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Pro Membership
1 × R 250,00 on the 1st of each month
Subtotal: R 40,32
Beginner Week One
WARM UP SET
YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 5 – 4 – 3 0F EACH EXERCISE IN YOUR OWN TIME, FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
PLEASE COMPLETE 1 SET
SET 1
YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 5 OF EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO IT IN YOUR OWN TIME
COMPLETE ONLY 1 SET
Mountain Climbers (x 5 reps per leg)
2 Minutes Cardio of your choice
SET 2
YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 5 – 4 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO THIS SET IN YOUR OWN TIME
COMPLETE ONLY 1 SET
Dumbbell Squat Press
Mountain Climbers (x 5 reps per leg, then 4 reps per leg)
2 Minutes Cardio of your choice
SET 3
YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 5 – 4 – 3 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO THIS SET IN YOUR OWN TIME
PLEASE COMPLETE 1 SET
Dumbbell Squat Press
Mountain Climbers (x 5 reps per leg, then 4 reps per leg, then 3 reps per leg)
2 Minutes Cardio of your choice
WARM UP SET
YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 5 – 4 – 3 0F EACH EXERCISE IN YOUR OWN TIME, FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
PLEASE COMPLETE 1 SET
SET 1
YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 5 OF EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO IT IN YOUR OWN TIME
COMPLETE ONLY 1 SET
Alternating Chest Press Elevated Hips
Cross Legged Glute Lift (x 5 reps per leg)
2 Minutes Cardio of your choice
SET 2
YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 5 – 4 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO THIS SET IN YOUR OWN TIME
COMPLETE ONLY 1 SET
Alternating Chest Press Elevated Hips
Cross Legged Glute Lift (x 5 reps per leg, then 4 reps per leg)
2 Minutes Cardio of your choice
SET 3
YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 5 – 4 – 3 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO THIS SET IN YOUR OWN TIME
PLEASE COMPLETE 1 SET
Alternating Chest Press Elevated Hips
Cross Legged Glute Lift (x 5 reps per leg, then 4 reps per leg, then 3 reps per leg)
2 Minutes Cardio of your choice
WARM UP SET
YOU HAVE 3 EXERCISES TO DO. YOUR REP RANGE WILL BE 5 – 4 – 3 0F EACH EXERCISE IN YOUR OWN TIME, FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
PLEASE COMPLETE 1 SET
SET 1
YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 5 OF EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO IT IN YOUR OWN TIME
COMPLETE ONLY 1 SET
Dumbbell Squat Wide Upright Row
Hand Release Push Up (On Knees)
2 Minutes Cardio of your choice
SET 2
YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 5 – 4 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO THIS SET IN YOUR OWN TIME
COMPLETE ONLY 1 SET
Dumbbell Squat Wide Upright Row
Hand Release Push Ups (On Knees)
2 Minutes Cardio of your choice
SET 3
YOU HAVE 2 EXERCISES TO DO. YOUR REP RANGE WILL BE 5 – 4 – 3 0F EACH EXERCISE FOLLOWED BY 2 MINUTES CARDIO OF YOUR CHOICE.
DO THIS SET IN YOUR OWN TIME
PLEASE COMPLETE 1 SET
Dumbbell Squat Wide Upright Row
Hand Release Push Ups (On Knees)
2 Minutes Cardio of your choice
PROCEED TO BEGINNER WEEK 2