The goal for this month - back to consistent strength training (twice a week)
Pilates
Time - 15min
Side Bend
Improves spinal flexibility and stability, and enhances overall balance and posture
Repeat 5 times on each side
One Leg Stretch
Strengthens the abdominal muscles, enhances coordination, and promotes body control
Repeat 5 times on each leg
Push Up
Strengthen the upper body, improve posture, and enhance flexibility through controlled, full-body movement
Repeat 10 times
Double Leg Kick
Opens the back line of the body, increases spinal mobility as well as upper body strength
Repeat 10 times
Main Phase
Time - 45min
Squat Thruster
A full-body workout that helps build strength, improve muscle endurance and enhance overall fitness levels
2 sets 12 x 7kg 2 dumbbells
2 min rest in between sets
Dumbbell Pullover
Strengthens the chest, lats, and core while enhancing shoulder mobility and upper body flexibility
2 sets 12 x 10kg dumbbell
2 min rest in between sets
Overhead Dumbbell Lunge
Strengthens lower body, improves balance and stability, and enhances shoulder and arm endurance
2 sets 12 x 7kg 2 dumbbells
2 min rest in between sets
Tricep Extension
Strengthens triceps and helps to stabilise shoulders and elbows
2 sets 12 x 4kg 2 dumbbells
2 min rest in between sets
Goblet Squat
Enhances lower body strength, improves squat depth
2 sets 12 x 10kg 1 dumbbell
2 min rest in between sets
Cool Down
Time - 10min