PROGRAM SCHEDULE 






INSTRUCTION VIDEO 


EXERCISE: DUMBELL KNEELING OVERHEAD PRESS SINGLE SIDE


EXERCISE: DUMBELL ROW


EXERCISE: DUMBELL FLOOR CHEST PRESS 


EXERCISE: DUMBELL BICEP CONCENTRATION CURL


EXERCISE: DUMBELL SIDE RAISES 


EXERCISE: BAND HAMMER CURL


EXERCISE: BAND OVERHEAD TRICEP EXTENSION


EXERCISE: PLANK 


EXERCISE: CRUNCHES


EXERCISE: SUPERMAN 


EXERCISE: LEG RAISES


PROGRAM 3.2


EXERCISE: DUMBELL SINGLE LEG DEADLIFT


EXERCISE: DUMBELL BULGARIAN SPLIT SQUATS 


EXERCISE: HIP BRIDGE + LEG RAISES


EXERCISE: DUMBELL LUMGES FORWARDS


EXERCISE: LYING GLUTE SIDE RAISES


EXERCISE: DUMBELL CALF RAISES SINGLE LEG


EXERCISE: HBH BIKE


EXERCISE: DUMBELL RUSSIAN TWIST


EXERCISE: PLANK


EXERCISE PLATE SUPERMAN PRESS


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