Cardio and Strength.

-By Batman

Warm up first

The easiest and most effective way to prepare your body for a workout is to warm
up first by doing exercises that increase your circulation and target the muscles
you’ll be working.

Check-List :

1) workout space
2) speaker
3) 2.5kg n 5kg weights/Resistance Band
4) Mirror
5) Gym attire

1. Dumbbell curls

Targets: biceps

1. Stand or sit with a dumbbell in each hand, arms at your side, feet
shoulder-width apart.

2. Keep your elbows close to your torso and ROTATE the dumbbells so the
palms of your hands are facing your body. This is your starting position.
 3. Take a DEEP BREATH and when you EXHALE, curl the weights upward
while contracting your biceps.
4. Pause at the top of the curl, then lower to the starting position.
5. Repeat 10 to 15 times. Perform 2 to 3 sets.

2. Triceps kickback

Targets: triceps

1. Stand with a dumbbell in each hand, palms facing in toward each

other. Keep your knees SLIGHTLY BENT.

2. Keeping your SPINE STRAIGHT, hinge forward at your waist so your

torso(body) is almost parallel to the floor. Engage your core.

3. Keep your head in line with your spine, upper arms close to your body, and
your forearms bent forward.

4. As you EXHALE, hold your upper arms still while YOU STRAIGHTEN YOUR
ELBOWS by pushing your forearms backward and engaging your triceps.
5. Pause then inhale and return to the starting position.
6. Repeat 10 to 15 times. Perform 2 to 3 sets.
3. Triceps dip

Targets: triceps and shoulder

1. Sit on a sturdy chair. Place your arms at your sides and your feet flat on the
floor.

2. Place your PALMS FACING DOWN beside your hips and grip the front of
the seat.

3. Move your body off the chair while gripping the seat. Knees should be
slightly bent (for beginners) and your glutes should hover over the floor.
Your arms should be fully extended, supporting your weight.
4. INHALE and lower your body until your elbows form a 90-DEGREE ANGLE.

5. Pause at the bottom, exhale, THEN PUSH YOUR BODY up to the starting
position, squeezing your triceps at the top.
6. Repeat 10 to 15 times. Perform 2 to 3 sets.
Back exercises
4. Resistance band pull apart

Targets: BACK, BICEPS, TRICEPS, AND SHOULDERS( THE BEST UNDER THIS BELT )

1. Stand with your arms out in front of you at chest height.

2. Hold a resistance band TIGHTLY BETWEEN YOUR HANDS so the band is

PARALLEL to the ground.

3. Keeping both arms STRAIGHT, pull the band toward your chest by moving
your ARMS OUTWARD. INITIATE this motion from your MID-BACK.

4. Keep your SPINE STRAIGHT as you SQUEEZE YOUR SHOULDER BLADES

together. Pause briefly, then slowly return to the starting position.
5. Repeat 12 to 15 times. Perform 2 to 3 sets.
5. Two-arm dumbbell row

Targets: back, biceps, triceps, and shoulders

1. Grab a dumbbell in each hand and stand with your feet shoulder-width
apart.

2. BEND YOUR KNEES SLIGHTLY AND BRING YOUR TORSO FORWARD BY

BENDING AT THE WAIST. YOUR ARMS SHOULD BE EXTENDED WITH THE
DUMBBELLS CLOSE TO YOUR KNEES. KEEP YOUR CORE ENGAGED
THROUGHOUT THE MOVEMENT.

3. Keeping your UPPER BODY STILL, engage the muscles in your back, bend
your arms, and pull the dumbbells up to your side. AIM FOR YOUR
RIBCAGE.
4. PAUSE AND SQUEEZE at the top.
5. Slowly lower the weights to the starting position.
6. Repeat 10 to 12 times. Perform 2 to 3 sets.
6. Wall angels

Targets: back, neck, and shoulders

1. Stand with your butt, upper back, shoulders, and head PRESSED FIRMLY
AGAINST A WALL. Your feet can be slightly away from the wall to help
you position your body correctly. Keep your KNEES SLIGHTLY BENT.

2. STRETCH your ARMS STRAIGHT ABOVE your head with the backs of your
hands AGAINST THE WALL. This is your starting position.

3. SQUEEZE the muscles of your MID-BACK AS YOU SLIDE your arms down
toward your shoulders. KEEP YOUR BODY PRESSED FIRMLY against the
wall throughout the movement.

4. Slide your ARMS DOWN the wall until they’re slightly lower than your
shoulders. Briefly hold this position, then SLIDE YOUR ARMS BACK UP to
the starting position WHILE STILL PRESSED against the wall.
5. Repeat 15 to 20 times. Do 2 to 3 sets.
Chest exercises (MY FAVS)
7. Chest press

Targets: chest, shoulders, triceps

1. Lie down on an exercise mat with KNEES BENT and a light dumbbell in each
hand. You can also do this exercise on a bench.

2. Extend elbows to a 90-DEGREE position with the back of your arms resting
on the floor. The dumbbells should be OVER YOUR CHEST.
3. Take a DEEP BREATH and when you EXHALE, extend your arms up until the
DUMBBELLS ALMOST TOUCH.
4. Pause, then return to the starting position.
5. Repeat 10 to 15 times. Perform 2 to 3 sets.
8. Mountain climbers

Targets: chest, shoulders, arms, core, and back (POWER PACKED EXERCISE)

1. Get in a plank or PUSHUP POSITION. Keep your hands under your

shoulders, with your CORE AND GLUTES ENGAGED, hips in line
with shoulders, feet hip-width apart.

2. QUICKLY bring your RIGHT KNEE IN TOWARDS THE CHEST. As you drive it
back, pull the left knee in toward your chest.
3. ALTERNATE BACK AND FORTH between legs at a quick pace.
4. Repeat for 20 to 40 seconds. Perform 2 to 3 sets.
Shoulder exercises
9. Dumbbell front raise

Targets: shoulders, specifically the anterior deltoid muscles

1. Grasp a light dumbbell in each hand.

2. Position the dumbbells in FRONT OF YOUR UPPER LEGS with your

elbows straight or slightly bent.

3. RAISE DUMBBELLS FORWARD and upward until upper arms are above
horizontal.
4. Lower to the starting position.
5. Repeat 10 to 15 times. Perform 3 sets.
10. Deltoid raise

Targets: shoulders, biceps, and triceps

1. Stand with feet hip-width apart, KNEES SLIGHTLY BENT. Hold

dumbbells along your body, PALMS FACING YOUR THIGHS.
2. LEAN FORWARD slightly at the WAIST AND ENGAGE YOUR CORE.
3. LIFT YOUR ARMS out to the side until they reach shoulder level AND FORM
A “T.”
4. Return to the starting position.
5. Repeat 10 to 15 times. Perform 2 to 3 sets.
Now, Legs and Glutes
Plié Squat

How to: Start standing with feet wider than shoulders and turned out so
inner thighs face forward, hands clasped in front of chest. Tuck pelvis under
and lower down into a wide-legged squat aiming to get thighs parallel to
floor. Return back to start. That's one rep.

Squat and Lunge

How to: Start start standing with feet slightly wider than shoulders, toes
facing forward or slightly turned out, hands clasped in front of chest. Lower
down into a squat, making sure to keep your knees from passing your toes.
Rise back to stand, and then take a large step forward with your left foot
and lower down into a lunge, stopping when both legs form 90-degree
angles. Keep right heel high. Return to start.
Donkey Kick (hehehehehe)

How to: Start on all fours on the floor with wrists under shoulders and
knees under hips. Keeping hips level and right leg bent at 90 degrees, lift
right toes toward ceiling until thigh is parallel to floor. Reverse the
movement to return to start.

Sumo Glute Bridge

How to: Start lying on back with legs bent, feet flat on floor mat-width apart
and slightly turned out, arms by sides. Squeeze glutes and lift hips off the
floor until body forms one straight line from shoulders to knees. Hold the
position for two seconds before lowering to start.
Traditional Squat

How to: Stand as tall as you can with your feet shoulder-width apart, toes
slightly pointed outward. Keep arms in front of you at chest height to help
maintain balance. Drop your hips and sit back until your thighs are parallel
with the floor. Pause, then drive through the heels and lift body upwards back
to the starting position, squeezing the glutes at the top of the movement.
Safety tips
• Warm up and cool down. Warming up before doing any resistance
workout not only gets your body ready for exercise, it also reduces your
risk of injury. Spend at least 5 to 8 minutes engaging in some form of cardio
or dynamic stretches. When you’ve finished your workout, take some time
to cool down and stretch.
• Focus on your form. When you first start a particular workout routine,
focus your form n technique. Then, as you build confidence, endurance,
and strength, you can begin to increase the weight or do more sets.
• Engage your core. Each exercise listed above requires core strength to
support your lower back. To stay safe, make sure you engage your
abdominal muscles before executing any move and keep them engaged
throughout the exercise.

• Stop if you feel pain. Upper body exercises will challenge your muscles and
may leave you slightly sore, but you shouldn’t feel pain. If you do, stop and
assess the problem.

DON’T WORRY ABOUT THE STARTING TROUBLES AND SET OFFS. JUST
FOCUS ON YOUR BODY. BE CONSISTENT AND UNCHANGED.EAT WORK
EXERCISE AND SLEEP. IN THAT ORDER