00:00 Kneeling Leg Half Circle (male) Hips
01:10 Floor T Raise (male) Hips
02:20 Standing Side Leg Raise Hips
03:30 Rear Decline Bridge Waist FIX
04:40 High Knee Squat (VERSION 3) (male) Plyometrics
05:50 Burpee Cardio FIX
07:00 Bear Walk (male) Plyometrics
08:10 Roll Shoulder Back Rotation Lying on Floor Shoulde
09:20 Alternating Leg Downward Dog (male) Stretching
10:30 Lying Double Legs Biceps Curl with Towel Upper Arms
11:40 Front Plank with Arm and Leg Lift (push up position) (male)
12:50 Backward Abdominal Stretch Waist
14:00 Sitting Crossed Legged Reach Forward Stretch Back
15:10 Silent Burpee Plyometrics
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📆 Workout Plan
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1st Week ✅ 3 Days a Week (1-2 rounds)
2nd Week ✅ 4 Days a Week (2-3 rounds)
3rd Week ✅ 5 Days a Week (2-4 rounds)
4th Week ✅ 6 Days a Week (2-4 rounds)
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â• 1 Round = Complete Video
â• 2-4 Round = Repeat Video
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Disclaimer:
Before starting this or any other fitness program, consult with your physician or other health care professional.You should avoid physical activity if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain while exercising, or experienced chest pain in the past month while not exercising, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be exacerbated by changing your physical activity level. Your physician or health care provider may advise you not to begin this fitness program. If you experience weakness, dizziness, pain or shortness of breath during your workout, stop immediately. Site offers health, fitness, and nutrition information and is intended for educational purposes only. You should not rely on this information as a substitute for, or as a substitute for, professional medical advice, diagnosis, or treatment. Whenever you have concerns or questions regarding your health, you should consult your doctor or other healthcare professional. Do not disregard, delay, or avoid getting medical or health-related advice from your healthcare provider because of what you read on this website. You use any information provided on this site at your own risk. If you are in the United States and think you have a medical or health emergency, call 911 immediately or your health care provider. If you find this content offensive, do not use this site.
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