5 Exercises, 3 mins each, 5 days per week
Do as many reps as you can in good form!
Start by using 10lb weights but in time work your way up, for example week 1- 10lbs, week 2-15lbs, week 3- 20lbs. The heavier the weight the more you’ll build the size of the muscle, but if you over do it you’ll just end up injured, so respect your body and where it’s at today!
Kettle Bell Swing
Stand with your feet shoulder width apart and toes pointed out at a 45 degree angle, holding your weight/kettlebell hinge at the hips, keep your back flat and your gaze forward, lift the weight over your head then come back down.
Stand with your feet shoulder width apart and toes straight, keep the shoulders drawn down and the chest open. Sit back like your in a chair then lift back up.
Begin in a regular standing position then take a big step forward bringing your knee directly over top of your ankle, your back knee comes an inch off the ground. Step the back foot forward in your next step and repeat.
Laying on your side bend the top leg over the bottom extended leg, place a weight on the lower leg and pulse, change sides after a minute and a half.
Begin with feet hip width apart and a 20 to 40 pound barbell on the floor in front of you. Hinge at the hips and lift the barbell from the middle of the shins up to the middle of thighs, repeat.
Try to move from exercise to exercise swiftly, however pause if you need to- over time as you gain strength you’ll need to pause less often.