Lower Body

Abductors

Lunges

Adductors

Hamstrings/glutes

• 4 Sets of Lunges
• 10-12 reps each leg
• 1 min rest between sets
• Weighted/light weight
• 3 sets glute bridges
• 10-12 reps each leg
• 1 min rest between sets
• Superset Abd/adductors
• 3 sets
• 15 reps each leg
• 1 min rest between supersets

Stretch

Upper Body

Assisted Pullups

Desk pushups

Shoulder Taps

Band Curls

Core Workout - Daily

• 20 reps of each for 3 sets
• Increase as you progress

2 Week Rotation - Beginner

Leg/core Day

Hip Closers

Hip Openers

6 inch leg raise

Side plank

Physioball Squats

• Pick a warmup from this site or do a basic 5min treadmill/bike
• 15 Hip openers 2 sets
• 15 hip closers 2 sets
• Circuit (repeat 3 times)
• 20 ball squats
• 30s side plank (if you can't hold the full time you can rest for 3s)
• 30s leg raise (if you can't hold the full time you can rest for 3s)
• 1 min rest

Upper Body

Bodyweight Shoulder Press

Physioball Chest Press

Seated Machine Row

DB Curl

• Superset 1 - Shoulder press/Machine row
• 3-4 sets
• 6-10 reps
• 30s-1min rest between supersets
• Superset 2 - Chest press/DB curl
• 3-4 sets
• 8-12 reps
• 30s-1min rest between supersets

 Core/Mobility

Hip Flexor

Gluteus Medius

Lowback/glutes

Cat/Camel

Plank

• Circuit (repeat 3 times)
• 20 reps cat/camel
• 30s plank
• Stretching
• 15-30s hold
• Lowback/glutes
• Gluteus Medius
• Hip flexor

Protein and Amino Acid Supplementation

Pulled from this research article: http://jn.nutrition.org/content/146/2/155.long

This is some heavy duty biochemistry but is extremely educational when fully comprehended. This article extracts truth from nearly all of the credible protein/amino acid supplementation research studies that have been conducted.