9
Biceps Curl
Front Raise
Triceps Curl
Squat
Static Lunge
Glute Ham Raise
Oblique Twist
Cycle Crunch Twist
Grab the resistance bands and then extend arms down with palms facing up.
Lift one arm up towards your chest and down again, then repeat with the other arm.
This exercise can be done with both arms at the same time as well.
Keep performing the exercise for 60 seconds.
Grab the resistance bands, keep your back and head straight, chest up and stomach
tight. Your arms should be straight down, palms facing back and elbows into the side
of body. Lift your arms straight out in front of you and then return to starting position.
Keep performing the exercise for 60 seconds.
Grab the resistance band with your right arm, keep your palms facing out in front of
you, extend your arm as high as possible above your head, while the left arm holds
your right elbow to stabilize the movement. Return to starting position and repeat.
Keep performing the exercise for 60 seconds. Then change to perform the exercise
with your left arm for another 60 seconds.
Squat down as low as you can without losing the arch in your lower back.
Explosively extend your hips to come back up and squeeze the buns. Return to
starting position and repeat. Keep performing this exercise for 60 seconds.
Step forward with the right leg onto the device, lowering your hips until both knees
are bent at about a 90 degree angle. Ensure your front knee is directly above your
ankle, not pushed out too far forward and that your other knee does not touch the
floor. Keep the weight in your heels as you push back up to the starting position.
Return to starting position and repeat. Keep performing the exercise for 60 seconds.
Then change to perform the exercise with your left leg for another 60 seconds.
Place feet on the device and push your buns off floor. Lift your hip to 45 degree angle
and then return to starting position. Remember to not let your buns touch the floor as
it is cheating. Return to starting position and repeat. Keep performing the exercise
for 60 seconds.
Hold both ends of the vibration plate, keep your legs off the ground and twist to move
your legs from side to side. If it is too difficult, then you can place your feet on the
ground when you twist to the very left or right side. Keep performing the exercise for
60 seconds.
Hold both ends of the vibration plate and lift your legs off the ground. Perform cycling
and at the same time twist your lower body from one side to another. Again, if it is too
difficult, then you can place your feet on the ground when you twist to the very left or
right side. Keep performing the exercise for 60 seconds.
ADVANCED
TAKE A BREAK AND DRINK SOME WATER (15 SECONDS)
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