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    Naturally Stefanie 2019 At-Home Workout Guide

    Uploaded by

    brassica123
    This document provides a 4-workout plan using bodyweight, dumbbells, and resistance bands for a New Year 2019 challenge. Each workout contains 2 circuits of 5 exercises each to be done for 30 seconds per exercise in a circuit. The circuits are to be repeated 3 times with a 1 minute rest between circuits for a total workout time of around 20 minutes. The workouts target chest, shoulders, and triceps, legs and booty, back and biceps, and another legs and booty workout.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Naturally Stefanie 2019 At-Home Workout Guide

    Uploaded by

    brassica123
    640 views6 pages
    This document provides a 4-workout plan using bodyweight, dumbbells, and resistance bands for a New Year 2019 challenge. Each workout contains 2 circuits of 5 exercises each to be done for 30 seconds per exercise in a circuit. The circuits are to be repeated 3 times with a 1 minute rest between circuits for a total workout time of around 20 minutes. The workouts target chest, shoulders, and triceps, legs and booty, back and biceps, and another legs and booty workout.

    Original Description:

    Workout Guide

    Original Title

    Naturally Stefanie 2019 at-Home Workout Guide

    Copyright

    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    This document provides a 4-workout plan using bodyweight, dumbbells, and resistance bands for a New Year 2019 challenge. Each workout contains 2 circuits of 5 exercises each to be done for 30 seconds per exercise in a circuit. The circuits are to be repeated 3 times with a 1 minute rest between circuits for a total workout time of around 20 minutes. The workouts target chest, shoulders, and triceps, legs and booty, back and biceps, and another legs and booty workout.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    640 views6 pages

    Naturally Stefanie 2019 At-Home Workout Guide

    Uploaded by

    brassica123
    This document provides a 4-workout plan using bodyweight, dumbbells, and resistance bands for a New Year 2019 challenge. Each workout contains 2 circuits of 5 exercises each to be done for 30 seconds per exercise in a circuit. The circuits are to be repeated 3 times with a 1 minute rest between circuits for a total workout time of around 20 minutes. The workouts target chest, shoulders, and triceps, legs and booty, back and biceps, and another legs and booty workout.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 6
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    The document provides a 4-week at-home workout plan with details on full-body circuits and exercises that can be done with dumbbells, resistance bands and bodyweight.

    The plan includes 4 workouts split into 2 upper body and 2 lower body workouts. Each workout has 2 circuits of 5 exercises each that are done for 30 seconds each in a circuit.

    Some of the lower body exercises included are dumbbell squats, lunges, hip thrusts, stiff leg deadlifts and squats.

    NEW YEAR 2019 

    CHALLENGE
    WORKOUT GUIDE

    2019 HOME WORKOUT PLAN
    VEGAN AESTHETICS BY NATURALLY STEFANIE LTD
    VEGAN AESTHETICS
    HOW IT  
    WORK S
    Hi and welcome to the at home workout plan for the New
    Year 2019 Vegan Aesthetics challenge! There are 4 workouts in this
    plan; 2 upper body and 2 lower body and replicate the exercises from
    the gym plan but using only bodyweight, dumbbells and resistance
    bands which you can shop by clicking here if you do not already have
    some.

    There are 10 exercises per workout which are split into 2 circuits of 5
    exercises. Perform each exercise in the first circuit for 30 seconds and
    do each of the 5 exercises back to back until you have completed the
    2.5 minute circuit. Rest for 1 minute and repeat the first circuit 3 times.
    Repeat this with the second circuit. This will give you a total workout
    time of 15 minutes with 6 minutes of rest in between. Thus your
    workout will be complete in around 20 minutes.
    CHEST, SHOULDERS &
    TRICEPS 

    CLICK TO WATCH WORKOUT VIDEO

    CIRCUIT 1

    DUMBBELL SQUAT TO PRESS


    DUMBBELL CHEST PRESS
    COMMANDOS
    DUMBBELL FRONT RAISES INTO SIDE RAISES
    DUMBBELL FLIES

    CIRCUIT 2

    RESISTANCE BAND REAR DELT FLIES


    TRICEP DIPS BODYWEIGHT
    RESISTANCE BAND CHEST PRESS
    SINGLE ARM SHOULDER PRESS
    INCLINE PUSH UPS
    LEGS & BOOTY

    CLICK TO WATCH WORKOUT VIDEO

    CIRCUIT 1

    DUMBBELL BOX SQUATS


    CURTSEY LUNGES
    DUMBBELL SQUATS
    WALKING LUNGES
    JUMP SQUATS

    CIRCUIT 2

    JUMP LUNGES
    SINGLE LEG DUMBBELL STIFF LEG DEADLIFT
    SINGLE LEG DUMBBELL STIFF LEG DEADLIFT
    DUMBBELL SIDE KICKS
    RESISTANCE BAND PULSE SQUATS
    BACK & BICEPS

    CLICK TO WATCH WORKOUT VIDEO

    CIRCUIT 1

    RESISTANCE BAND BENT OVER ROWS


    DUMBBELL BICEP CURLS
    DUMBBELL HAMMER CURLS
    SEATED RESISTANCE BAND ROWS
    PLANK TO DUMBBELL ROW LEFT ARM

    CIRCUIT 2

    PLANK TO DUMBBELL ROW RIGHT ARM


    RESISTANCE BAND CURLS
    SINGLE ARM RESISTANCE BAND ROW LEFT
    SINGLE ARM RESISTANCE ROW RIGHT
    RESISTANCE BAND STRAIGHT ARM PULLDOWN
    LEGS & BOOTY

    CLICK TO WATCH WORKOUT VIDEO

    CIRCUIT 1

    DUMBBELL SQUAT TO PRESS LEFT


    DUMBBELL SQUAT TO PRESS RIGHT
    DUMBBELL HIP THRUSTS
    RESISTANCE BANDS JUMP LUNGES
    WALL SIT

    CIRCUIT 2

    SINGLE LEG HIP BRIDGES LEFT


    SINGLE LEG HIP BRIDGES RIGHT
    REISTANCE BAND STIFF LEG DEADLIFTS
    SPLIT LEG LUNGES RIGHT
    SPLIT LEG LUNGES LEFT

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