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Gym Program: Home

This document outlines a home and gym workout program. The home workout involves running for 15 minutes followed by exercises focused on arms, back, shoulders, glutes, and hips using YouTube and Instagram videos. The ab routine includes 6 YouTube videos and Instagram reels/tiktoks. At the gym, the program includes 15 minutes of cardio, hip adduction machine, back/arm/shoulder machines, planks, ropes, abs exercises using gym equipment, sumo squats, hip thrusts, split squats, lateral lunges, fire hydrants, donkey kicks, hip dip workouts, and arm exercises using apps and social media. The leg day focuses on similar exercises.

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myriam
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276 views

Gym Program: Home

This document outlines a home and gym workout program. The home workout involves running for 15 minutes followed by exercises focused on arms, back, shoulders, glutes, and hips using YouTube and Instagram videos. The ab routine includes 6 YouTube videos and Instagram reels/tiktoks. At the gym, the program includes 15 minutes of cardio, hip adduction machine, back/arm/shoulder machines, planks, ropes, abs exercises using gym equipment, sumo squats, hip thrusts, split squats, lateral lunges, fire hydrants, donkey kicks, hip dip workouts, and arm exercises using apps and social media. The leg day focuses on similar exercises.

Uploaded by

myriam
Copyright
© © All Rights Reserved
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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GYM PROGRAM

HOME:
►Run for 15 minutes (if I can’t do 2 HIIT
videos)
►Start with arms back and shoulders:
•Do 5 youtube videos
•Do many Instagram videos,reels and tiktoks
►Then do glutes and hip dips:
•Do 6 youtube vidoes
•Do many Instagram videos,reels and tiktoks
►Do abs:
•Do 6 youtube videos
•Do many insta videos , reels and tiktoks

GYM:
►Do cardio for 15 minutes
►•Do the hip adduction machine: 3 sets,25 reps
add weight 3 sets 35 reps add weight 4 sets,30
reps
•Do all the machines related to back arms and
shoulder:
3 sets,20 reps add weight 3 sets,30 reps add
weight 2 sets,25 reps
►Do the arms workouts on the app + insta +
albums
►Do the following exercises:
•3x45 seconds plank
•3x40 seconds rope
•Do abs workouts using the equipments in the gym
(not dumbbells and stuff)
• Do the abs workouts I have on my phone (the
albums + the tiktoks)
•2x15 sumo squats with weight add weight 3x25
sumo squats with weight
•2x25 hip thrusts
•2x20 split squats (each leg)
•2x30 lateral lunges and curtsy lunges (each
leg)
•2x20 fire hydrants (each leg)
•2x20 donkey kicks (each leg)
•Do some of daisy keech’s hip dip workout
• Do the glutes and waist workouts I have on my
phone (the albums + the tiktoks)
•Do the workouts on the app
►Do the arms workouts on the app + insta +
albums
!!!!!DO THE SAME THING FOR LEG DAY

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