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