Training for fitness

8/20/2019 Training for fitness

1/15

ABS WORKOUTWeighted Crunch

Lie down on your back on a bench and hold a dumbbell on top o your che!t"Rai!e your upper body until your !houlder blade! no longer touch the bench andlower your!el back down ater a !hort pau!e"

To a#oid pulling your neck with your hand!$ look !traight up in!tead o looking atyour knee!"Weighted Leg Rai!e

Lie down with your back on the bench$ hand!

gripping the !ide! o it and hold a dumbbell betweenyour eet"Rai!e your leg! up until they are perpendicular to the%oor and lower them back ater a !hort pau!e"

Try to keep your leg! e&tended by keeping your knee!at the !ame angle"'umbbell Side Bend

(old a dumbbell with one hand along the !ide o your body" Tilt your upper body to the !ide that hold! the dumbbell and bring it back atera !hort pau!e" Complete your !et and change !ide!"Be careul not to tilt your upper body too ar !ideway! where it may be di)cultto bring it back"


2/15

---------------------------CHEST WORKOUT---------------------------------------

Bench Press – flat

2----180-DEGREE TWST!G DU"BBE## BE!CH PRESS

*++++K,TTL,B,LL -L.,

/++++0achine 'ip


3/15

SHOU#DERS

E$ERCSE 1 O1,+AR0 S2', LAT,RALS

E$ERCSE 2 S,AT,' B,1T+O3,R R,AR ',LT RA2S,

E$ERCSE % S2', LAT,RAL RA2S,S

E$ERCSE & 'U0BB,LL S(OUL',R 4R,SS

E$ERCSE ' STA1'215 BARB,LL 4R,SS B,(21' 1,CK

B2C,4S,6,RC2S, 7"Bicept Rod,6,RC2S, 8 21CL21, (A00,R CURLS

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4/15

,6,RC2S, 8 21CL21, 211,R+B2C,4S CURL

,6,RC2S, / ,9 BAR CURL

,6,RC2S, : W2',+5R24 STA1'215 BARB,LL CURL

,6,RC2S, ; 9OTT0A1 CURL

Clo!e+5rip Standing Barbell Curl

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5/15

TRED-MILL

7"'ont .ou look at your eetLooking at your eet while walking on the treadmill can cau!e you to lo!e your balance$ !ay!Ol!on" which !tre!!e! your !pine$ hip!$ and knee!" 5a?e !traightahead and keep your !houlder! le#el and che!t open" .our hip!$ knee!$ and low+back willollow$ making a relati#ely !traight line rom the head to your eet"

8" 'ont !lap your eet downLanding %at+ooted can cau!e mu!cle !train" unle!! you!abotage re!ult! by hanging on$ !ay! 'r" (iggin!"


6/15

Two+Arm! Tricep! ,&ten!ion

One+Arm Tricep! ,&ten!ion

Seated Tricep! ,&ten!ion

Bent+O#er One+Arm Tricep! ,&ten!ion

Lying Tricep! ,&ten!ion

Tricep! Bench 4re!!


7/15


8/15

ABS

1: Russian TwistsLoaded Ru!!ian twi!t!$ perormed or 7D rep! per !ide" (old a weight with both arm! orre!i!tance" Twi!t your tor!o to the right !ide until your arm! are parallel with the %oor" 0o#e backto the !tarting po!ition and then mo#e to the oppo!ite !ide"

2: Kettlebell Windmills The kettlebell windmill i! a great compound e&erci!e with !ome much+needed rotation$ u!t likethe Ru!!ian twi!t" Clean+and+pre!! the kettlebell o#erhead while rotating your wri!t" Bend your hipto one !ide" Slowly lean until can touch the %oor with your ree hand" The kettlebell !hould be held

o#er your head at all time!" Re#er!e the motion and repeat"

3: Hanging Leg Raises The hanging leg rai!e i! another great ab e&erci!e" (anging rom a chin+up bar$ rai!e your leg!until your leg! and tor!o rom a D+degree angle" 2 u!ually do thi! e&erci!e with a little twi!t$rotating my leg! !ide to !ide" 0ore work$ greater reward"

7: Side JackkniesSide ackknie! will lea#e your mid!ection Gnamely$ your obliJue!H !liced and diced$ in a good way"Lying on your right !ide and keeping your let leg o#er your right one$ place your right hand in acomortable !pot and cla!p your let hand behind your head" Bring your tor!o and let leg towardeach other a! you pull with your obliJue!" SJuee?e or a moment and return to the !tartingpo!ition" 1ot tough enough Strap on !ome ankle weight!

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9/15

"

!: T"e #lank The plank help! de#elop o#erall core !trength and !tability" (old your!el up u!ing both elbow! inthe prone po!ition and hold the po!ition or a! long a! you po!!ibly can"

C(,ST4US(U4S 7D+7:4LA1K ;D !ec!B,1C( 4R,SS

0O3, 7 The Single+Arm Bench 4re!!

DUMBLE BENCH FLY


10/15

BACK WORKOUT

7M 'eadlit!

8M Bent O#er Barbell Row!

*M Bent+O#er One Arm 'umbbell Row!

/M T Bar Row!

NM 2ncline 'umbbell Row!


11/15

The V-Sit Abdominal Exercise

I e&erci!e! that burn !tomach at a!t

The vertical leg crunch is similar to a regular crunch. But it requires you to ee! your legs straight" #hichmaes the a$s #or har%er an% increases the #orout&s intensity.


12/15

DUMBBELL ROMANIAN DEADLIFT

Hold the dumbbells in front of your thighs with your palms facing you. Bend your hips and then your nees while maintaining

the natural arch in your lower bac. !ower your torso until you feel you"re about to lose the arch in your lower bac. #eep the

weights close to your body at all times.

2nd work outPlank for one minute and after that do it as mountain climber.

3RD

---DUMBBELL RUSSIAN TWIST

$rab a medicine ball% dumbbell% or weight plate and sit on the floor with your feet raised slightly abo&e the floor. Hold the

weight straight out in front of you and eep your bac straight 'your torso should be about () degrees from the floor*.

Explosi&ely twist your torso as far as you can to the right% and then the left.


13/15

4init

Like

4init

Like

Gym Workout Plan #2:Legs. Instead of high knees do 5' warm up on treadmill, and at the end replace the abs with

10' HIIT on stationary bike followed by 5' low intensity for cool down before stretching. my custom printable workout

by @WorkoutLabs #workoutlabs #customworkout

http://www.pinterest.com/pin/329536897708068607/http://www.pinterest.com/pin/329536897708068607/http://www.pinterest.com/pin/329536897708068607/http://www.pinterest.com/pin/329536897708068607/http://www.pinterest.com/pin/329536897708068607/http://www.pinterest.com/pin/329536897708068607/http://www.pinterest.com/pin/329536897708068607/


14/15


15/15

Training for fitness

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