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Program by: stephanfitness

Tags: full body workout from home, legs, back, chest, shoulders, arms, abs

For this workout you need a bench, some dumbbells, a punch bag or a person with pads, and a mat. Duration: 60min

Exercise
Warmup
jogging on the spot 2sec Duration
kick backs 2sec Duration
Main
bench squats 10 Reps | 18 Kg | 1sec Rest | 4 Sets
right arm bent row 10 Reps | 18 Kg | 1sec Rest | 4 Sets
left arm bent row 10 Reps | 18 Kg | 1sec Rest | 4 Sets
dumbbell pull overs 10 Reps | 18 Kg | 1sec Rest | 4 Sets
dumbbell bench press 10 Reps | 16 Kg | 1sec Rest | 4 Sets
shoulder press 10 Reps | 10 Kg | 1sec Rest | 4 Sets
situps 16 Reps | 0 Kg | 1sec Rest | 4 Sets
Jab, Cross Duration | Rest | 2 Sets
Hooks Duration | Rest | 2 Sets
Uppercuts Duration | Rest | 2 Sets
Jab-cross, hooks, uppercuts combo Duration | Rest | 2 Sets
Cool-down
standing hamstring stretch Duration | 1 Sets
left quad stretch Duration | 1 Sets
right quad stretch Duration | 1 Sets
upper back stretch Duration | 1 Sets
shoulders and chest stretch Duration | 1 Sets
right triceps stretch Duration | 1 Sets
left trcieps stretch Duration | 1 Sets

Thank you for using my program - @stephanfitness