[vc_row bg_type=”image” bg_grad=”background: -webkit-gradient(linear, left top, left bottom, color-stop(0%, #E3E3E3));background: -moz-linear-gradient(top,#E3E3E3 0%);background: -webkit-linear-gradient(top,#E3E3E3 0%);background: -o-linear-gradient(top,#E3E3E3 0%);background: -ms-linear-gradient(top,#E3E3E3 0%);background: linear-gradient(top,#E3E3E3 0%);” parallax_style=”vcpb-default” bg_image_new=”2280″ bg_image_repeat=”repeat” bg_image_size=”cover” bg_img_attach=”fixed” parallax_sense=”30″ animation_direction=”left-animation” animation_repeat=”repeat” bg_override=”full” disable_on_mobile_img_parallax=”off” parallax_content_sense=”30″ fadeout_start_effect=”30″ overlay_pattern_opacity=”80″ seperator_type=”none_seperator” seperator_position=”top_seperator” seperator_shape_size=”40″ seperator_svg_height=”60″ seperator_shape_background=”#ffffff” seperator_shape_border=”none” seperator_shape_border_width=”1″ icon_type=”no_icon” icon_size=”32″ icon_style=”none” icon_color_border=”#333333″ icon_border_size=”1″ icon_border_radius=”500″ icon_border_spacing=”50″ img_width=”48″ ult_hide_row_large_screen=”off” ult_hide_row_desktop=”off” ult_hide_row_tablet=”off” ult_hide_row_tablet_small=”off” ult_hide_row_mobile=”off” ult_hide_row_mobile_large=”off” multi_color_overlay_opacity=”0.6″][vc_column width=”1/1″][ultimate_spacer height=”150″ height_on_tabs=”100″ height_on_mob=”50″][ultimate_heading main_heading=”Workout Routine” heading_tag=”h2″ alignment=”left” spacer=”line_only” spacer_position=”bottom” spacer_img_width=”48″ line_style=”solid” line_height=”4″ line_color=”#ffffff” icon_type=”selector” icon_size=”32″ icon_style=”none” icon_color_border=”#333333″ icon_border_size=”1″ icon_border_radius=”500″ icon_border_spacing=”50″ img_width=”48″ line_icon_fixer=”10″ main_heading_font_size=”60″ main_heading_color=”#ffffff” main_heading_line_height=”70″ sub_heading_color=”#ffffff” sub_heading_font_size=”32″ sub_heading_line_height=”42″ line_width=”20″]3 days per week[/ultimate_heading][ultimate_spacer height=”150″ height_on_tabs=”100″ height_on_mob=”50″][vc_row_inner][vc_column_inner width=”1/3″][icon_counter icon_type=”custom” icon=”Defaults-smile” img_width=”160″ icon_size=”32″ icon_color=”#333333″ icon_style=”none” icon_color_bg=”#ffffff” icon_color_border=”#333333″ icon_border_size=”1″ icon_border_radius=”500″ icon_border_spacing=”50″ flip_box_style=”simple” border_size=”0″ box_border_style=”none” box_border_size=”2″ box_border_color=”#a4a4a4″ box_border_color_back=”#a4a4a4″ block_title_front=”WORKOUT ROUTINES” text_color=”#333333″ bg_color=”rgba(255,255,255,0.7)” block_text_color=”#333333″ block_front_color=”#efefef” block_back_text_color=”#333333″ block_back_color=”#efefef” button_bg=”#333333″ button_txt=”#ffffff” flip_type=”horizontal_flip_left” height_type=”ifb-jq-height” box_height=”300″ border_color=”#a4a4a4″ icon_img=”2264″ block_desc_front=”Monday” block_title_back=”BICYCLE CRUNCH” block_desc_back=”Skill level: Beginner
Type: Bodyweight
Equipment: No Equipment
Body parts: Abs, Obliques

The bicycle crunch is a dynamic exercise that strengthens the core, lower abdominals, and lower back. The movement also improves stability, balance and coordination.”][/vc_column_inner][vc_column_inner width=”1/3″][icon_counter icon_type=”custom” icon=”Defaults-smile” img_width=”160″ icon_size=”32″ icon_color=”#333333″ icon_style=”none” icon_color_bg=”#ffffff” icon_color_border=”#333333″ icon_border_size=”1″ icon_border_radius=”500″ icon_border_spacing=”50″ flip_box_style=”simple” border_size=”0″ box_border_style=”none” box_border_size=”2″ box_border_color=”#a4a4a4″ box_border_color_back=”#a4a4a4″ block_title_front=”WORKOUT ROUTINES” text_color=”#333333″ bg_color=”rgba(255,255,255,0.7)” block_text_color=”#333333″ block_front_color=”#efefef” block_back_text_color=”#333333″ block_back_color=”#efefef” button_bg=”#333333″ button_txt=”#ffffff” flip_type=”horizontal_flip_left” height_type=”ifb-jq-height” box_height=”300″ border_color=”#a4a4a4″ icon_img=”2265″ block_desc_front=”Tuesday” block_title_back=”SITUP” block_desc_back=”Skill level: Beginner
Type: Strength Training
Equipment: No Equipment
Body parts: Abs, Obliques, Back

The sit-up is a basic bodyweight exercise that strengthens the entire core region, more specifically the lower abdominals. The exercise also improves lower back strength.”][/vc_column_inner][vc_column_inner width=”1/3″][icon_counter icon_type=”custom” icon=”Defaults-smile” img_width=”160″ icon_size=”32″ icon_color=”#333333″ icon_style=”none” icon_color_bg=”#ffffff” icon_color_border=”#333333″ icon_border_size=”1″ icon_border_radius=”500″ icon_border_spacing=”50″ flip_box_style=”simple” border_size=”0″ box_border_style=”none” box_border_size=”2″ box_border_color=”#a4a4a4″ box_border_color_back=”#a4a4a4″ block_title_front=”WORKOUT ROUTINES” text_color=”#333333″ bg_color=”rgba(255,255,255,0.7)” block_text_color=”#333333″ block_front_color=”#efefef” block_back_text_color=”#333333″ block_back_color=”#efefef” button_bg=”#333333″ button_txt=”#ffffff” flip_type=”horizontal_flip_left” height_type=”ifb-jq-height” box_height=”300″ border_color=”#a4a4a4″ icon_img=”2263″ block_desc_front=”Friday” block_title_back=”GENERAL PUSHUP” block_desc_back=”Skill level: Beginner
Type: Strength Training
Equipment: No Equipment
Body parts: Delts, Pecs, Triceps

In order to prevent shoulder injury, correct form requires you to keep the crooks of your elbows pointing forward and preventing your elbows from flaring out to the sides.”][/vc_column_inner][/vc_row_inner][ultimate_spacer height=”150″ height_on_tabs=”100″ height_on_mob=”50″][/vc_column][/vc_row]