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Pro Membership
1 × R 250,00 on the 1st of each month
Subtotal: R 96,77
Beginner Week Three
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
1 Arm Dumbbell Snatch (5 per arm)
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
1 Arm Dumbbell Snatches (5 – 4 per arm)
Hip Thrust
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
1 Arm Dumbbell Snatches (5 – 4 3 per arm)
Hip Thrust
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
1 arm plank row (5 per arm 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
1 Arm Plank Row 5 – 4 per arm on knees)
Star Jumps
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
1 Arm Plank Row 5 – 4 – 3 per arm on knees)
Star Jumps
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 Sumo Squat 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 Sumo Squat Upright Row
Hand Release Push Up (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 Sumo Squat Upright Row
Hand Release Push Up (on knees)
2 Minutes Cardio of your choice