My Non-Stop Total Body Workout 

This workout is best to do in a gym, but you can definitely improvise and do at home.

Legs & Glutes

Leg Press 4 set of 10-12 reps

Alternate sets with 10-12 reps of Calfs

Chest & Abs

Chest Press on bench  4 sets of 10-12 reps 

Alternate with ab lifts on bench 15 each set

Bicepts & Shoulders

Free weight Dumbell curls with short squat  4 sets - 10–12 reps 

Alternate with overheard chest press   4 sets 10-12 reps

Tricepts & Hamstrings

Dead Lifts with free weights 4 sets 1-12 reps 

Alternate with Tricep extensions free weights  4 sets 10-12 reps

5 minute stretch :

  • Standing Chest expansion with backbend
  • Rear delt cross over stretch standing 
  • Lateral Flexion standing
  • Lying down
  • Knees to chest
  • Lower back twist each side
  • Bridge
  • Upside down pigeon