week 1-4 home workouts · Facing TRX Long 6b 3 10/10 1:0:1:0 Facing TRX Knee Height Exercise TRX...

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Transcript of week 1-4 home workouts · Facing TRX Long 6b 3 10/10 1:0:1:0 Facing TRX Knee Height Exercise TRX...

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  • 90 DAYS BIKINI HOME WORKOUTS

    WWW.RUDYMAWER.COM 1

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday

    Session

    Cardio

    Time

    TRX

    Rest Rest

    20 minutesmoderate

    intensity (fastwalk, bikeride etc).

    20 minutesmoderate

    intensity (fastwalk, bikeride etc).

    10x MiniIntervals Rest

    10x MiniIntervals

    TRXBodyweightBootcampMedicine Ball& Kettlebell

    BodyweightBootcamp

    Medicine Ball& Kettlebell Rest

    60 75 60 60 45-60 NA75

    Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow

    without prior consent from a professional. Obtain medical supervision and advice before starting a new diet or exercise regime.

    90 DAYS BIKINI HOME WORKOUTS WEEK 1-4

  • 90 DAYS BIKINI HOME WORKOUTS

    WWW.RUDYMAWER.COM 2

    1a 3 10 2:0:1:115

    Facing TRX Short

    1b 3 12-15 2:1:1:0 Facing Away TRX Long

    2a 3 12-15 2:0:2:115

    Facing TRX Short

    2b 3 12-15 2:1:2:0 Facing Away TRX Long

    3a 3 12-15 2:0:2:215

    Facing TRX Short

    3b 3 20 2:1:2:0 Facing TRX Long

    4a 3 10-12 2:0:1:1

    15

    Facing Away TRX Knee Height

    4b 3 12/12 2:1:1:0 Facing Away TRX Long

    5a 3 10-12 2:0:2:1

    15

    Facing Away TRX Knee Height

    5b 3 15 2:1:1:0 Facing TRX Knee Height

    6a 3 10-12 2:0:1:115

    Facing TRX Long

    6b 3 10/10 1:0:1:0 Facing TRX Knee Height

    Exercise

    TRX Row

    TRX Chest Press

    TRX Wide Grip Row

    TRX Tricep Press

    TRX Bicep Curl

    TRX Squats

    TRX Pendulum

    TRX Crunch

    TRX Lunge with ArmsOverhead

    TRX Oblique SideTwists

    TRX Squats withArms Overhead

    TRX HamstringBridge

    Body Position TRX Strap LengthPair Reps RestTempoSets

    FULLBODY TRX WORKOUT

    Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional. Obtain medical supervision and

    advice before starting a new diet or exercise regime.

  • Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional.

    Obtain medical supervision and advice before starting a new diet or exercise regime.

    Perform each exercise back to back without rest and then take 3 minutes afterthe full circuit. Complete again for a second or third time, depending on time.

    90 DAYS BIKINI HOME WORKOUTS

    WWW.RUDYMAWER.COM 3

    Exercise Pair Reps

    Knee/Full Body Press Up

    Squats + 20s hold

    Plank to Press Up

    1a Till Failure

    Till Failure

    Till Failure

    Till Failure

    Till Failure

    Till Failure

    Till Failure

    Till Failure

    Till Failure

    Till Failure

    Till Failure

    1 min

    1 min

    2a

    3a

    4a

    5a

    6a

    7a

    8a

    9a

    10a

    11a

    12a

    13a

    Leg Raises

    Walking Lunges

    Plank with one leg off the floor

    Burpees

    Tricep Dips Straight Legs

    Side Plank

    One Leg Bridges

    On the Spot Sprints

    Mountain Climbers

    Ab Roll Ups

    BODYWEIGHT BOOTCAMP

  • 90 DAYS BIKINI HOME WORKOUTS

    WWW.RUDYMAWER.COM 4

    Exercise

    Single Arm Press Up (12 each side)

    KB Classic Swings

    Sit Up Med Ball Throws

    KB Front Squat

    Med Ball Tricep Press Up

    KB Front Lunge

    Med Ball Sit Up Twist

    KB Swing Alternating Arms

    Med Ball Slams

    KB Front Squats

    KB Swing Intervals

    Pair

    1a 3 12/12

    20

    20

    12

    15

    12/12

    20

    20

    20

    25

    3

    3

    3

    3

    3

    3

    3

    3

    3

    1b

    2a

    2b

    3a

    3b

    4a

    4b

    5a

    5b

    Reps RestSets

    30

    30

    30

    30

    30

    Perform 20 seconds of swings, rest for10 seconds and keep going for 10total intervals (NOTE: Stop if your

    lower back starts to hurt or fatigue).

    Copyright of "Rudy Mawer Consulting LLC", not to be used, reproduced or re-shared in any manner. Example plan only - this is not a specific training plan you should follow without prior consent from a professional.

    Obtain medical supervision and advice before starting a new diet or exercise regime.

    MED BALL & KETTLEBELL WORKOUT