|
| seq | exercise | sets | reps | dur | distance | rest | instruction | |
 |
1 | Arm raise: side str: T | 2 | 12 | 30-60 sec | |||
 |
2 | Curl: Standing: T | 2 | 12 | 30-60 sec | |||
 |
3 | Sit up: bent knee:NE | 2 | 12 | 30-60 sec | |||
 |
4 | Squat: mid: T | 2 | 12 | 30-60 sec | |||
 |
5 | Row: prone single narrow: T | 2 | 12 | 30-60 sec | |||
 |
6 | Chest press: T | 2 | 12 | 30-60 sec | |||
 |
7 | Back lift: NE | 2 | 12 | 30-60 sec | |||
 |
8 | Pointer quad: NE | 2 | 12 | 30-60 sec | |||
 |
9 | Upright row: T | 2 | 12 | 30-60 sec | |||
 |
10 | Crunch: twisting: NE | 2 | 12 | 30-60 sec |
