4 - Week DFT Upper Body Workout for Beguines

Click on the image to see a demonstration
Week 1 & 2 Week 3 & 4
2-3 time per week  2-3 time per week
First session: First session:
30 Jumping Jacks 40 Jumping Jacks

dft leg hip raise 8-10 DFT abs (legs hip raise)

DFT abs (alternate leg hip raise) 10-12 each leg

dip feet on the floor6-8 DFT dip feet on the floor

8-10 DFT push up

DFT push up

diagonal  pull up open grip6-8 DFT diagonal pull up open grip

8-10 DFT diagonal pull up closed grip

diagonal pull up closed grip

dft push up6-8 DFT push up

8-10 DFT diagonal push up head down

shoulder

diagonal pull up closed grip6-8 DFT diagonal pull up closed grip

8-10 DFT diagonal pull up open grip

diagonal pull up open grip

dft shoulder6-8 DFT diagonal push up head down

8-10 DFT dip feet on the floor

dip feet on the floor

DFT abs (alternative legs bend hip raise) DFT abs (alternate leg hip raise) 8-10 each leg

 

 

 

 

 

 

 

 

 

 

 

 

10-12 DFT abs (legs hip raise)

abs (legs bend, hip raise)

 

 

 

                   

 

 

 

 

 

15 sec. running in place

 

 

20 sec. running in place
45 sec. plank 55 sec. plank
1-Minute Break 1-Minute Break

Second and third session: 

Repeat this routine, rest one-minute at the end of each session....

 

Second and third session: 

Repeat this routine, rest one-minute at the end of each session....