Home training system for ADVANCED

Welcome to the ADVANCED home training system which needs no equipment for those who are not a member of a gym, on holiday or just chose to workout at home.

The rest in-between sets should be between 30-45 seconds and no more, keep constant muscle under tension and do reps up for 2-3 seconds and down 2-3 seconds - do what you can do, every rep will lead to beyond previous limits x

This will keep the heart rate going, increase fitness, muscle size and strength and not forgetting fat burn

in-joy

WARM UP AS PER VIDEO

• PRESS UPS - 3 SETS OF 10-20 REPS TO FAILURE
• DOOR HANDLE ROWS - 3 SETS OF 10-20 REPS TO FAILURE
• CLOSE PRESS UPS - 3 SETS OF 10-20 REPS TO FAILURE
• CHAIR DIPS - 3 SETS OF 10-20 REPS TO FAILURE
• SQUATS - 4 SETS OF 10-20 REPS TO FAILURE
• LUNGES - 3 SETS OF 10-20 REPS TO FAILURE
• STEP UPS - 3 SETS OF 10-20 REPS TO FAILURE
• WALL SITS - HOLD FOR 20 SECONDS FOR 3 SETS
• CALF RAISES (EACH SET DIFFERENT - MIX INWARD HEELS, OUTWARD HEELS AND STRAIGHT) 4 SETS OF 10-20 REPS 
• GLUTE KICK BACKS - 3 SETS OF 10-20 REPS EACH LEG 
• SIDE LEG LIFTS - 3 SETS OF 10-20 REPS EACH LEG
• GLUTE BRIDGE (SINGLE LEG) 3 SETS OF 10-20 REPS TO FAILURE
• DOUBLE CRUNCHES -3 SETS OF 10-20 REPS TO FAILURE
• LEG RAISES - 3 SETS OF 10-20 REPS TO FAILURE
• PLANK - HOLD FOR 20 SECONDS FOR 2 SETS

COOL DOWN AS PER VIDEO