ON THE RISE WORKOUTS
THESE TWO WORKOUTS WILL BE AVAILABLE
19 November – 26 November
ACCOUNTABILITY PROGRAMME
Join our accountability programme and allow us to follow your progress on Instagram. Simply provide us with your Instagram handle and we will keep track of your workouts, celebrate your victories and contact you if you are not completing your workouts to find out what’s up. We want you to stay accountable to your goals and be a part of your journey. Post your workout photos on Instagram and make sure to tag @risestudios__
Each Workout Includes 3 Parts.
Once part 1 has been completed, move on to part 2, and then part 3.
1. The Strength Builder
2. The Body Sculptor
3. The Finisher
DOWNLOAD YOUR FULL BODY WARM-UP
Start your workout with these carefully selected warm-up exercises.
WORKOUT 1
THE STRENGTH BUILDER
3 rounds
20 x Jumping Jacks
20 x Donkey Kicks Each Side
20 x Fire Hydrants Each Side
1 min Wall Sit
THE BODY SCULPTOR
4 rounds
30 x Sumo Squats
20 x Sumo Squat Pulse
10 x Jump Lunges
THE FINISHER
5 rounds
10 x Alt Reverse Lunges
10 x Burpees
WORKOUT 2
THE STRENGTH BUILDER
3 rounds
20 x Alt Hammer Curls
20 x Shoulder Taps
20 x Bicycle Crunches
20 x Scissor Abs
THE BODY SCULPTOR
3 rounds
10 x Hammer Curls
20 x Curl to Press
30 x Skull Crushers
40 x Supine Tricep OverheadÂ
50 x Tricep Dips
THE FINISHER
3 rounds
20 x Low Plank Twist
20 x High Plank Twist
20 x Double Crunch
DOWNLOAD YOUR POST WORKOUT STRETCHES
Get into the healthy habit of stretching after every workout.