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❥ 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 +