Primary Goal: Increase Strength and Endurance
Type: Full Body Training
Level: Beginner Days Per Week: 6
Equipment: Bodyweight
Monday Wednesday Friday
Circuit - 2 sets of 10 reps
Squats
Toe Touches
Pushups
Pullups
Supermans
Situps
Tuesday/Thursday/Saturday
Circuit - 2 sets of 10 reps
Lunges
Table Makers
Military Presses*
Bent Over Rows*
Side Bends
*For these exercises, I recommend that you use a light weight if you have access to one. Light dumbbells, a resistance band, bricks, or even milk jugs filled with sand will work great. However, the beauty of Flexotonics is that none of those things are necessary. As long as you focus on flexing the right muscles throughout the movement, you will get the workout that you need.
Each set should be done with a strong flex. The first set is slow and the second one is fast. You can also do a third set where you don’t flex at all, just go through the movement. For better fat burning results, include 10 to 15 minutes of moderate pace cardio after every workout.
