Grace’s Workout

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Grace's Workout

  • Difficulty: Beginner to Intermediate
  • Print

  1. Planks » 60 seconds »  [Exercise]
  2. Side Plank » 30 seconds each side »  [Exercise]
  3. Horizontal Scissor Kicks » 20 »  [Exercise]
  4. Hamstring Curl » 2 sets of 20 » [Exercise]
  5. Foam Roller Plank  » 2 sets of 10 » [Exercise]
  6. Push Ups » 20 »  [Exercise]
  7. Jackknife » 10 with an 8 lb. weight »  [Exercise]
  8. Step Up » 10 on each leg »  [Exercise]
  9. Leg Extension » 50 lbs 10 reps » [Exercise]
  10. Machine Thigh Abductor  » 40 lbs 10 reps » [Exercise]  & Thigh Adductor » 40 lbs 10 reps » [Exercise]
  11. Tricep Bench Dip » 2 sets of 10 » [Exercise]
  12. Bird Dogs » 10 slowly, hold 3 sec, do not touch the ground » [Exercise]
  13. Prone Leg Kick » 10 each leg » [Exercise]
  14. Prone Kneeling Leg Extensions » 40 lbs 10 reps » [Exercise]
  15. Roman Chair Leg Raise » 10 reps » [Exercise]
  16. Jump Up on Step » 10 reps 2 sets » [Exercise]
  17. Sit-Ups » 2 sets of 10 »  [Exercise]
  18. Twisting Jackknife » 10 each leg » [Exercise]
  19. Lunges » 5 each leg »  [Exercise]
  20. Forward Jump  » 10 reps » [Exercise]
  21. Tricep Extension » 10 reps » [Exercise]
  22. Dumbbell Fly’s » 20 reps  » [Exercise]
  23. Lying Toe Touch » 20 reps  » [Exercise]
  24. Mountain Climber » 2 sets of 10 » [Exercise]
  25. Air Bikes »3 sets of 15  »  [Exercise]
  26. Squats » 60 – 80 »  [Exercise]
  27. Lat Pull Down Machine » 12 – 35 lbs  » [Exercise]
  28. Tricep Push Down »  5 – 5 lbs »  [Exercise]
  29. Tricep Curl » 5 lbs – 2 sets – 10 reps » [Exercise]
  30. Stepper Lie Down / Stand Up  » 10 reps  – 2 sets  » [Exercise]
  31. Elliptical Machine » 20 minutes »  [Exercise]

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