, before beginning this or any exercise program, please consult