Before any start to any workout, you must perform relevant dynamic stretches. Because we will be focusing on the big muscle groups of your body (legs, chest, back, arms), start with...
Squats x 5.
Forward lunges x 6 (total).
Half kneeling hip flexor stretch (5 sec hold).
butt kicks 10 secs.
Then begin your warm up. Treadmill jog, for a 3-4 min, If you have no desire to use a treadmill perform burpees x 10 + squat jumps x 5, repeat for 3 sets.
Take a small 30 secs to 3 min break and begin your sequence 1.
Push ups x 10
Dumbbell biceps curls x 10
Dumbbell weighted Squats x 10
Pull ups or assisted pulls ups x 10
1 min jog or high knees for 30 secs.
REPEAT for 3 sets
Take another break 30 secs to 3 mins and perform 3 sets of core work
Leg raises x 10
military crunches x 10
forearm plank step ups x 10
Great JOB! all workouts need to end with stretches, preferably static, 30 sec hold or more.
Cobra pose.
Half kneeling hip flexor stretch.
Child pose.
Make sure to check out the aNF workout Library should you need help with the above exercises, you can also Contact us HERE or drop us an e-mail to alistaireNF@gmail.com and let's make that step towards your fitness journey TOGETHER!
