No Weights To Lose Weight Workout

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Dorothy George
5 years ago
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1 No Weights To Lose Weight Workout This is a high intensity interval training (HIIT) workout. This type of workout is shown to be one of the most effective for burning fat, as well as building endurance and strength. You will be switching from a fast-paced exercise to a low-paced exercise. Each exercise should be done for seconds. Wear a watch or use a timer to keep track. The low-paced exercise offers you a chance to catch your breath and bring your heart rate down before the next fast-paced/high intensity portion. I designed this routine to engage all your muscles The moves are for beginners but you can make adjustments to increase the difficulty as you get stronger. You ll likely feel wobbly and unable to hold the movement or position at first. It will take 2-4 weeks for your joints, ligaments, muscles, lungs and brain to all get on board. Complete all the exercises to the best of your ability. After completing the workout, which should take about 10 minutes, do it all over again. Up to two more times. After watching the video and reviewing the included examples, you may find it easier to just print off this chart to use as a reminder of which exercise to do next. High Intensity Low Intensity 1.Run in Place 2. Plank 3. Mountain Climber 4. Airplane Propeller 5.Jump Squats 7.Knee Ups 9.Jumping Jacks 11.Reverse Lunge 6. Reverse Plank 8. Push Ups 10. Superwoman 12. Reverse Wall Leans 2016 Diets Bite LLC 1

1.Running in Place Major Muscle Areas: quads, hamstrings, shins, glutes Helper Muscles: inner and outer thighs Tip: Imagine a bear is chasing you! Remember to breathe! 2.

Keep your heels pointed out. If you re feeling it more in your hips and thighs rather than abs, then try tucking your buttock in more and point your heels out more.

2 1.Running in Place Major Muscle Areas: quads, hamstrings, shins, glutes Helper Muscles: inner and outer thighs Tip: Imagine a bear is chasing you! Remember to breathe! 2. Plank Major Muscles: abdominals Helper Muscles: upper & lower back, obliques, quads, hamstrings, glutes Tip: Imagine a straight line connecting your head, back, butt, legs and heels. Keep your heels pointed out. If you re feeling it more in your hips and thighs rather than abs, then try tucking your buttock in more and point your heels out more. Adjust difficulty: Make it easier by doing on your knees. Make it harder by picking up one foot for a few seconds and switching. Make it even more difficult by coming up on your palms, one at a time, while holding the plank. Holding a plank is really hard! See if you can work up to 45 seconds, or longer! Breathe! 2016 Diets Bite LLC 2

Airplane Propeller Major Muscles: lower back, hamstrings, glutes Helper Muscles: abdominals, obliques, quads, inner and outer thighs

3 3. Mountain Climber Major Muscles: abdominals, quads, hamstrings, glutes Helper Muscles: triceps, lower back, obliques Tip: Tighten your abs for a stronger climb. 4. Airplane Propeller Major Muscles: lower back, hamstrings, glutes Helper Muscles: abdominals, obliques, quads, inner and outer thighs and calves Tip: Do this nice and slow. Concentrate on the front, grounded leg. Adjust Difficulty: Make it easier by putting your back toe on the floor for balance. Make it more difficult by closing your eyes Diets Bite LLC 3

4 5. Jump Squats Major Muscles: quads, hamstrings, calves, glutes Helper Muscles: lower back, abdominals, obliques, shins Breathe!!! 2016 Diets Bite LLC 4

Reverse Plank with modification: Adjust Difficulty: start with both feet planted, then bring one leg straight out like

5 6. Reverse Plank Major Muscles: lower back, glutes Helper Muscles: deltoid, abdominals, hamstrings, calves Hold your body off the floor. Only your forearms, elbows, hands and heels touch the ground. Reverse Plank with modification: Adjust Difficulty: start with both feet planted, then bring one leg straight out like pictured, then back down and switch legs. You may find this easier to hold than the regular reverse plank but will still be a challenge Diets Bite LLC 5

6 7. Knee Ups Muscles: quads, calves, glutes Helper muscles: abdominals, hamstrings, inner and outer thigh, shins Tip: Hold your hands out to just about belly button level. Hit your knees to your hands to make sure you re knees are coming up high enough Diets Bite LLC 6

7 8. Push Ups Major Muscle: pecs Helper Muscles: triceps, shoulder, abdominals Tip: Focus on form, not how many reps you can do. Adjust Difficulty: Do this on your knees to make it easier Diets Bite LLC 7

8 9. Jumping Jacks Major Muscles:quads, hamstrings, inner and outer thighs, calves Helper Muscles: traps, shoulders, glutes Tip: Breathe!!! 2016 Diets Bite LLC 8

Then release for a second and do it again.

9 10. Superwoman Major Muscles: lower back, glutes Helper Muscles: hamstrings Tip: Hold the position for just a second. Then release for a second and do it again. Variation of Superwoman: Prone Cobra: arms at side and body flexed Diets Bite LLC 9

Reverse Wall Leans Major Muscles: biceps, triceps, quads, hamstrings, abdominals, glutes Helper Muscles: lower back and upper back, obliques Tip:

10 11. Reverse Lunges Major Muscles: quads Helper Muscles: hamstrings, inner and outer thigh, calves, glutes Tip: Start with both feet together, hip distance apart. Step backwards with one leg and dip your back knee to the floor. Go as far as you can while still maintaining balance. 12. Reverse Wall Leans Major Muscles: biceps, triceps, quads, hamstrings, abdominals, glutes Helper Muscles: lower back and upper back, obliques Tip: Have feet about 1 2 feet away from the wall so that when you reach back your upper body must lean at an angle to touch the wall Diets Bite LLC 10

See below for your official SeaWheeze 2016 training program. Let the sweating begin

Agent, See below for your official SeaWheeze 06 training program. Let the sweating begin As a runner, strength training is key in helping prevent injuries, building muscle, and increasing your overall