Chest press (lying on bench), chest fly, push-ups (on knees or toes).
Static stretches for quads, hamstrings, chest, back, triceps, glutes.
Wide squat, narrow squat, pulse squats, sometimes calf raises at the end. les mills bodypump tracks
Triceps extension (lying on bench), triceps kickbacks, close-grip press, dips (on bench or floor).
Bicep curl, wide curl, hammer curl (with plates or bar). Chest press (lying on bench), chest fly, push-ups
Start light, master the form, and the strength will follow.
Forward lunges, backward lunges, side lunges, static lunges, sometimes pulses. Chest press (lying on bench)
Light or bodyweight. Track 10: Cooldown & Stretch Target: Full body flexibility Duration: ~3-4 minutes Music Style: Calm, slow, ambient
Bent-over row, wide row, dead row (pulling to hips).