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Workout #1 Exercise 1.- 50 Push-ups Exercise 2.- 40 Mountain Climbers Exercise 3.- 30 Blimpees Workout #2 Exercise 1.- 20 50 pound Dead Lifts Exercise 2.- 40 Box Jumps at least 1 1/2 foot high Exercise 3.- 35 each side (side) Lateral Lunges Workout #3 Exercise 1.- 20 yard sprint Exercise 2.- 20 each side, Side big Steps, fast Exercise 3.- Hold Isometric squatting position, with a 10 pound medicine ball between legs for 5 minutes. Workout #4 Exercise 1.- 20 Standing wide-grip straight bar curls, with 60 pounds Exercise 2.- 40 Decline (legs-up) Push-ups, followed by Isometric Exercise ball squeeze, with arms as straight as can. Exercise 3.- 40 regular Close grip push-ups Workout #5 Exercise 1.- 40 Medicine ball 12 pound, sit-up throw above head Exercise 2.- Side planks feet on ball, hold for 2-3 minutes Exercise 3.- Upside down push-ups Workout #6 Exercise 1.- 30 snatch and clean with 50 pounds Exercise 2.- 20 pull-ups Exercise 3.- 15 push-ups on dumbbells, and one arm row Workout #7 Exercise 1.- 20 Box Jumps (Without a pause at top or bottom) Exercise 2.- 15 Walking Lunges with weighted ball overhead. Exercise 3.- 3 sets Wall Squats, hold each for 2 minutes Have a good weekend! Back to Top |
Dietitian designed online nutrition fitness training program.
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Health and Fitness Code: Please consult your physician before performing any exercises. At any time during your workout, if you feel faint, dizzy, loss of breath, or extra tired: Stop Exercising Immediately! |
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