Thefitnessphantom

The Fitness Phantom is a database of hundreds of workout routines and exercises based on ground experience (Managed by Murshid Akram)

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100+ Workout Plans with Free Printable PDFs of Any Fitness Goal or Experience Level

https://t.co/kLeXV3WnDZ

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Explore and get 30-day plank routine PDF: https://t.co/Jbmhe6uEWI

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7-Day Daily 10-Minute Plank Routine (Download Free PDF)

Each workout lasts 10 minutes. Perform the exercises back-to-back with minimal rest.

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Day 7 – Ultimate Plank Challenge
Forearm Plank – 90 sec
High Plank – 90 sec
Right Side Plank – 60 sec
Left Side Plank – 60 sec
Shoulder Tap Plank – 60 sec
Plank Up-Down – 60 sec
Plank Jack – 60 sec
Mountain Climber – 60 sec
Forearm Plank – 120 sec

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Anyone wanting to become stronger, fitter, and more explosive with kettlebells can try this routine for a few months.

Download free PDF: https://t.co/se10M4rRWt

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Kettlebell 5-Day Push Pull Legs (PPL) split to improve strength, power, conditioning, mobility, and athleticism using only kettlebells.

DAY 1: PUSH
1-arm Clean & Press: 4×6-8 per side
Floor Seesaw Press: 4 × 10 per side
Push Press: 3 × 10-15
Deficit Push Ups: 3 ×10

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DAY 5 – PULL + POWER
Single-leg Deadlift to Row (grab kettlebells in both arms): 4 × 6-8 reps per side
High Pull: 3×10
Renegade Row: 3×8/side
Farmer Carry: 3×50 sec
Kettlebell Plank Drag: 3 x 10 reps per side

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Download the list of HIIT exercises PDF: https://t.co/DJGJgnLlma

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List of Exercises for a HIIT program:

Lower-Body Exercises
1. Jump Squat
2. Squat
3. Lunge
4. Jumping Lunge
5. Skater Jump
6. Step-Up
7. Broad Jump
8. Box Jump

Upper-Body Exercises
1. Push-Up
2. Pike Push-Up
3. Mountain Climber
4. Plank Up-Down
5. Bear Crawl
6. Inchworm

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Best HIIT Exercises for Fat Loss & Conditioning
1. Burpee
2. Mountain Climber
3. Jump Squat
4. High Knees
5. Jumping Lunge
6. Kettlebell Swing
7. Battle Rope Slam
8. Jump Rope

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Download free 4-week plyometric routine: https://t.co/ckYmZKU3PY

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Day 5 – Athletic Conditioning
Sprint Intervals – 8×20 sec
Broad Jump – 3×5
Skater Jumps – 3×12/side
Burpees – 3×15

Day 6 & 7: OFF