DISCLAIMER: Always consult a physician before attempting any new exercise plan. I am not a trainer. I am not responsible for death injury or discomfort caused to anyone as a result of using this guide
Warm up properly. 10 minutes of cardio, and dynamic stretches.
Do three rounds of each circuit non-stop (a circuit is all three exercises). Take a minute or two to recover, then move onto the next circuit. Repeat as guided.
Circuit 1 is about the shoulders, chest, triceps and abs: Repeat all three exercises back-to-back. Repeat the circuit 3 times total then take 1:30 minutes rest.
Push-up side arm balance x8-12 use a light weight. These are 10lbs.
Shoulder fly x10. Count a rep after both movements. Light weights. You're doing 20 reps total, too heavy and you'll lose your way. 10-15lbs is tough enough.
Hanging ball jack-knife. 8-10lb medicine ball or weight between your feet. You can support your elbows if you have the equipment, it's harder in the static hold shown here. Too hard? No ball. X10-15
Circuit 2 hits the biceps, abs and back: Repeat all three exercises back-to-back. Repeat the circuit 3 times total then take 1:30 minutes rest.
Curl to press. X 10
Back Bow for 45 seconds. This helps stretch out the biceps! Enjoy.
Negative pull ups. Assist yourself up and resist your body weight as you lower yourself down. Yes you will be sore tomorrow (in a good way).
Circuit 3 hits the triceps, abs, biceps and lats: Repeat all three exercises back-to-back. Repeat the circuit 3 times total then take 1:30 minutes rest. Then cool down.
Ball triceps extension x 10. You can also do a sphinx push up here. Hands flat on the floor instead of on the ball. Straighten the arms keeping the elbows close to the ribs, and your core super tight.
Speed jack-knife x 10
Chin up max reps. Using the parallel grips or with an underhand grip. Try to keep your body stable (don't pump up). If you can't do chin ups then grab the chair and put one foot on to assist you.
Keep moving around on your feet for a few minutes. Cool down with stretches for the upper body, abs, back and thighs.