|| Day 1: Active Rest Day ||
45 min on the elliptical
15 min incline walk
ABS Circuit:
50 crunches
45 secs plank
repeat 3x
|| Day 2: Leg/Booty Day ||
Warm-ups:
banded side kicks 30×3
Kettle squats 3×20-25
Hip thrust (lightweight) 3×12-15
Hip thrust (moderate weight) 3×12
*Superset*
Seated Leg Press Machine 20-25 reps
RDLs 15 reps
repeat 3x
Leg Press 3×12
Squats 3×12
Lying Leg Curl 3×12-15
|| Day 3: Upper Body ||
Lat Pulldown 3×12
Seated Lateral Raise Machine 3×12-15
Seated Cable Rows 3×12-15
Front Lat Pulldown Machine 3×12
Standing Cable V-Bar Row 3×12
(Ideally, I would do another upper body exercise + 10-15 min of light cardio)
|| Day 4: FULL Rest Day ||
|| Day 5: Cardio + Abs ||
Warm-up: 5 min walking
1:30 min walk level 8-9
30 secs run level 20
repeat (I did 8x 16 mins total)
Power Walking 15 min
Abs Circuit:
Crunches 50x
Bicycles 50x
Plank 45 secs
repeat 3x
|| Day 6: Legs/Booty ||
Warm-ups:
Kettle Bell Squats 3×20-25
Hip thrust (lightweight) 3×12-15
Hip thrust (moderate weight) 3×12
KAS Glute Bridge 3×12
B Stance DB RDL 3×12
*Superset*
Seated Leg Press Machine 20-25 reps
RDLs 15 reps
repeat 3x
Squats 3×12 (not in the video)
|| Day 7: Upper Body ||
Seated Cable Row 3×12-15
Lat Pulldown Machine 3×12 *I said it was a “Seated Row Variation” in the video, but it’s wrong lol*
Cable Bicep Curl 3×12
DB Lateral Raises 3×12
Cable Upright Row 3×12
(I would do 1-2 more exercises, but machines were taken!)
Cardio 10-15
Milk Frother:
25%OFF code: Mukda25
Maestri House Milk Frother Link:
https://maestrihouse.com/?utm_source=YouTube&utm_medium=KOL&utm_campaign=hm&utm_term=Mukda+C
Music:
Parisalexa – Ballin – https://thmatc.co/?l=79097BE0
Grayface – Destiny – https://thmatc.co/?l=D3B8FE62
MY SUPPLEMENTS:
★ EHPLabs & Blessed Protein code: MUKDA10
EHPLabs Link: https://ehplabs.com/discount/mukda10?redirect=/pages/oxyshred-ultra-energy&utm_source=youtube&utm_medium=mukda-chabairum&utm_campaign=oxyshred-energy
MY GYM FITS:
★ My Alphalete code: MUKDA
My Alphalete Link: https://alphaleteathletics.com/?utm_source=Mukda+Chabairum&utm_campaign=affiliate_referral
FOLLOW ME:
Instagram: https://www.instagram.com/mukdac/
TikTok: https://www.tiktok.com/@mukdac?
Business Inquiries: zach@smallscreenmarketing.com
About MukdaC:
Hey! My name is Mukda, pronounced Mook-da, welcome to my channel! I make fitness videos, VLOGS, fashion videos, & much more!
☺ SUBSCRIBE & JOIN THE FAMILY
#MaestriHouse #MaestriHouseMilkFrother