Key Goals
Increase Strength
Increase Flexibility

Course Instructor

thebraveshapes thebraveshapes Author

Before You Start

Before You Start

Aerobic/Anaerobic Training – 30 secs of rest in between sets

This section does not have any lessons.

Bodyweight Training

Ground Rows 4 sets of 12
Forward Backward Lunge 4 sets of 10 on each leg
N Sits 4 sets of 20 seconds
Bar Hangs 4 sets of 12 secs
Half Sally Pushups 4 sets of 10

Weights Training Instructions – use 5kg dumbbell on each arm for bench press

Barbell Bench Press 4 sets of 10

Frequently Asked Questions

Frequently Asked Questions