DAY 1. CHEST. AND RESISTANCE BAND WORKOUT ROUTINES. ADVANCED #1 CHEST PRESS STANDING SINGLE ARM FLY LYING CABLE PULLOVERS 3 10-12 RESISTANCE BAND + STRONG CORE MUSCLES & STABLE FIRM FEET PLACEMENT 3 10-12 RESISTANCE BANDS STRONG CORE MUSCLES & STABLE FIRM FEET PLACEMENT. NO ELBOW MOVEMENT 3 10-12 RESISTANCE BANDS LAY ON FLOOR, HIPS & KNEES BENT. ELBOWS SLIGHTLY BENT, BUT NO MOVEMENT BACK. (UPPER) BENT OVER RAISES 3 10-12 RESISTANCE BANDS STRONG RIDGID CORE, STABLE SHOULDER WIDTH FEET PLACEMENT. SLIGHTLY BENT KNEES SINGLE ARM FLY 3 10-12 RESISTANCE BAND STRONG CORE, FIRM STANCE & NO ELBOW MOVEMENT (NO BENDING)
ADVANCED WORKOUT #1, DAY 1 CONTINUED. PAGE 2 LEGS (LOWER). SINGLE LEG STANDING CALF RAISES 3 15-25 BODY WEIGHT STRONG CORE, WEIGHT ON ONE FOOT & STABLE POSITION THROUGHOUT THE MOVEMENT ABDOMINALS. CRUNCHES + TWIST TO KNEE 3-4 10-15 BODY WEIGHT HIPS & FEET ON FLOOR, LIFTING ALTERNATE SHOULDER TO OPPOSITE KNEE PLANKS 1-2 HOLD BODY WEIGHT HOLD STRAIGHT POSITION FOR 60 90 SECONDS CONCENTRATE ON THE MOVEMENTS AND FEEL YOUR MUSCLES WORKING. DON T RUSH AS QUALITY IS THE KEY. CONTINUE TOMORROW WITH DAY 2.
ADVANCED WORKOUT #1, DAY 2. PAGE 1 BACK (LOWER). HYPER EXTENSIONS 3 10-12 BODY WEIGHT LOCK BALL INTO HIPS & THIGHS, ENSURE POSITION IS STABLE GOOD MORNINGS 3 10-12 RESISTANCE BANDS FEET SHOULDER WIDTH APART. STRONG RIDGID CORE & BENDING AT THE HIPS LEGS (UPPER, QUADRICEPS). SINGLE LEG SQUAT WITH 3 10-12 BODY WEIGHT REQUIRES BALANCE AND STABILITY. ENSURE POSITION IS CORRECT BEFORE COMMENCING LUNGES 3 10-12 BODY WEIGHT + RESISTANCE BANDS CORRECT STANCE, DO NOT BEND KNEES PAST 90 DEGREES & LOOKING FORWARD WITH STRONG CORE
ADVANCED WORKOUT #1, DAY 2 CONTINUED. PAGE 2 LEGS (LOWER, HAMSTRINGS). EXERCISE SETS REPS RESISTANCE WORKOUT TIP LYING LEG CURLS 3 10-12 RESISTANCE BANDS HIPS FIRMLY ON FLOOR & BRING HEELS TOWARDS BUTTOCKS LEG CURLS 3 10-12 BODY WEIGHT + FIRM POSITION WITH HEELS ON BALL. CONCENTRATE ON STABILITY REPS RESISTANCE WORKOUT TIP FOREARMS. EXERCISE SEATED WRIST CURL SETS 3 10-15 RESISTANCE BANDS CONCENTRATE ON ISOLATING THE FOREARM MUSCLES CONTINUE WITH DAY2 Copyright 2009, balls-and-bands-workouts.com
ADVANCED WORKOUT #1, DAY 2 CONTINUED. PAGE 3 ABDOMINALS. PLANKS 1-2 HOLD BODY WEIGHT CONCENTRATE ON HOLDING A STRAIGHT FIRM POSTURE FOR 60 90 SECONDS CONCENTRATE ON YOUR MOVEMENTS & FEEL YOUR MUSCLES WORKING. CONTINUALLY THINK ABOUT YOUR POSTURE. REMEMBER TO BELIEVE IN YOURSELF AND KEEP STRIVING. CONTINUE TOMORROW WITH DAY 3.
ADVANCED WORKOUT #1, DAY 3. PAGE 1 SHOULDERS. SHOULDER FRONT RAISES SHOULDER SIDE LATERAL RAISE 3 10-12 RESISTANCE BANDS STRONG CORE, ELBOWS SLIGHTLY BENT WITH NO MOVEMENT 3 10-12 RESISTANCE BANDS STRONG CORE & FEEY SHOULDER WIDTH APART. ELBOWS SLIGHTLY BENT WITH NO MOVEMENT BICEPS. SINGLE ARM BICEP CURLS PREACHER CURLS ON 3 10-12 RESISTANCE BANDS USE A SINGLE BAND PER ARM (DOUBLE THE LOAD) CORRECT STANCE & FIRM CORE 3 10-12 RESISTANCE BANDS USE A SINGLE BAND PER ARM (DOUBLE THE LOAD) BE STABLE & CONCENTRATE ON ELBOW FLEXION
ADVANCED WORKOUT #1, DAY 3 CONTINUED. PAGE 2 TRICEPS. SINGLE ARM TRICEP EXTENSIONS CROSS BODY TRICEP EXTENSIONS TRICEP DIPS ON 3 10-12 RESISTANCE BANDS STRONG CORE, LOCK YOUR SHOULDER & CONCENTRATE ON ELBOW EXTENSION. 3 10-12 RESISTANCE BANDS SHOULDER WIDTH STANCE, FIRM CORE & LOCK SHOULDER JOINT. ONLY MOVEMENT IS ELBOW EXTENSION 3 10-12 BODY WEIGHT ENSURE STABLE POSITION, KEEP HIPS STILL & CONCENTRATE ON ELBOWS & SHOULDERS LEGS (LOWER). SINGLE LEG STANDING CALF RAISES 3 15-20 BODY WEIGHT CONCENTRATE ON FULL R.O.M., STRAIGHTENING YOUR FOOT (FULL EXTENSION) BACK TO FULLY BENT (FLEXION), BE BALANCED
ADVANCED WORKOUT #1,DAY 3 CONTINUED. PAGE 3 ABDOMINALS. LEG TWISTS 3 10-15 BODY WEIGHT KEEP SHOULDERS FIRMLY ON FLOOR, ROLLING YOUR HIPS. CONTROL IS THE KEY PLANK 3 HOLD BODY WEIGHT HOLD RIDGID POSITION FOR 60 90 SECONDS AFTER COMPLETING DAYS 1 THROUGH 3, HAVE A COMPLETE DAY OF REST (DAY 4) & THEN REPEAT. REMEMBER TO ALWAYS WORKOUT SAFELY AND CHECK YOUR EQUIPMENT BEFORE USE. ENSURE A STRONG FIRM POSTURE THROUGHOUT YOUR MOVEMENTS, AND MOST OF ALL PROVE TO YOURSELF, THAT YOU CAN DO IT COPYRIGHT 2009, balls-and-bands-workouts.com