❥ WORKOUT
- stretches + strengthening
- floor reach ➝ 10 times
- hands to feet ➝ 5 times
- plough pose ➝ 5 times
- side twist ➝ 5 times
- downward facing dog ➝ 5 times
- sun salutations ➝ 5 times
- widespread forward bend ➝ 10 times
- side leg lifts ➝ 20 times
- crunches ➝ 15 times
- jack knife sit-ups ➝ 10 times
- v-ups ➝ 15 times
- bird dog ➝ 30 times
- side plank ➝ 3 times
- bridge ➝ 20 times
——
- weights
- forward dumbbell curl ➝ 24 times
- alternating dumbbell rows ➝ 24 times
- side dumbbell curl ➝ 24 times
- lateral pulldown ➝ 24 times
——
- ball exercises
- pelvic tilts ➝ 30 times
- seated rotation ➝ 30 times
- dumbbell pullover ➝ 30 times
ref: ✰ ┊ ✰ ┊ ✰ ┊ ✰ ┊ ✰ ┊ ✰ ┊ ✰ ┊ ✰
(2 to 4 times a week)
jan 13 2021 ∞
jan 21 2021 +