Workout 1 - Video 2 - Upper Body

Legs & upper body workout (back, shoulders, biceps)

 

Legs and upper body (back, shoulders & biceps) workout 🏋🏻‍♀️
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1. Squats 4 x 10-12 reps (dumbbells or a barbell)
2. Lunge pass through 3 x 20 reps (kettlebell or dumbbell)
3. Sumo squat and press 3 x 12 reps
4. Jump squats 3 x 15 reps
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1. Bent over row 4 x 10-12 reps
2. W-raises 3 x 12 reps (you can do these off an exercise ball if you don’t have a bench)
3. Lat pulldown 3 x 12 reps (resistance bands or a cable machine if you have access)
4. Arnold press 4 x 10-12 reps
5. Bicep curls 3 x 12 reps
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Have fun! 😊
*The video is sped up a little bit. Work with care and good form!

Workout 1 - Video 2 - Upper Body

Tabata Core Workout

 

Tabata 1

Tabata 2

Tabata 3

Tabata core workout 👊🏻
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Set your timer for 20 sec work/10 sec rest, 4 rounds.
Repeat one combo alternating between the two exercises for 4 rounds and then switch to the next combo.
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Use it as a finisher at the end of a strength workout or as a mini workout by itself.
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Tabata 1 :
Plank leg lifts +
single leg raises
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Tabata 2 :
Cross climbers +
V-sit
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Tabata 3 :
Bent leg jackknife +
high plank to toe touches

Workout 1 - Video 2 - Upper Body

Full body workout – advanced

 

Back with a bit more advanced workout from @nadakostovalova 😉 Full body!

A1. TRX single leg mountain climber + push up on Bosu (skip the push ups if you’re not up for the challenge) – 2 sets with each leg x 10-12 reps
A2. Single leg deadlift + press (using an exercise ball) – 2 sets with each leg x 12 reps

B1. TRX oblique pull ins + pike (with or without Bosu) -maximum reps you can manage x 3 sets
B2. Front squat + squat pulses (using a sandbag) – one squat + one pulse squat x 10 reps 3 sets

C1. TRX split squat + front raise – 3 sets each leg x 10-12 reps
C2. Metabolic get ups + squat jump – 3 sets x 12 reps

Enjoy! 😊

Workout 1 - Video 2 - Upper Body

Legs and core workout

 

Leg and core workout by @nadakostovalova. She always keeps it interesting and fun 😊
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A1. Lateral step up with push off x 15 reps each leg
A2. Exercise ball oblique twists x 16-20 twists
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B1. Modified burpee variation x 12-16 jumps
B2. Exercise ball hamstring curl with pullover x 8-12 reps
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C1. Equalizer inverted row x 12 reps
C2. Single leg jump with press X 12-15 reps each leg
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3 sets of each exercise
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You can easily turn this into a quick workout if you set a timer instead of counting reps.

Workout 1 - Video 2 - Upper Body

Legs & chest workout

 

A legs and chest workout by @nadakostovalova
Those push ups killed! Give it a go! 🔥🔥🔥 You can incorporate all the push up variations or pick one that you’re comfortable with.
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A1. Squats to side leg lift (one foot elevated) x 12 reps each leg
A2. Spider push ups x 10 reps
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B1. Reverse lunge (front foot elevated + squat combo x 10 reps each leg (20 squats)
B2. Reverse grip dumbbell chest press x 12 reps
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3 sets of each exercise

Workout 1 - Video 2 - Upper Body

Legs, shoulders & tricep workout

 

A1. Plie squat + lunge combo x 20 reps (10 each side)
A2. Dive bombers x 8-10 reps

B1. Lunge hops x 10-12 reps each side
B2. Band overhead tricep extensions x 10-12 reps

C1. 90 degree squat jumps x 12 reps
C2. Bent arm lateral raises + external rotation + press x 10-12 reps

D1. Calf raise + hamstring curl combo x 12-15 reps each leg
D2. Tricep dip to reach x 12 reps

3-4 sets of each exercise

Enjoy!

Workout 1 - Video 2 - Upper Body

Legs & chest

 

Legs and chest workout with Nad’a Kostovalova.  Of course it’s fun to workout with a partner, but this can still be done by yourself as well.  No excuses!

Superset –

A1.  Step up switch lunges x 10 each leg
A2.  Swiss ball fly + front raise x 10

Complete each exercise back to back with no/minimum rest.  Then rest 60 seconds between rounds.

Triset –

B1.  Single leg deadlift x 12 each leg
B2.  Plyo bench push ups x max reps (6-10)
B3.  Side lunge + plate press out x 10 each leg

Complete each exercise back to back with no/minimum rest.  Then rest 60 seconds between rounds.

3-4 sets of each exercise