Hourglass for half a year. Lite. Week1-2

Weeks 1-2

FULL BODY 1

1. Lunges on the spot 2×12

(2 approaches of 12 times)

2. Hyperextension 2×15

(2 approaches of 15 times)

4. Side-to-side swings 2×12-15

(2 approaches of 12-15 times)

5. Press curls 2×12-15

(2 approaches of 12-15 times)

3. Upper block pull with a wide grip 2×12-15

(2 approaches of 12-15 times)

FULL BODY 2

1. Gluteal bridge in the Smith 2×12-15

(2 approaches of 12-15 times)

2. Sitting up 2×12-15

(2 approaches of 12-15 times)

3. Horizontal block pull 2×12-15

(2 approaches of 12-15 times)

4. Dumbbell press 2×12-15

(2 approaches of 12-15 times)

5. Stretch Toe Press 2×20

(2 approaches of 20 times)

FULL BODY 3

Split squat 2×10-12

(2 approaches of 10-12 times)

2. Flexions 2×12-15

(2 approaches of 12-15 times)

3. Upper block pull with narrow parallel grip 2×12-15

(2 approaches of 12-15 times)

4. Wide grip push-ups 2×12-15

(2 approaches of 12-15 times)

5. Rear delta 2×12-15

(2 approaches of 12-15 times)

6. Leg press 2×12-15

(2 approaches of 12-15 times)

Between legs rest 1 - 2 minutes