For these workouts, you will need access to Dumbbells and a Stability ball

Phase - 1

• Duration: 3 weeks

• 3 Unique Workouts

• Choose 2-3 workouts / week.

• At least one day recovery between workouts.

• Week 4, Decrease to 1-2 days / week. Walk extra day or 2 instead.

Workout #1 - phase 1      

A GROUP - 3 SETS

SB crunch 10

db squat 10

db kneeling rows 10e

B GROUP - 3 SETS      

SB leg curl 10

bird dogs 10e

dead bug 10e

C GROUP - 3 SETS    

penguin 30s

plank 30s

burpee 8

Workout # 2 Phase 1

A group - 2 to 3 sets

SB sky punches 10

DB sumo squats 10

DB row 10e

B group - 2 to 3 sets

SB or box bucks 10

Supermans 10

Skater hops 10 total

C group - 2 to 3 sets

Russian twist mb or db 10e

Sb or flat ground plank 30s

Squat jumps 8

Workout #3 Phase 1      

A group - 3 sets

DB bench press 15 use stability ball or flat ground if no bench

db walking Lunges 10e

staggered Db SL RDL 10e

B group - 3 sets      

DB bent over Rows 15

Db reach Press 8e

DB T ( lateral raise) 10

C group - 3 sets    

Prone Y raise 10-15

Clam Shells 15e

skater hops 10