workout

Published on June 2016 | Categories: Types, Instruction manuals | Downloads: 91 | Comments: 0 | Views: 644
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Content

Monday
Exercise

Sets Reps

Exercise

Sets

Reps

Floor Crunch

3

20

Floor Crunch

3

20

Floor Reach

3

15

Sit Up

3

10-25

Advanced Hover

1

3 mins.

Dumbbell Lunge

3

6-12

Horizontal Leg Raise (floor)
Hover (AKA plank)

3

MAX time

Dumbbell Floor Press

Dumbbell Squat

3

6-12

Wide Grip Pull Up

Dumbbell Bench Press

3

6-12

Standing Hammer Curl

3

Lying Dumbbell Extension 3

6-12

Lying Floor Leg Raise

3

One Arm Dumbbell Row

3

15-20

3

6-12

Standing Dumbbell Curl

3

6-12

Two Arm Seated Dumbbell Extension

3

6-12

Wednesday
Exercise

Sets

Reps

Floor Reach

3

15

Abdominal Air Bike (see instructions)

3

15-20

Side Hover

3

45 seconds

Dumbbell Step Up

3

6-12

Dumbbell Stiff Leg Deadlift

3

6-12

Seated Dumbbell Press

3

6-12

Standing One Leg Dumbbell Calf Raise 3

10-20

Dumbbell Shrug

3

10-15

Dumbbell Side Bends

3

10-15
Notes

Friday

3
3

6-12

6-12
6-12

10-25

Floor crunch - Hands on the side of the head, keep the eyes
fixed at one point on the ceiling, then lifting the shoulders off
the floor but leaving the back on the floor, thereby crunching
the abdominals, breathe out on the way up, hold at the top
position for a count of 2. Hovers - hold for maximum time! 1
minute is the standard, those with a strong core may eb able
to do 2mins+.
Side hover - hold each side for a count of 45 seconds
Bicycle exercise:
Lie face up on the floor and lace your fingers behind your
head.
Bring the knees in towards the chest and lift the shoulder
blades off the ground without pulling on the neck.
Straight the left leg out to about a 45-degree angle while
simultaneously turning the upper body to the right, bringing
the left elbow towards the right knee.
Switch sides, bringing the right elbow towards the left knee.

Continue alternating sides in a 'pedaling' motion for 12-16
reps.
Floor crunch - Hands on the side of the head, keep the eyes
fixed at one point on the ceiling, then lifting the shoulders off
the floor but leaving the back on the floor, thereby crunching
the abdominals, breathe out on the way up, hold at the top
position for a count of 2
Advanced hover instructions:
Regular hover position for 1 min
Extend right leg out straight for 30 seconds
Extend left leg out straight for 30 seconds
Extend right arm out straight for 30 seconds
Extend left arm out straight for30 seconds
https://www.muscleandstrength.com/workouts/dumbbellonly-home-or-gym-fullbody-workout.html
https://www.muscleandstrength.com/workouts/27-homebased-ab-workout.html

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