WARM UP STEP TOUCH F
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1 WARM UP STEP TOUCH For a full-body warm up, stand with your feet about shoulderwidth apart. Step to the right with your right foot, and bring your left foot to meet it. Then quickly step to your left with your left foot, and bring your right foot to meet it. Repeat this sequence, picking up the pace. Keep your movements fluid, rhythmic, and controlled. Continue this step-touch motion for a full minute. ARM RAISES To warm up your upper body, stand with your feet about shoulderwidth apart. Hold your arms out in front of your shoulders and bend your elbows so that your hands are just at head level. Push your arms straight upward, and back down to the starting position. Repeat this sequence, picking up the pace. Continue this motion for a full minute. JUMP ROPE You don t need an actual jump rope for this warmup; just pretend you have one. With your arms at your sides, rotate your wrists as if you were throwing the jump rope over your head. Jump over the imaginary rope with both feet simultaneously, using small jumping steps. When jumping, hold your body erect, and jump upward no more that an inch of the ground. Bend your knees just slightly upon impact. Continue this motion for a full minute. For a lower-impact version, keep your toes on the ground while raising your heels. SHOULDER ROLLS Stand with your feet a comfortable distance apart. Keep your arms at your sides. Roll your shoulders forward in a circle for 10 to 15 seconds. Then roll your shoulders backward in a circle for another 10 to 15 seconds. This is a good exercise to try throughout the day, particularly if you sit in front of a computer for hours at a time.
2 Routine #1 UPPER BODY SEATED SHOULDER PRESS 1/SKULLCRUSHER with Superset 2/ NARROW GRIP BENCH PRESS DUMBBELL LATERAL RAISES CABLE CHEST FLYES REAR DELT FLYS 1/WIDE GRIP LAT PULL DOWNS with super set 2/REVERSE GRIP Palms up Row ALTERNATING BICEP CURLS 1/BICYCLE CRUNCH super set 2/BASIC CRUNCH 3 X 25
3 ROUTINE #2 LOWER BODY LEG EXTENSIONS 3X 10 SPLIT LEG SQUAT WALKING DUMBELL LUNGES HACK SQUAT NARROW STANCE ROMAINIAN DEADLIFTS SUMO BARBELL SQUATS LEG CURLS WITH dumbbell EACH SIDE STANDING CALF RAISE EACH SIDE
4 ROUTINE #3 WHOLE BODY SQUAT WITH SHOULDER PRESS 2X 15 DUMBBELL LATERAL RAISES WITH ALTERNATING LUNGES ROMAIINIAN DEADLIFT WITH ROW GLUTE BRIDGE WITH CHEST PRESS BENCH DIPS WITH super set KNEE TUCKS TWENTY ONES 2 X 21 PUSH UPS 2 X 10 JUMP ROPE ( with or with out rope) 1 MIN
5 ROUTINE 1 -UPPER BODY SEATED DB SHOULDER PRESS SKULL CRUSHER with superset NARROW GRIP BENCH PRESS DB LATERAL RAISES CHEST FLYS REAR DELT FLYS WIDE GRIP LAT PULLDOWNS REVERSE-GRIP palms up row ALTERNATING DB CURLS BICYCLE CRUNCH BASIC CRUNCH CARDIO / TREADMILL, MIN ROUTINE 2 LOWER BODY LEG EXTENSIONS SPLIT LEG DB SQUAT WALKING DB LUNGES NARROW LEG PRESS ROMAINIAN DEADLIFTS SUMO DB SQUAT STANDING LEG CURLS STANDING CALF RAISES CARDIO/ ELLIPTICAL, MIN ROUTINE 3 FULL BODY EXERCISE SET # 1 SET # 2 SQUAT TO DB SHOULDER PRESS DB LATERAL RAISES WITH ALTERNATING LUNGES ROMAINIAN DEADLIFT WITH ROW GLUTE BRIDGE WITH CHEST PRESS BENCH DIPS WITH BENCH KNEE TUCKS TWENTY ONES / BB PUSH UPS JUMP ROPE 1 MIN CARDIO BIKE, MIN
6 ROUTINE 1 -CHEST,TRICEPS, CALVES BENCH PRESS INCLINE BENCH PRESS with superset INCLINE DB FLY CABLE CROSSOVER TRICEP PRESS DOWN LYING TRICEP EXTENSIONS CABLE OVERHEAD EXTENSION STANDING CALF RAISES SEATED CALF PRESS CARDIO / TREADMILL, MIN ROUTINE 2 BACK, BICEP & AB S DB BENT-OVER ROW WIDE GRIP LAT PULL DOWN STANDING PULL DOWNS BB CURLS DB INCLINE CURLS ONE ARM CABLE CURLS LEG RAISES WEIGHTED CRUNCH DB SIDE BEND CARDIO/ ELLIPTICAL, MIN ROUTINE 3 SHOULDERS, TRAPS & CALVES EXERCISE SET # 1 SET # 2 DB SHOULDER PRESS DB LATERAL RAISES ONE-ARM CABLE FRONT RAISE HIGH CABLE REAR DELT FLY DB SHRUGS SEATED CALF PRESS JUMP ROPE 1 MIN CARDIO BIKE, MIN
7 ROUTINE 4 LEGS AND AB S BB SQUAT (SMITH MACHINE) ONE-LEGGED SQUAT PRESS LEG EXTENSION ROMANIAN DEADLIFT LEG CURLS LEG RAISES WEIGHTED JACKNIFES BICYCLE CARDIO / TREADMILL, MIN ROUTINE 2 BACK, BICEP & AB S DB BENT-OVER ROW WIDE GRIP LAT PULL DOWN STANDING PULL DOWNS BB CURLS DB INCLINE CURLS ONE ARM CABLE CURLS LEG RAISES WEIGHTED CRUNCH DB SIDE BEND CARDIO/ ELLIPTICAL, MIN ROUTINE 3 SHOULDERS, TRAPS & CALVES EXERCISE SET # 1 SET # 2 DB SHOULDER PRESS DB LATERAL RAISES ONE-ARM CABLE FRONT RAISE HIGH CABLE REAR DELT FLY DB SHRUGS SEATED CALF PRESS JUMP ROPE 1 MIN CARDIO BIKE, MIN
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6 WEEK CHALLENGE AT HOME WORKOUT PLAN SUGGESTED EQUIPMENT: RESISTANCE BAND TABLE OF CONTENTS LEGS CHEST/SHLDR/TRICEP BACK/BICEPS ABS
6 WEEK CHALLENGE AT HOME WORKOUT PLAN SUGGESTED EQUIPMENT: RESISTANCE BAND PROPER PLANNING PREVENTS POOR PERFORMANCE THIS IS DESIGNED TO BE FOR MAKING UP WORKOUTS/TRAVELING/ OR FILLING YOUR IN BETWEEN
Broly. workout Routine. Bonus PDF File. By: Mike Romaine
Broly workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,
Glutes, Weeks 5-6. Exercise Reps Sets Intensity Rest. Single Leg TRX Squat 12 ea. 3 6/10 1 minute
Glutes, Weeks 5-6 Please watch the explanation videos I have provided for you to fully understand how to properly follow this workout routine. This workout program is done on the same days of each week
Strength Challenge Week #2
Strength Challenge Week # Day / PULL & BALANCE WORLDS GREATEST WARM UP SUMO SQUAT KNEE LIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate weight-
There are 4 different workouts which should all be completed within a week but the layout of them is your choice.
Hi there! Thank you for purchasing my bodyweight workout plan. This is a high intensity interval training workout which will help your build muscle, increase your endurance and burn fat in a very efficient
Workout Of The Week. Whole body exercise Duration ~20-25 minutes Frequency at most every other day
Workout Of The Week Warm up for a good 5 minutes with a cardio exercise whether it s running, jumping jacks, treadmill, body calisthenics etc. Each exercise repetition should proceed till temporary muscle
Exercise for Health Aging
Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different
-Do all work sets of each exercise with the same weight. You are not working up to a rep max on any of these exercises.
Salisbury University Baseball Players, The following is your summer strength and conditioning program. It is an 11 week program divided into four phases. The progression consists of 3 weeks of circuit
CHOOSE YOUR MOVEMENTS
CHOOSE YOUR MOVEMENTS In each phase of the OPT model stability, strength, and power you can build a workout easily by mixing and matching movements from each of the following categories: upper- and lowerbody
Training.
Workout Log Training Time Under Tension: Key to Growth First things first, leave your ego at this sentence and forget about it. I know you want to get big and put on as much muscle as fast as you can,
Day 1. Mobility: Warm Up Lats and Shoulders. Flexibility: Lower Back/IT Bands. 1. good Morning with Barbell (3 Sets 10 Reps)
Day 1 Mobility: Warm Up Lats and Shoulders. Flexibility: Lower Back/IT Bands. 1. good Morning with Barbell (3 Sets 10 Reps) 2. Overhead Barbell Press (3 Sets 10 Reps) 3. Back Squat (3 Sets 10 Reps) 4.