week 1-4 home workouts · facing trx long 6b 3 10/10 1:0:1:0 facing trx knee height exercise trx...
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㤀 搀愀礀挀栀愀氀氀攀渀最攀戀椀欀椀渀椀
栀漀洀攀 眀漀爀欀漀甀琀猀眀攀攀欀 ⴀ㐀
眀眀眀⸀爀甀搀礀洀愀眀攀爀⸀挀漀洀
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90 DAYS BIKINI HOME WORKOUTS
WWW.RUDYMAWER.COM 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Session
Cardio
Time
TRX
Rest Rest
20 minutesmoderate
intensity (fastwalk, bikeride etc).
20 minutesmoderate
intensity (fastwalk, bikeride etc).
10x MiniIntervals Rest
10x MiniIntervals
TRXBodyweightBootcampMedicine Ball& Kettlebell
BodyweightBootcamp
Medicine Ball& Kettlebell Rest
60 75 60 60 45-60 NA75
Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow
without prior consent from a professional. Obtain medical supervision and advice before starting a new diet or exercise regime.
90 DAYS BIKINI HOME WORKOUTS WEEK 1-4
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90 DAYS BIKINI HOME WORKOUTS
WWW.RUDYMAWER.COM 2
1a 3 10 2:0:1:115
Facing TRX Short
1b 3 12-15 2:1:1:0 Facing Away TRX Long
2a 3 12-15 2:0:2:115
Facing TRX Short
2b 3 12-15 2:1:2:0 Facing Away TRX Long
3a 3 12-15 2:0:2:215
Facing TRX Short
3b 3 20 2:1:2:0 Facing TRX Long
4a 3 10-12 2:0:1:1
15
Facing Away TRX Knee Height
4b 3 12/12 2:1:1:0 Facing Away TRX Long
5a 3 10-12 2:0:2:1
15
Facing Away TRX Knee Height
5b 3 15 2:1:1:0 Facing TRX Knee Height
6a 3 10-12 2:0:1:115
Facing TRX Long
6b 3 10/10 1:0:1:0 Facing TRX Knee Height
Exercise
TRX Row
TRX Chest Press
TRX Wide Grip Row
TRX Tricep Press
TRX Bicep Curl
TRX Squats
TRX Pendulum
TRX Crunch
TRX Lunge with ArmsOverhead
TRX Oblique SideTwists
TRX Squats withArms Overhead
TRX HamstringBridge
Body Position TRX Strap LengthPair Reps RestTempoSets
FULLBODY TRX WORKOUT
Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical supervision and
advice before starting a new diet or exercise regime.
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Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional.
Obtain medical supervision and advice before starting a new diet or exercise regime.
Perform each exercise back to back without rest and then take 3 minutes afterthe full circuit. Complete again for a second or third time, depending on time.
90 DAYS BIKINI HOME WORKOUTS
WWW.RUDYMAWER.COM 3
Exercise Pair Reps
Knee/Full Body Press Up
Squats + 20s hold
Plank to Press Up
1a Till Failure
Till Failure
Till Failure
Till Failure
Till Failure
Till Failure
Till Failure
Till Failure
Till Failure
Till Failure
Till Failure
1 min
1 min
2a
3a
4a
5a
6a
7a
8a
9a
10a
11a
12a
13a
Leg Raises
Walking Lunges
Plank with one leg off the floor
Burpees
Tricep Dips Straight Legs
Side Plank
One Leg Bridges
On the Spot Sprints
Mountain Climbers
Ab Roll Ups
BODYWEIGHT BOOTCAMP
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90 DAYS BIKINI HOME WORKOUTS
WWW.RUDYMAWER.COM 4
Exercise
Single Arm Press Up (12 each side)
KB Classic Swings
Sit Up Med Ball Throws
KB Front Squat
Med Ball Tricep Press Up
KB Front Lunge
Med Ball Sit Up Twist
KB Swing Alternating Arms
Med Ball Slams
KB Front Squats
KB Swing Intervals
Pair
1a 3 12/12
20
20
12
15
12/12
20
20
20
25
3
3
3
3
3
3
3
3
3
1b
2a
2b
3a
3b
4a
4b
5a
5b
Reps RestSets
30
30
30
30
30
Perform 20 seconds of swings, rest for10 seconds and keep going for 10total intervals (NOTE: Stop if your
lower back starts to hurt or fatigue).
Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional.
Obtain medical supervision and advice before starting a new diet or exercise regime.
MED BALL & KETTLEBELL WORKOUT
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