Page 23 - F15 Advanced Booklet English

FRONT & SIDELINE
WORKOUT

ONE

EQUIPMENT REQUIRED: DUMBBELLS,
RESISTANCE BANDS, CHAIR

This workout offers a series of 12 targeted exercises
that support the front and sides of your body including
your chest, shoulders, triceps and obliques. Perform
three exercises back to back for 2-3 sets before recovering
for 60 seconds and moving on to the next exercise trio.
Once you have finished all 12 exercises, recover
for 60 seconds and begin your cool down.

3 60 MOVE ON
TO NEXT 3
sequential second 2-3 EXERCISES
sets
exercises recovery
F.I.T. TIP + Chest Press 16x
16x / per side
+ Core at 45
Exercising away from home? Get + Skull Crushers 16x
creative. A park bench or anything + Rest 60 seconds
that’s steady and a few feet off the
ground can substitute when doing + Pushups 16x
dips and other exercises that call for + Triangle Abs 16x
a chair. + French Press 16x / per side
+ Rest 60 seconds
+ Lateral Deltoid Lifts 16x
+ Hip Drops 16x
+ Kickbacks 16x
+ Rest 60 seconds
+ Military Press 16x
+ Woodchops 16x / per side
+ Dips 16x

Rest 30-60
seconds

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