Fitness workout (nr2): 1day/ week:

Your body does burn fat and your muscles to be fit with this program!

1- Cycling                         15 min

2-  Leverage seated row machine               2*15

3- Dumbbell press shoulder                        2*15

4- Chest press seated machine                        2*15

5- Leg/ Butt exercises                                      10 min

6- Biceps  cable standing                                3*15

7-Pull-up                                                            3*10  

8.leg press                                                       3*15

9.Crossfit exercise                                     3*15 (5 min)

10.Gym ball                                                       3*15 (5 min)

11.Elastic band                                                 3*15 (5 min)

 12.Abs                                                             10 min

13. Yoga                                                        2 min                         

14.Stretching                                                      5 min

REFERENCES  

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