Program Description
Designed for a home/hotel gym that only has dumbbells and cable machine. Each day is a full body workout with 4 supersets. There is also a basic 5 minute warm up and 5 minute cooldown.
Program Overview
- LevelNovice, Intermediate
- GoalPowerlifting, Bodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJan 05, 2025 07:14
- Last EditedJan 20, 2025 07:59
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Bench Press (Dumbbell)
3
8 reps
-
2B
Goblet Squat
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
10 reps
-
3B
Lunge (Dumbbell)
3
10 reps
-
4A
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4B
Bicep Curl (Dumbbell)
3
12 reps
-
5A
Abs Crunch (Bodyweight)
3
12 reps
-
5B
Skull Crusher
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Incline Bench Press (Dumbbell)
3
8 reps
-
2B
Romanian Deadlift (Dumbbell)
3
10 reps
-
3A
Seated Row (Cable)
3
8 reps
-
3B
Standing Shoulder Press (Dumbbell)
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
-
4B
Russian Twist (Dumbbell)
3
20 reps
-
5A
Hammer Curl
3
12 reps
-
5B
Tricep Pushdown (Cable)
3
12 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
High Knees
1
30 secs
-
1B
Arm Circle
1
20 secs
-
1C
Leg Swings/Circles
1
40 secs
-
1D
Squat (Bodyweight)
1
1 mins
-
1E
World's Greatest Stretch
1
1 mins
-
1F
Downward Dog
1
1 mins
-
1G
Jumping Jack
1
30 secs
-
2A
Chest Fly (Cable)
3
10 reps
-
2B
Step-Up (Weighted)
3
10 reps
-
3A
Lat Pulldown
3
8 reps
-
3B
Bird Dog
3
10 reps
-
4A
Face Pull
3
10 reps
-
4B
Bicep Curl (Cable)
3
12 reps
-
5A
Shrug (Dumbbell)
3
12 reps
-
5B
Chest Fly (Cable)
3
10 reps
-
6A
Child’s Pose
1
45 secs
-
6B
Cat-Cow Stretch
1
45 secs
-
6C
Thoracic Rotations
1
30 secs
-
6D
Seated Forward Fold (hamstring)
1
30 secs
-
6E
Chest Opener
1
30 secs
-
6F
Lunge Stretch (hip flexor)
1
30 secs
-
Week 1
1 / 12 Weeks
Day 1
1A
High Knees1 Set
30 secs
-
1B
Arm Circle1 Set
20 secs
-
1C
Leg Swings/Circles1 Set
40 secs
-
1D
Squat (Bodyweight)1 Set
1 mins
-
1E
World's Greatest Stretch1 Set
1 mins
-
1F
Downward Dog1 Set
1 mins
-
1G
Jumping Jack1 Set
30 secs
-
2A
Bench Press (Dumbbell)3 Sets
8 Reps
-
2B
Goblet Squat3 Sets
10 Reps
-
3A
Bent Over Row (Dumbbell)3 Sets
10 Reps
-
3B
Lunge (Dumbbell)3 Sets
10 Reps
-
4A
Seated Shoulder Press (Dumbbell)3 Sets
8 Reps
-
4B
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
5A
Abs Crunch (Bodyweight)3 Sets
12 Reps
-
5B
Skull Crusher3 Sets
12 Reps
-
6A
Child’s Pose1 Set
45 secs
-
6B
Cat-Cow Stretch1 Set
45 secs
-
6C
Thoracic Rotations1 Set
30 secs
-
6D
Seated Forward Fold (hamstring)1 Set
30 secs
-
6E
Chest Opener1 Set
30 secs
-
6F
Lunge Stretch (hip flexor)1 Set
30 secs
-
Day 2
1A
High Knees1 Set
30 secs
-
1B
Arm Circle1 Set
20 secs
-
1C
Leg Swings/Circles1 Set
40 secs
-
1D
Squat (Bodyweight)1 Set
1 mins
-
1E
World's Greatest Stretch1 Set
1 mins
-
1F
Downward Dog1 Set
1 mins
-
1G
Jumping Jack1 Set
30 secs
-
2A
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
2B
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
-
3A
Seated Row (Cable)3 Sets
8 Reps
-
3B
Standing Shoulder Press (Dumbbell)3 Sets
10 Reps
-
4A
Lateral Raise (Dumbbell)3 Sets
10 Reps
-
4B
Russian Twist (Dumbbell)3 Sets
20 Reps
-
5A
Hammer Curl3 Sets
12 Reps
-
5B
Tricep Pushdown (Cable)3 Sets
12 Reps
-
6A
Child’s Pose1 Set
45 secs
-
6B
Cat-Cow Stretch1 Set
45 secs
-
6C
Thoracic Rotations1 Set
30 secs
-
6D
Seated Forward Fold (hamstring)1 Set
30 secs
-
6E
Chest Opener1 Set
30 secs
-
6F
Lunge Stretch (hip flexor)1 Set
30 secs
-
Day 3
1A
High Knees1 Set
30 secs
-
1B
Arm Circle1 Set
20 secs
-
1C
Leg Swings/Circles1 Set
40 secs
-
1D
Squat (Bodyweight)1 Set
1 mins
-
1E
World's Greatest Stretch1 Set
1 mins
-
1F
Downward Dog1 Set
1 mins
-
1G
Jumping Jack1 Set
30 secs
-
2A
Chest Fly (Cable)3 Sets
10 Reps
-
2B
Step-Up (Weighted)3 Sets
10 Reps
-
3A
Lat Pulldown3 Sets
8 Reps
-
3B
Bird Dog3 Sets
10 Reps
-
4A
Face Pull3 Sets
10 Reps
-
4B
Bicep Curl (Cable)3 Sets
12 Reps
-
5A
Shrug (Dumbbell)3 Sets
12 Reps
-
5B
Chest Fly (Cable)3 Sets
10 Reps
-
6A
Child’s Pose1 Set
45 secs
-
6B
Cat-Cow Stretch1 Set
45 secs
-
6C
Thoracic Rotations1 Set
30 secs
-
6D
Seated Forward Fold (hamstring)1 Set
30 secs
-
6E
Chest Opener1 Set
30 secs
-
6F
Lunge Stretch (hip flexor)1 Set
30 secs
-