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HYPERLINK "" \t "_blank" S&C JANUARYWARM UP? HYPERLINK "" \t "_blank" . wide hands push ups 20 reps (if difficult, optional push ups on knees)? HYPERLINK "" \t "_blank" . superman 15 reps (if difficult, legs raise) STRETCH AFTER? HYPERLINK "" \t "_blank" . stomach crunches 22 reps? HYPERLINK "" \t "_blank" . dips 15 reps (if difficult, keep your legs bent)? HYPERLINK "" \t "_blank" . biceps curls with resistance band 15 reps? HYPERLINK "" \t "_blank" . side stomach crunches 20 reps (each side)? HYPERLINK "" \t "_blank" . mountain climbers 18 reps (each leg, not very fast)? HYPERLINK "" \t "_blank" . jump squat 12-14 reps? HYPERLINK "" \t "_blank" . legs raises 15 reps HYPERLINK "" \t "_blank" 5min stretching- 3 sets, rest between exercises 60s, rest between sets 3-4 minutesCORE STABILITY SESSION: JANUARY?- warm up HYPERLINK "" \t "_blank" ) plank 70s? HYPERLINK "" \t "_blank" ) bridge plank 12-14 reps (hold 2-3s)? HYPERLINK "" \t "_blank" ) side plank 45s (each side)? HYPERLINK "" \t "_blank" ) windsheld wiper 8 reps (each side)? HYPERLINK "" \t "_blank" ) push up plank 8 reps? HYPERLINK "" \t "_blank" 5 minutes stretching?- 2 sets, 90s rest between exercises, 3-4 minutes rest between sets??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 AFTER?- IF SOMEONE STRUGGLE WITH REPS YOU CAN ALWAYS SLIGHTLY REDUCE NUMBER OF REPS (IMPORTANT TO DON'T CHANGE BODY POSITION WHEN EXERCISING, BECAUSE YOU WANT 1or2 REPS MORE. QUALITY NOT QUANTITY)?- DRINK WATER DURING WORKOUT, REMEMBER ABOUT PRE AND POST WORKOUT SNACKS (if not sure what snacks are these google it)?ENJOY YOUR WORKOUT ................
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