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    Animal Flow Max Eff

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    Saw Min Thu
    The document provides a 3-day home workout program with exercises divided into groups A, B, and C. Each day consists of 4-6 exercises per group, along with the number of sets, reps, and rest interval. Video demonstrations are provided for each exercise to ensure proper form is maintained. The goal is to complete all exercises for each group in a circuit while following the set and rest guidelines.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Animal Flow Max Eff

    Uploaded by

    Saw Min Thu
    8 views3 pages
    The document provides a 3-day home workout program with exercises divided into groups A, B, and C. Each day consists of 4-6 exercises per group, along with the number of sets, reps, and rest interval. Video demonstrations are provided for each exercise to ensure proper form is maintained. The goal is to complete all exercises for each group in a circuit while following the set and rest guidelines.

    Original Description:

    Functional Strength

    Original Title

    Animal-Flow-Max-Eff

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    © © All Rights Reserved

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    The document provides a 3-day home workout program with exercises divided into groups A, B, and C. Each day consists of 4-6 exercises per group, along with the number of sets, reps, and rest interval. Video demonstrations are provided for each exercise to ensure proper form is maintained. The goal is to complete all exercises for each group in a circuit while following the set and rest guidelines.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    8 views3 pages

    Animal Flow Max Eff

    Uploaded by

    Saw Min Thu
    The document provides a 3-day home workout program with exercises divided into groups A, B, and C. Each day consists of 4-6 exercises per group, along with the number of sets, reps, and rest interval. Video demonstrations are provided for each exercise to ensure proper form is maintained. The goal is to complete all exercises for each group in a circuit while following the set and rest guidelines.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    ဤေနရာကို နှိပ်ြပီး ရှင်းြပချက်ကို နားေထာင်ပါရန်

    Day 1

    Interva
    Group Exercise Sets Reps Demo
    l

    A-1) Push ups 3 10 https://youtu.be/Eh00_rniF8E

    25SEC (PER
    A-2) Side Plank 3 https://youtu.be/IODxDxX7oi4
    SIDE)

    A-3) Cat Camel 3 20 https://youtu.be/sdU_tIFzobg

    A-4) Body weight Squat 3 20 https://youtu.be/UXJrBgI2RxA

    Bent-over Dumbbell 2
    B-1) 12 10sec https://youtu.be/QFq5jdwWwX4
    row

    B-2) Stiff Legged Dead lift 2 15 10sec https://youtu.be/z2p-qoY6rCc

    B-3) Jumping Lunges 2 20 - https://youtu.be/y7Iug7eC0dk

    B-4) Bulgarian Split Squat 2 6-8 per leg - https://youtu.be/KmXGOusCscc

    C-1) Barbell squat to press 3 12 20sec https://youtu.be/kuUVW5YOjS8

    Alternating lateral
    C-2) 3 6 LR 20sec https://youtu.be/KSZXGyqeV-Y
    lunges

    C-3) Explosive switch row 3 12 LR 10sec https://youtu.be/XdmhsSZIZ9k

    C-4) Rocking Plank 3 30 https://youtu.be/OkuYDeCG4gA

    C-5) Jump Squat 3 20 https://youtu.be/0LGJZqKfpXs


    Day 2

    Interva
    Group Exercise Sets Reps Demo
    l

    A-1) Dumbbell swing 3 15 20sec https://youtu.be/mc_B6o2D_IU

    A-2) DB Push Press 3 20 20sec https://youtu.be/_a_PIGKFCjs

    A-3) Plank 3 60sec - https://youtu.be/pSHjTRCQxIw

    A-4) DB Reverse Lunge 3 10 - https://youtu.be/3aQXaB4PU_A

    Alternating DB Chest
    B-1) 1 15 15sec https://youtu.be/TBh-bSXFm3Q
    Press

    B-2) Single dumbbell squat 1 10 LR 15sec https://youtu.be/MbvJqKbIipY

    Stationary Lunges on
    B-3) 1 10 per leg - https://youtu.be/vFMO0q-MQ88
    step

    B-4) Explosive push up 1 25 - https://youtu.be/bOzqUmQMV6s

    C-1) Bent over Fly 3 10 20sec https://youtu.be/ttvfGg9d76c

    Alternating lateral
    C-2) 3 15 20sec https://youtu.be/MstS-f1EbwU
    raise

    C-3) Superman Pose 3 20 - https://youtu.be/cc6UVRS7PW4


    Day 3

    Interva
    Group Exercise Sets Reps Demo
    l

    A-1) Push ups 3 10 5sec https://youtu.be/0pkjOk0EiAk

    A-2) Side Plank 3 25sec 5sec https://youtu.be/NXr4Fw8q60o

    A-3) Halo 3 20 LR - https://youtu.be/o9OszDfC39E

    A-4) Body weight Squat 3 15 - https://youtu.be/LyidZ42Iy9Q

    B-1) Shoulder Press 2 10 15sec https://youtu.be/6Z15_WdXmVw

    Alternating lateral
    B-2) 2 15 20sec https://youtu.be/MstS-f1EbwU
    raise
    Alternating DB Chest
    B-3) 2 15 15sec https://youtu.be/TBh-bSXFm3Q
    Press

    B-4) Shoulder Fly 2 16 20sec https://youtu.be/3VcKaXpzqRo

    B-5) Dumbbell Front Squat 2 20 - https://youtu.be/qs3aJP04UM0

    B-6) Romanian Deadlift 2 15 - https://youtu.be/o_UD5VkV4oU

    Forward-Traveling
    C-1) 2 50 15sec https://youtu.be/eplxmUJIT1c
    Beast
    Loading and Unloading
    C-2) 2 50 15sec https://youtu.be/Cubw0UraP_c
    Beast

    C-3) Crab Reach 2 10 LR - https://youtu.be/dBho5Z7y4Zc

    Forward Traveling
    C-4) 2 50 https://youtu.be/aCwRarBZtmM
    Crab

    C-5) Underswitch 2 20 LR https://youtu.be/oY-sWtvSYpk

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