Check out the "Posterior Tilt" video before you perform flutter kicks or scissors! Be sure to rest 30 seconds between repetitions and 1 minutes between sets!
Posterior Tilt
1. Flutter kicks
3 x :30 (beginner)
3 x :45 (intermediate)
3 x :60 (advanced)
2. Scissors
3 x :30 (beginner)
3 x :45 (intermediate)
3 x :60 (advanced)
3. Russian Twists
*Remember a twist to BOTH the left and right side equals 1 rep!
3 x 15 (beginner)
3 x 20 (intermediate)
3 x 30 (advanced)
*Wanna kick it up a notch? Perform these while holding an 8-12 pound dumbbell or medicine ball.
4. Reverse Crunches
3 x 10 (beginner)
3 x 12 (intermediate)
3 x 15 (advanced)
Free workout regimen for those with limited gym equipment, and limited tolerance for health clubs.
Tuesday, September 21, 2010
Friday, September 3, 2010
Recess Renegade (Workout 2: Upper Body Blow Out)
This workout is designed to target the upper body. Since all of the exercises primarily target muscles within your upper body (pecs, triceps, biceps, back, shoulders,etc.) they don't get much of a chance to recover from the previous exercise. This is not for the weak of heart! This is for those who want a challenge!
Complete 10 sets of each exercise and you are finished!
-Complete the exercises in the order below.
-Perform one set of the first exercise, then the second and third etc.
-After fourth exercise return to top of list and perform the second set of all 4 exercises.
1) Burpees x 10 (with push up)
If you begin to fatigue and cannot perform push ups properly during the set, then eliminate it from the rest of the repetitions. Start the beginning of each set with push ups and discontinue once form is compromised.
3) Eccentric/Negative Pull Ups
VIDEOS:
Burpee With Push Up
Burpee Without Push Up
Push Up Instructions:
2) Mountain Climbers w/ twist x 10 (each side)
3) Eccentric/Negative Pull Ups x 5-10
*If you can't do a pull up check out the two videos below!
Jump Pull Up (Eccentric)
Assisted Eccentric (Negative)Pull Up
4) Forearm Plank
Complete 10 sets of each exercise and you are finished!
-Complete the exercises in the order below.
-Perform one set of the first exercise, then the second and third etc.
-After fourth exercise return to top of list and perform the second set of all 4 exercises.
1) Burpees x 10 (with push up)
- Beginners (no push up)
- Intermediate/Advanced (include push up)
If you begin to fatigue and cannot perform push ups properly during the set, then eliminate it from the rest of the repetitions. Start the beginning of each set with push ups and discontinue once form is compromised.
3) Eccentric/Negative Pull Ups
- men 5 - 10 reps
- women 3 - 5 reps
VIDEOS:
Burpee With Push Up
Burpee Without Push Up
Push Up Instructions:
2) Mountain Climbers w/ twist x 10 (each side)
3) Eccentric/Negative Pull Ups x 5-10
*If you can't do a pull up check out the two videos below!
Jump Pull Up (Eccentric)
Assisted Eccentric (Negative)Pull Up
4) Forearm Plank
Subscribe to:
Posts (Atom)