First session: This session doesn't require any specific equipment, it will be focusing on exercises that can be done easily. The only thing you will need is a pull-up bar.
WARM UP: 5/10 minutes running at a low intensity. Do NOT get tired at all. After running, be sure to stretch both your lower and upper body. This will prevent any injury that could happen while doing the rest of the session and will get your body ready for the exercises.
After warming up, rest for a minute and drink a bit of water if necessary.
MAIN ACTIVITY: In this part of the session, the exercises don't need to be done in order.
-Squats: 3 sets of 30 repetitions.
-Push- ups: 3 sets of 15 repetitions.
-Sit-ups: 4 sets of 15 repetitions.
-Pull-ups (optional): 2 sets of 10 repetitions.
-Burpee: 3 sets of 10 repetitions
(RECOMMENDATION): After you finish a set of an exercise, don't keep doing the rest of the sets for that exercise, change of exercise after doing 1 set.
COOL DOWN: For cooling down, you will need to stretch every part of you body for some time, this will help your body to relax.
Second session: This session will require a bench, a couple of one-handed weights and a two handed weight (not too heavy).
WARM UP: This session should be 5-10 minutes long. Use about 50% of strenght and do 10-20 easy lift-reps. Do NOT get exhausted AT ALL. You should next do a set of around 5 sets with 60-70% with a heavy weight which allows you to do 10-12 reps. This is done to acclimate the body. The way the you do the lift in this warm up doesn't matter, the important thing is that you lift weight so the body gets used to it.
MAIN ACTIVITY: Use a weight that you can do no more than 5 or 6 times with good form. 2-3 working sets is plenty, as long as they are heavy and intense enough, with 15-20 reps.
-Bench press: 2 sets of 5 or 10 repetitions.
-Squats: 3 or 4 sets of 30 repetitions.
-Biceps curls: 2 or 3 sets of 15 repetitions. This exercise can be done either sitting or standing, with both weights at the same time or one weight at a time.
-Shoulder press: 2 or 3 sets of 15 repetitions.
COOL DOWN: For the cool down, you will need 5 or 10 minutes of stretching and relaxation.
Third session: For this session you will need a medicine ball or something similar. This session will only focus on medicine ball workout.
WARM UP: To get used to the medicine ball's weight, do the same warm up as before. However, instead of using weights, use the medicine ball.
MAIN ACTIVITY:
-Big Circles: Standing with your feet shoulder-width apart and knees slightly bent, hold a medicine ball with your arms extended directly above your head. Without bending your elbows, rotate your arms counter-clockwise, using the ball to draw large imaginary circles in front your body. Do 10 circles, and then reverse direction to clockwise and do 10 more.
-Wood-chopper: Stand with your feet just beyond shoulder-width apart. With your arms nearly straight, hold a medicine ball above your head. Now bend forward at your waist and mimic throwing the ball backward between your legs—but hold onto the ball the entire time.Quickly reverse the movement with the same intensity, and return to the starting position. That's 1 repetition. Do 10 more repetitions.
-Standing Russian Twist: Hold a medicine ball with both hands in front of your chest and your arms straight. Without dropping your arms, pivot on your right foot and rotate the ball and your torso as far as you can to the left. Then reverse direction: Pivot on your left foot and rotate all the way to the right. Do 15 repetitions.
- Medicine-Ball Sit up: Grab a medicine ball with both hands and lie on your back on the floor. Bend your knees 90 degrees, place your feet flat on the floor, and hold the medicine ball against your chest. Now perform a classic sit up by raising your torso into a sitting position. Lower it back to the start. Do 20 repetitions.
COOL DOWN: For cooling down, you will have to stretch and relax for 10 minutes.
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