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Lower body strength
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1m 59s
4 sets of the first superset with a full 1 minute rest break.
3 sets of everything else with a 45 second - 1 minute rest break.
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Shoulder day
If you are able to perform the last exercise (weights light enough) perform 2 sets of every exercise at 75% of your max effort (2 Reps in reserve)
If not, perform 3 sets of each exercise with the same effort and reps.
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Glute-focused leg day
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Full core workout
30 seconds - 1 minute each depending on your level of strength!
1. core breath connection
2. Lower abs targeted
3. obliques with the side plank
4. Obliques with the windmill
5. Full core (lower, upper, and the deep core muscles that wrap around the to the back) with the bear position
