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    6 Week Full Body Programme (20 Minute Session)

    Uploaded by

    jonesanna894
    Exercise programme

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    6 Week Full Body Programme (20 Minute Session)

    Uploaded by

    jonesanna894
    21 views4 pages
    Exercise programme

    Original Title

    6 week full body programme ( 20 minute session)

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Exercise programme

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    21 views4 pages

    6 Week Full Body Programme (20 Minute Session)

    Uploaded by

    jonesanna894
    Exercise programme

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    Six-Week Full Body Strength Programme

    Once you can easily, with good form, manage 3x 12 reps, progress to a higher-weight dumbbell.

    For plank – begin with 30 seconds, then progress to 45, then 60 seconds

    Week Session Exercises Reps (dumbbells)


    1 1  Squat to shoulder press 3 x 8 (-12)
     Romanian deadli
     Lunge with bicep curl
     Bent over row
     Kneeling single arm shoulder press
     High plank to low plank
     Pilates hundred exercise x 100
     Shoulder bridge (1 minute - li alternate legs)
     Cobra
     Cat cow
    2  Goblet squat with pulse 3 x 8 (-12)
     Upright row
     Curtsy lunges Lateral shoulder raises
     Single arm bent over row
     Mountain climber
     Pilates one leg stretch x50 reps
     Shoulder bridge (1 minute - li alternate legs)
     Cobra
     Cat cow
    2 1  Squat to shoulder press 3 x 8 (-12)
     Romanian deadli
     Lunge with bicep curl
     Bent over row Kneeling single arm shoulder press
     Bear plank
     Pilates – scissors in tabletop – 1 minute
     Shoulder bridge (1 minute - li alternate legs)
     Cobra
     Cat cow

    2  Goblet squat with pulse 3 x 8 (-12)


     Upright row
     Curtsy lunges
     Kneeling Z press Single arm bent over row
     High plank to low plank
     Pilates hundred exercise x 100
     Shoulder bridge (1 minute - li alternate legs)
     Cobra
     Cat cow
    3 1  Squat to shoulder press 3 x 8 (-12)
     Romanian deadli Lunge with bicep curl
     Bent over row Kneeling single arm shoulder press
     Mountain climber
     Pilates one leg stretch x50 reps
     Shoulder bridge (1 minute - li alternate legs)
     Cobra
     Cat cow
    2  Goblet squat with pulse 3 x 8 (-12)
     Upright row
     Curtsy lunges Kneeling Z press Single arm bent over row
     Bear plank
     Pilates – scissors in tabletop – 1 minute
     Shoulder bridge (1 minute - li alternate legs)
     Cobra
     Cat cow

    4 1  Squat to shoulder press 3 x 8 (-12)


     Romanian deadli Lunge with bicep curl
     Bent over row Kneeling single arm shoulder press
     High plank to low plank
     Pilates hundred exercise x 100
     Shoulder bridge (1 minute - li alternate legs)
     Cobra
     Cat cow

    2  Goblet squat with pulse 3 x 8 (-12)


     Upright row
     Curtsy lunges Kneeling Z press Single arm bent over row
     Mountain climber
     Pilates one leg stretch x50 reps
     Shoulder bridge (1 minute - li alternate legs)
     Cobra
     Cat cow

    5 1  Squat to shoulder press 3 x 8 (-12)


     Romanian deadli Lunge with bicep curl
     Bent over row Kneeling single arm shoulder press
     Bear plank
     Pilates – scissors in tabletop – 1 minute
     Shoulder bridge (1 minute - li alternate legs)
     Cobra
     Cat cow

    2  Goblet squat with pulse 3 x 8 (-12)


     Upright row
     Curtsy lunges Kneeling Z press Single arm bent over row
     High plank to low plank
     Pilates hundred exercise x 100
     Shoulder bridge (1 minute - li alternate legs)
     Cobra
     Cat cow
    6 1  Squat to shoulder press 3 x 8 (-12)
     Romanian deadli Lunge with bicep curl
     Bent over row Kneeling single arm shoulder press
     Mountain climber
     Pilates one leg stretch x50 reps
     Shoulder bridge (1 minute - li alternate legs)
     Cobra
     Cat cow

    2  Goblet squat with pulse 3 x 8 (-12)


     Upright row
     Curtsy lunges Kneeling Z press Single arm bent over row
     Bear plank
     Pilates – scissors in tabletop – 1 minute
     Shoulder bridge (1 minute - li alternate legs)
     Cobra
     Cat cow

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