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"]
Click here for Pre-Workout Stretches
Band Crossed Band Row (V2) x 6 reps
Complete 4 sets. Rest for 30 seconds before next set.
Bicycle Leg Raise x 5 reps
Complete 3 sets. Rest for 40 seconds before next set.
Alternate Mountain Climbers x 5 reps
Complete 3 sets. Rest for 30 seconds before next set.
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Reverse Crunches x 6 reps
Complete 4 sets. Rest for 30 seconds before next set.
Half Band Circles x 5 reps
Complete 3 sets. Rest for 40 seconds before next set.
Band Front Raise x 5 reps
Complete 3 sets. Rest for 30 seconds before next set.
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Band Bicep Curls x 8 reps
Complete 4 sets. Rest for 30 seconds before next set.
Complete 3 sets. Rest for 40 seconds before next set.
Complete 3 sets. Rest for 30 seconds before next set.
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[hide for = "useremail:!yiofeizi99@hotmail.com"]
Click here for Pre-Workout Stretches
Band Lateral Raise x 9 reps
Band Bicep Curls x 10 reps
Complete 4 sets. Rest for 30 seconds before next set.
Complete 2 sets. Rest for 30 seconds before next set.
Half Band Circles x 10 reps
Band Front Raise x 10 reps
Complete 3 sets. Rest for 30 seconds before next set.
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Band Seated Fly x 11 reps
Band Seated Arm Raise (Rear Grip) x 10 reps
Complete 4 sets. Rest for 30 seconds before next set.
Band Seated Oblique Twist x 10 reps
Complete 2 sets. Rest for 30 seconds before next set.
Band Reverse Front Raise x 10 reps
Diamond Knee Pushup x 6 reps
Complete 3 sets. Rest for 30 seconds before next set.
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Fixed Band Chest Press x 13 reps
Fixed Band Pull In x 13 reps
Complete 4 sets. Rest for 30 seconds before next set.
Alternate Hip Raise x 12 reps
Complete 2 sets. Rest for 30 seconds before next set.
Band Upright row x 15 reps
Band Bent Over Tricep Ext. x 13 reps
Complete 3 sets. Rest for 30 seconds before next set.
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Band Bicep Curls x 11 reps
Band Seated Arm Raise (Rear Grip) x 9 reps
Complete 4 sets. Rest for 30 seconds before next set.
Complete 2 sets. Rest for 30 seconds before next set.
Band Front Raise x 10 reps
Band Reverse Front Raise x 10 reps
Complete 3 sets. Rest for 30 seconds before next set.
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Click here for Pre-Workout Stretches
Band Overhead Shoulder Press x 12 reps
Complete 3 sets. Rest for 30 seconds before next set.
Band Bent Over Tricep Ext. x 13 reps
Complete 3 sets. Rest for 30 seconds before next set.
Complete 3 sets. Rest for 30 seconds before next set.
Complete 3 sets. Rest for 30 seconds before next set.
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Squat, Bend & Reach x 13 reps
Complete 3 sets. Rest for 30 seconds before next set.
Band Lats Expanders x 15 reps
Band Upright row x 15 reps
Complete 3 sets. Rest for 30 seconds before next set.
Band Reverse Front Raise x 12 reps
Complete 3 sets. Rest for 30 seconds before next set.
Complete 3 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Complete 3 sets. Rest for 30 seconds before next set.
Band Chest Expanders x 15 reps
Complete 3 sets. Rest for 30 seconds before next set.
Band Reverse Front Raise x 15 reps
Band Front Raise x 12 reps
Complete 3 sets. Rest for 30 seconds before next set.
Complete 3 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Complete 3 sets. Rest for 30 seconds before next set.
Band Lats Expanders x 15 reps
Complete 3 sets. Rest for 30 seconds before next set.
Band Front Raise x 12 reps
Complete 3 sets. Rest for 30 seconds before next set.
Band Overhead Shoulder Press x 12 reps
Complete 3 sets. Rest for 30 seconds before next set.
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[hide for = "useremail:!cn_1982@hotmail.com"]
- day 1
- Day 2
- Day 3
- Day 4
- Day 5
Click here for Pre-Workout Stretches
Band Bicep Curls x 18 reps
Band Hammer Curls x 18 reps
Band Shadow Punches x 25 reps
Complete 2 sets. Rest for 30 seconds before next set.
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Fixed Band Chest Press x 18 reps
Quick Switch Lunges x 15 reps
Mountain Climbers x 20 reps
Fixed Band Chest Fly & Squat x 18 reps
Complete 2 sets. Rest for 30 seconds before next set.
Complete 2 sets. Rest for 30 seconds before next set.
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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.
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Squat, Bend & Reach x 20 reps
Complete 2 sets. Rest for 30 seconds before next set.
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Fixed Band Chest Press x 18 reps
Fixed Band Chest Fly & Squat x 18 reps
Quick Switch Lunges x 15 reps
Complete 2 sets. Rest for 30 seconds before next set.
Complete 2 sets. Rest for 30 seconds before next set.
[hide for = "useremail:!dunninmotion@hotmail.com"]
- day 1
- Day 2
- Day 3
- Day 4
- Day 5
Click here for Pre-Workout Stretches
Band Bicep Curls x 18 reps
Band Hammer Curls x 18 reps
Band Shadow Punches x 25 reps
Complete 2 sets. Rest for 30 seconds before next set.
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Fixed Band Chest Press x 18 reps
Quick Switch Lunges x 15 reps
Mountain Climbers x 20 reps
Fixed Band Chest Fly & Squat x 18 reps
Complete 2 sets. Rest for 30 seconds before next set.
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
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.
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Squat, Bend & Reach x 20 reps
Complete 2 sets. Rest for 30 seconds before next set.
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Fixed Band Chest Press x 18 reps
Fixed Band Chest Fly & Squat x 18 reps
Quick Switch Lunges x 15 reps
Complete 2 sets. Rest for 30 seconds before next set.
Complete 2 sets. Rest for 30 seconds before next set.
[hide for = "useremail:!kwokeeming@gmail.com"]
- day 1
- Day 2
- Day 3
- Day 4
- Day 5
Click here for Pre-Workout Stretches
Band Bicep Curls x 18 reps
Band Hammer Curls x 18 reps
Band Shadow Punches x 25 reps
Complete 2 sets. Rest for 30 seconds before next set.
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Fixed Band Chest Press x 18 reps
Quick Switch Lunges x 15 reps
Mountain Climbers x 20 reps
Fixed Band Chest Fly & Squat x 18 reps
Complete 2 sets. Rest for 30 seconds before next set.
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
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.
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Squat, Bend & Reach x 20 reps
Complete 2 sets. Rest for 30 seconds before next set.
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Fixed Band Chest Press x 18 reps
Fixed Band Chest Fly & Squat x 18 reps
Quick Switch Lunges x 15 reps
Complete 2 sets. Rest for 30 seconds before next set.
Complete 2 sets. Rest for 30 seconds before next set.
[hide for = "useremail:!catheryne83@yahoo.com"]
- day 1
- Day 2
- Day 3
- Day 4
- Day 5
Click here for Pre-Workout Stretches
Band Bicep Curls x 16 reps
Complete 3 sets. Rest for 30 seconds before next set.
Complete 3 sets. Rest for 40 seconds before next set.
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
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.
Complete 3 sets. Rest for 40 seconds before next set.
Complete 3 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Half Band Circles x 20 reps
Band Lats Expanders x 16 reps
Complete 3 sets. Rest for 30 seconds before next set.
Band Front Raise x 18 reps
Complete 3 sets. Rest for 40 seconds before next set.
Band Shadow Punches x 20 reps
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
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.
Complete 3 sets. Rest for 40 seconds before next set.
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Band Bicep Curls x 16 reps
Complete 3 sets. Rest for 30 seconds before next set.
Band Chest Expanders x 18 reps
Complete 3 sets. Rest for 30 seconds before next set.
Band Shadow Punches x 20 reps
Complete 2 sets. Rest for 30 seconds before next set.
[hide for = "useremail:!chenyiming83@gmail.com"]
Click here for Pre-Workout Stretches
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.
Side Elevated Half Leg Raise x 12 reps
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Explosive Pushups x 12 reps
Band Shadow Punches x 18 reps
Explosive Pushups x 12 reps
Band Shadow Punches x 18 reps
Complete 1 sets. Rest for 30 seconds before next set.
Complete 2 sets. Rest for 30 seconds before next set.
Click here for Pre-Workout Stretches
Fixed Band Pull In & Squat x 13 reps
Fixed Band Overhead Tricep Ext. x 18 reps
Complete 1 sets. Rest for 30 seconds before next set.
Walkout and Push Up x 12 reps
Walkout and Push Up x 12 reps
Complete 2 sets. Rest for 30 seconds before next set.