fbpx

Welcome [wpc_client] {contact_name} [/wpc_client]

Greetings! Here is your customized list of training plans for the week. Do keep yourself hydrated and train in a safe environment. Remember to keep me informed of your progress! All the best!  

[hide for = “useremail:!pengxin@hotmail.com”]

  • day 1
  • Day 2
  • Day 3
Click here for Pre-Workout Stretches
Single
Band Crossed Band Row (V2) x 6 reps
Complete 4 sets. Rest for 30 seconds before next set.
Superset
Bicycle Leg Raise x 5 reps
Hip Raise x 5 reps
Complete 3 sets. Rest for 40 seconds before next set.
Single
Alternate Mountain Climbers x 5 reps
Complete 3 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Single
Reverse Crunches x 6 reps
Complete 4 sets. Rest for 30 seconds before next set.
Superset
Half Band Circles x 5 reps
Band Squat x 6 reps
Complete 3 sets. Rest for 40 seconds before next set.
Single
Band Front Raise x 5 reps
Complete 3 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Single
Band Bicep Curls x 8 reps
Complete 4 sets. Rest for 30 seconds before next set.
Superset
Burpee (1) x 6 reps
Forward Lunge x 4 reps
Complete 3 sets. Rest for 40 seconds before next set.
Single
Squat & Flap x 8 reps
Complete 3 sets. Rest for 30 seconds before next set.

[/hide][hide for = “useremail:!yiofeizi99@hotmail.com”]

  • day 1
  • Day 2
  • Day 3
  • Day 4
Click here for Pre-Workout Stretches
3 stations
Band Lateral Raise x 9 reps
Band Bicep Curls x 10 reps
Forward Lunge x 7 reps
Complete 4 sets. Rest for 30 seconds before next set.
Single
Oblique Twist x 8 reps
Complete 2 sets. Rest for 30 seconds before next set.
3 stations
Half Band Circles x 10 reps
Band Front Raise x 10 reps
Band Squat x 10 reps
Complete 3 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
3 stations
Band Seated Fly x 11 reps
Flutter Kick x 8 reps
Band Seated Arm Raise (Rear Grip) x 10 reps
Complete 4 sets. Rest for 30 seconds before next set.
Single
Band Seated Oblique Twist x 10 reps
Complete 2 sets. Rest for 30 seconds before next set.
3 stations
Band Reverse Front Raise x 10 reps
Diamond Knee Pushup x 6 reps
Jumping Jack x 15 reps
Complete 3 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
3 stations
Fixed Band Chest Press x 13 reps
Squats x 13 reps
Fixed Band Pull In x 13 reps
Complete 4 sets. Rest for 30 seconds before next set.
Single
Alternate Hip Raise x 12 reps
Complete 2 sets. Rest for 30 seconds before next set.
3 stations
Band Upright row x 15 reps
Band Bent Over Tricep Ext. x 13 reps
Leg Raise x 11 reps
Complete 3 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
3 stations
Band Bicep Curls x 11 reps
Squats x 11 reps
Band Seated Arm Raise (Rear Grip) x 9 reps
Complete 4 sets. Rest for 30 seconds before next set.
Single
Oblique Twist x 8 reps
Complete 2 sets. Rest for 30 seconds before next set.
3 stations
Band Front Raise x 10 reps
Band Reverse Front Raise x 10 reps
Band Squat x 10 reps
Complete 3 sets. Rest for 30 seconds before next set.

[/hide][hide for = “useremail:!Eileenteo@live.com”]

  • day 1
  • Day 2
  • Day 3
  • Day 4
Click here for Pre-Workout Stretches
Single
Band Overhead Shoulder Press x 12 reps
Complete 3 sets. Rest for 30 seconds before next set.
Superset
Band Bent Over Tricep Ext. x 13 reps
High Knee x 15 reps
Complete 3 sets. Rest for 30 seconds before next set.
Superset
Leg Raise x 15 reps
Oblique Twist x 10 reps
Complete 3 sets. Rest for 30 seconds before next set.
Single
Band Squat x 15 reps
Complete 3 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Single
Squat, Bend & Reach x 13 reps
Complete 3 sets. Rest for 30 seconds before next set.
Superset
Band Lats Expanders x 15 reps
Band Upright row x 15 reps
Complete 3 sets. Rest for 30 seconds before next set.
Superset
Band Reverse Front Raise x 12 reps
Jumping Jack x 16 reps
Complete 3 sets. Rest for 30 seconds before next set.
Single
Flutter Kick x 12 reps
Complete 3 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Single
Forward Lunge x 12 reps
Complete 3 sets. Rest for 30 seconds before next set.
Superset
Band Chest Expanders x 15 reps
Flutter Kick x 12 reps
Complete 3 sets. Rest for 30 seconds before next set.
Superset
Band Reverse Front Raise x 15 reps
Band Front Raise x 12 reps
Complete 3 sets. Rest for 30 seconds before next set.
Single
Bicycle Twist x 13 reps
Complete 3 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Single
Band Squat x 15 reps
Complete 3 sets. Rest for 30 seconds before next set.
Superset
Band Lats Expanders x 15 reps
High Knee x 15 reps
Complete 3 sets. Rest for 30 seconds before next set.
Superset
Band Front Raise x 12 reps
Leg Raise x 15 reps
Complete 3 sets. Rest for 30 seconds before next set.
Single
Band Overhead Shoulder Press x 12 reps
Complete 3 sets. Rest for 30 seconds before next set.

[/hide][hide for = “useremail:!cn_1982@hotmail.com”]

  • day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Click here for Pre-Workout Stretches
6 Stations
Band Bicep Curls x 18 reps
Band Squat x 25 reps
Band Hammer Curls x 18 reps
Band Shadow Punches x 25 reps
Diamond Pushup x 25 reps
Push and Plank x 15 reps
Complete 2 sets. Rest for 30 seconds before next set.
Single
Flutter Kick x 40 reps
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
6 Stations
Push Up x 35 reps
Fixed Band Chest Press x 18 reps
Quick Switch Lunges x 15 reps
Spider Push Up x 18 reps
Mountain Climbers x 20 reps
Fixed Band Chest Fly & Squat x 18 reps
Complete 2 sets. Rest for 30 seconds before next set.
Single
Crunches x 35 reps
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
6 Stations
Shoulder Press x 18 reps
Side Elevated Full Leg Raise x 15 reps
Band Squat & Arnold Press x 20 reps
Band Bent Over Rear Delt Raise x 18 reps
Band Lats Expanders x 20 reps
Walkout and Push Up x 12 reps
Complete 2 sets. Rest for 30 seconds before next set.
Single
Bicycle Twist x 35 reps
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
6 Stations
Band Lunge x 16 reps
Squat, Bend & Reach x 20 reps
Switch Jump x 18 reps
Push and Plank x 16 reps
Dips x 16 reps
Switch Squats x 18 reps
Complete 2 sets. Rest for 30 seconds before next set.
Single
Leg Raise x 40 reps
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
6 Stations
Fixed Band Chest Press x 18 reps
Spider Push Up x 18 reps
Shoulder Press x 18 reps
Fixed Band Chest Fly & Squat x 18 reps
Quick Switch Lunges x 15 reps
Push and Plank x 16 reps
Complete 2 sets. Rest for 30 seconds before next set.
Single
Crunches x 35 reps
Complete 2 sets. Rest for 30 seconds before next set.

[/hide][hide for = “useremail:!dunninmotion@hotmail.com”]

  • day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Click here for Pre-Workout Stretches
6 Stations
Band Bicep Curls x 18 reps
Band Squat x 25 reps
Band Hammer Curls x 18 reps
Band Shadow Punches x 25 reps
Diamond Pushup x 25 reps
Push and Plank x 15 reps
Complete 2 sets. Rest for 30 seconds before next set.
Single
Flutter Kick x 40 reps
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
6 Stations
Push Up x 35 reps
Fixed Band Chest Press x 18 reps
Quick Switch Lunges x 15 reps
Spider Push Up x 18 reps
Mountain Climbers x 20 reps
Fixed Band Chest Fly & Squat x 18 reps
Complete 2 sets. Rest for 30 seconds before next set.
Single
Crunches x 35 reps
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
6 Stations
Shoulder Press x 18 reps
Side Elevated Full Leg Raise x 15 reps
Band Squat & Arnold Press x 20 reps
Band Bent Over Rear Delt Raise x 18 reps
Band Lats Expanders x 20 reps
Walkout and Push Up x 12 reps
Complete 2 sets. Rest for 30 seconds before next set.
Single
Bicycle Twist x 35 reps
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
6 Stations
Band Lunge x 16 reps
Squat, Bend & Reach x 20 reps
Switch Jump x 18 reps
Push and Plank x 16 reps
Dips x 16 reps
Switch Squats x 18 reps
Complete 2 sets. Rest for 30 seconds before next set.
Single
Leg Raise x 40 reps
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
6 Stations
Fixed Band Chest Press x 18 reps
Spider Push Up x 18 reps
Shoulder Press x 18 reps
Fixed Band Chest Fly & Squat x 18 reps
Quick Switch Lunges x 15 reps
Push and Plank x 16 reps
Complete 2 sets. Rest for 30 seconds before next set.
Single
Crunches x 35 reps
Complete 2 sets. Rest for 30 seconds before next set.

[/hide][hide for = “useremail:!kwokeeming@gmail.com”]

  • day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Click here for Pre-Workout Stretches
6 Stations
Band Bicep Curls x 18 reps
Band Squat x 25 reps
Band Hammer Curls x 18 reps
Band Shadow Punches x 25 reps
Diamond Pushup x 25 reps
Push and Plank x 15 reps
Complete 2 sets. Rest for 30 seconds before next set.
Single
Flutter Kick x 40 reps
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
6 Stations
Push Up x 35 reps
Fixed Band Chest Press x 18 reps
Quick Switch Lunges x 15 reps
Spider Push Up x 18 reps
Mountain Climbers x 20 reps
Fixed Band Chest Fly & Squat x 18 reps
Complete 2 sets. Rest for 30 seconds before next set.
Single
Crunches x 35 reps
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
6 Stations
Shoulder Press x 18 reps
Side Elevated Full Leg Raise x 15 reps
Band Squat & Arnold Press x 20 reps
Band Bent Over Rear Delt Raise x 18 reps
Band Lats Expanders x 20 reps
Walkout and Push Up x 12 reps
Complete 2 sets. Rest for 30 seconds before next set.
Single
Bicycle Twist x 35 reps
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
6 Stations
Band Lunge x 16 reps
Squat, Bend & Reach x 20 reps
Switch Jump x 18 reps
Push and Plank x 16 reps
Dips x 16 reps
Switch Squats x 18 reps
Complete 2 sets. Rest for 30 seconds before next set.
Single
Leg Raise x 40 reps
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
6 Stations
Fixed Band Chest Press x 18 reps
Spider Push Up x 18 reps
Shoulder Press x 18 reps
Fixed Band Chest Fly & Squat x 18 reps
Quick Switch Lunges x 15 reps
Push and Plank x 16 reps
Complete 2 sets. Rest for 30 seconds before next set.
Single
Crunches x 35 reps
Complete 2 sets. Rest for 30 seconds before next set.

[/hide][hide for = “useremail:!catheryne83@yahoo.com”]

  • day 1
  • Day 2
  • Day 3
  • Day 4
  • Day 5
Click here for Pre-Workout Stretches
Superset
Band Bicep Curls x 16 reps
Band Kick Back x 15 reps
Complete 3 sets. Rest for 30 seconds before next set.
Superset
Knee Twists x 18 reps
Flutter Kick x 18 reps
Complete 3 sets. Rest for 40 seconds before next set.
Single
Hip Raise x 20 reps
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Superset
Band Chest Expanders x 18 reps
Band Bent Over Rear Delt Raise x 16 reps
Complete 3 sets. Rest for 30 seconds before next set.
Superset
Band Axe twist x 18 reps
Bicycle Twist x 14 reps
Complete 3 sets. Rest for 40 seconds before next set.
Single
Sumo Squats x 16 reps
Complete 3 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Superset
Half Band Circles x 20 reps
Band Lats Expanders x 16 reps
Complete 3 sets. Rest for 30 seconds before next set.
Superset
Squat & Flap x 18 reps
Band Front Raise x 18 reps
Complete 3 sets. Rest for 40 seconds before next set.
Single
Band Shadow Punches x 20 reps
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Superset
Band Bent Over Rear Delt Raise x 16 reps
Half Band Circles x 20 reps
Complete 3 sets. Rest for 30 seconds before next set.
Superset
Flutter Kick x 18 reps
Bicycle Twist x 14 reps
Complete 3 sets. Rest for 40 seconds before next set.
Single
Hip Raise x 20 reps
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Superset
Squat & Flap x 18 reps
Band Bicep Curls x 16 reps
Complete 3 sets. Rest for 30 seconds before next set.
Superset
Band Kick Back x 15 reps
Band Chest Expanders x 18 reps
Complete 3 sets. Rest for 30 seconds before next set.
Single
Band Shadow Punches x 20 reps
Complete 2 sets. Rest for 30 seconds before next set.

[/hide][hide for = “useremail:!chenyiming83@gmail.com”]

  • day 1
  • Day 2
  • Day 3
Click here for Pre-Workout Stretches
10 Stations
Band Bicep Curls x 18 reps
Band Bent Over Rear Delt Raise x 13 reps
Band Bicep Curls x 18 reps
Band Overhead Shoulder Press x 16 reps
Band Bent Over Rear Delt Raise x 13 reps
Band Hammer Curls x 18 reps
Band Bent Over Rear Delt Raise x 13 reps
Band Overhead Shoulder Press x 16 reps
Full Band Circles x 13 reps
Band Bicep Curls x 18 reps
Complete 1 sets. Rest for 30 seconds before next set.
3 stations
Burpee (3) x 15 reps
Side Elevated Half Leg Raise x 12 reps
Burpee (3) x 15 reps
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
10 Stations
Push Up x 12 reps
Explosive Pushups x 12 reps
Band Shadow Punches x 18 reps
Forward Lunge x 16 reps
Explosive Pushups x 12 reps
Bicycle Twist x 20 reps
Push Up x 12 reps
Forward Lunge x 16 reps
Band Shadow Punches x 18 reps
Bicycle Twist x 20 reps
Complete 1 sets. Rest for 30 seconds before next set.
3 stations
Burpee Pushup x 13 reps
Crunches x 25 reps
Burpee Pushup x 13 reps
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
10 Stations
Squat & Jump x 13 reps
Fixed Band Pull In & Squat x 13 reps
Switch Jump x 15 reps
Shoulder Press x 15 reps
Squat & Jump x 13 reps
Diamond Pushup x 18 reps
Push and Plank x 10 reps
Flutter Kick x 22 reps
Fixed Band Overhead Tricep Ext. x 18 reps
Fixed Band Row x 20 reps
Complete 1 sets. Rest for 30 seconds before next set.
3 stations
Walkout and Push Up x 12 reps
Dips x 20 reps
Walkout and Push Up x 12 reps
Complete 2 sets. Rest for 30 seconds before next set.

[/hide]

>