I have decided to format Jon Pop's 90 day beginner routine to give a more accurate indepth of what the beginners will be doing.
Warm Up = 8 - 10 minutes.
Helicopter shakes = 5 revs per sec @ 20 seconds.
Basic Lot Stretches = To the left @ 25 seconds hold with quick kegels.
Rotary Cranks = Anti-Clockwise @10 reps / Clockwise @ 10 reps.
Helicopter shakes = 5 revs per sec @ 20 seconds.
Basic Lot Stretches = To the right @ 25 seconds hold with quick Kegels.
Rotary Cranks = Anti-Clockwise @10 reps / Clockwise @ 10 reps.
Helicopter Shakes = 5 revs per sec @ 20 seconds.
Basic Lot Stretches = Straight Out @ 25 seconds hold with quick kegels.
Rotary Cranks = Anti-Clockwise @10 reps / Clockwise @ 10 reps.
Helicopter shakes = 5 revs per sec @ 20 seconds.
Basic Lot Stretches = Straight Up @ 25 seconds hold with quick kegels.
Rotary Cranks = Anti-Clockwise @10 reps / Clockwise @ 10 reps.
Helicopter shakes = 5 revs per sec @ 20 seconds.
Wet Jelqs = 50 reps @ 3 sets.
V Jelqs = 30 reps @ 3 sets.
Warm Down = 8 - 10 minutes
Kegels = 100 - 200 throughout the day.
5 on / 2 0ff.
Warm Up = 8 - 10 minutes.
Helicopter shakes = 5 revs per sec @ 20 seconds.
Basic Lot Stretches = To the left @ 25 seconds hold with quick kegels.
Rotary Cranks = Anti-Clockwise @10 reps / Clockwise @ 10 reps.
Helicopter shakes = 5 revs per sec @ 20 seconds.
Basic Lot Stretches = To the right @ 25 seconds hold with quick Kegels.
Rotary Cranks = Anti-Clockwise @10 reps / Clockwise @ 10 reps.
Helicopter Shakes = 5 revs per sec @ 20 seconds.
Basic Lot Stretches = Straight Out @ 25 seconds hold with quick kegels.
Rotary Cranks = Anti-Clockwise @10 reps / Clockwise @ 10 reps.
Helicopter shakes = 5 revs per sec @ 20 seconds.
Basic Lot Stretches = Straight Up @ 25 seconds hold with quick kegels.
Rotary Cranks = Anti-Clockwise @10 reps / Clockwise @ 10 reps.
Helicopter shakes = 5 revs per sec @ 20 seconds.
Wet Jelqs = 50 reps @ 3 sets.
V Jelqs = 30 reps @ 3 sets.
Warm Down = 8 - 10 minutes
Kegels = 100 - 200 throughout the day.
5 on / 2 0ff.