7LORE

7LORE

workout programs

SOLO IRON TRIANGLE MOVES

single arm stealth jet lift . lift twist no band . kettle bell handle lift . lift spin both sides . flying stealth jet . upward rocket . iron worker lever pull and pour

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

THURSDAY - CARDIO

. JUMPING JACKS .
HIGH KNEES .

FRIDAY OFF

SATURDAY OFF

SUNDAY OFF

MONDAY

TUESDAY

WEDNESDAY

WEDNESDAY - ARMS

. PUSH UP .
PUSH UP ROTATION .
CHAIR DIPS .

THURSDAY

THURSDAY - CARDIO

. JUMPING JACKS .
HIGH KNEES .

FRIDAY OFF

SATURDAY OFF

SUNDAY OFF

7 MIN WORKOUT BODY WEIGHT FOUNDATION : 1 set chose reps

7 exercises each day 

WEEK 1: HEALER

composer level 7 or higher

 

yogastylesinglesetsrtetchingHEALER

661LEVEL 1

 

 

 

 

 

 

 

C

O

M

P

O

S

E

R

 

7

 

 

 

 

 

561LEVEL 2

 

 

 

 

 

 

 

461LEVEL 3

 

 

 

 

 

 

 

361LEVEL 4

 

 

 

 

 

 

 

261LEVEL 5

 

 

 

 

 

 

 

161LEVEL 6

 

 

 

 

 

 

 

761LEVEL

. step up

. squat

. lunge

. wall sit

. step up

. lunge

. wall sit

. plank

. side plank

. x situp

. plank

. side plank

. x situp

. x situp

. push up

. chair dips

. push rotation

. push up

. chair dips

. push rotation

. push up

. jump jacks

. high knees

. jump jacks

. high knees

. jump jacks

. high knees

. jump jacks

OFF

OFF

OFF

 

MON

TUE

WED

THUR

FRI

SAT

SUN

 

JOIN THIS SCHEDULE $29