Influence Fitness

GREAT INTRO WORKOUTS USING BODY WEIGHT

(IF YOU CAN'T DO THE REQUESTED AMOUNT OF REPS, BREAK DOWN SETS INTO HALVES.)  

(15 REPS WOULD BE 1 SET OF 8 AND 1 SET OF 7)

 

WARM UP:

2 SETS OF 25 JUMPING JACKS

(30 SEC. OF REST IN BETWEEN SETS)

 

1 SET OF 15 TO 30 SQUATS

(45 SEC. OF REST)

(YOUR PACE, THIS IS JUST TO GET THE MOVEMENT OF THE JOINTS/MUSCLES GOING)

 

2 SETS OF 12 TO 15 PUSH-UPS

(30 SEC. OF REST)

(KNEE PUSH UPS OPTIONAL)

 

STRETCH

(FOR 45 SEC. TO 1 MIN.)

​

 

 

LEGS/CALVES

1 SET HIGH KNEES (15 TO 20 SEC. DURATION)

(30 SEC. REST)

 

2 SETS OF 12-15 BODY SQUATS (MEDIUM PACED TEMPO)

(20 SEC. REST BETWEEN SETS)

 

STRETCH (30 SEC.)

 

1 SET OF 30 JUMPING JACKS

(45 TO 60 SEC. REST)

 

1 SET OF 20-30 BODY SQUATS

(45 SEC. REST)

​

CHEST/SHOULDERS/TRICEPS

2 SETS OF 12 TO 20 PUSHUPS (DOING THEM ON YOUR KNEES IS OPTIONAL)

(20 SEC. REST BETWEEN SETS)

​

HOLD PUSH UP POSITION AT THE TOP FOR 30 SEC.

(REST 15 SEC.) (BE SURE TO FLEX YOUR MUSCLES AT THE TOP POSITION)

​

HOLD PUSH UP POSITION MID-WAY FOR 10-12 SEC.

(REST 20 SEC.)

 

STRETCH (30 SEC.)

​

2 SETS OF 10 TO 20 PUSH UPS (WORK IN INCREMENTS OF 5)

(DO 5 PUSH UPS, HOLD AT TOP PUSH UP POSITION FOR 5 SEC, REPEAT UNTIL YOU HIT 10 TO 20 REPS )

(45 SEC. REST BETWEEN SETS)

​

​

​

FOR MORE INFO CONTACT OR FOLLOW US ON SOCIAL MEDIA!

​

​

​

​

​

​

​

​

​