Excercise routines are personalized to the individual and condition. Below is a general outline for a fitness routine.
Phase 1 - Cardiovascular
Stationary squat
with shadow boxing
2 sets / 100 reps each
* Stop shadow boxing and continue squatting when fatigued
Phase 2 - Total Body Strengthening @ Sculpting
Lunge Pickup
Positive Pushup
Decline Pushup
Wall Pushup
Towel Row
Resistance Curl
Resistance Pushdown
2 sets / 8-10 reps
1 set / 5 reps
2 sets / 12-15 reps
2 sets / 12-15 reps
2 sets / 15 reps
2 sets / 8-10 reps
2 sets / 8-10 reps
Phase 3 - Core Solutions
Crunch Extensions
Superman
Stability Ball Routine
2 sets / 10-12 reps
1 set / 10-12 reps
Phase 4 - Thera-Ciser