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STRENGTH NO WEIGHTS – NovemberWarm up?- example of warm up? HYPERLINK "" \t "_blank" . wide hands push ups 10-12 reps (if difficult, optional push ups on knees)? HYPERLINK "" \t "_blank" . superman 10-12 reps (if difficult, legs raise) STRETCH AFTER? HYPERLINK "" \t "_blank" . stomach crunches 15-20 reps? HYPERLINK "" \t "_blank" . dips 8-10 reps (if difficult, keep your legs bent)? HYPERLINK "" \t "_blank" . biceps curls with resistance band 8-10 reps? HYPERLINK "" \t "_blank" . side stomach crunches 14-20 reps? HYPERLINK "" \t "_blank" . mountain climbers 10-12 reps (not very fast)? HYPERLINK "" \t "_blank" . jump squat 8-10 reps? HYPERLINK "" \t "_blank" . plank 20-30s? HYPERLINK "" \t "_blank" stretchingexample of stretching HYPERLINK "" \t "_blank" SETS, REST IN BETWEEN EXERCIES 60-90s, REST IN BETWEEN SETS 3-5min?DO THIS SESSION 2 TIMES A WEEK ON DAYS WHEN YOU DON'T PADDLE (example Monday/Wednesday, or Wednesday/Friday), IF BUSY WEEK WITH WATER SESSIONS I AM SURE YOU CAN DO IT IN THE MORNING BEFORE SCHOOL:)?? ? ??REMEMBER:?GOOD BODY POSITION WHEN EXERCISING (watch films with demo of exercise, or always you can ask coach if still unsure)WARM UP BEFORE, STRETCH AFTERIF SOMEONE STRUGGLE WITH REPS YOU CAN ALWAYS SLIGHTLY REDUCE NUMBER OF REPS (IMPORTANT TO NOT CHANGE BODY POSITION WHEN EXERCISING, BECAUSE YOU WANT 1or 2 REPS MORE. QUALITY NOT QUANTITY), IF SOMEONE FINDING IT EASY AND FEELING STRONG, CAN DO 3 SETS. BUT STILL KEEP TWO WORKOUTS A WEEKIT'S ONLY A START?- DRINK WATER DURING WORKOUT, REMEMBER ABOUT PRE AND POST WORKOUT SNACKS (if not sure what snacks are these, google it please)ENJOY YOUR WORKOUT ................
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