NOTES ABOUT THESE EXERCISES- IMPORTANT!!!!



NOTES ABOUT THESE EXERCISES- IMPORTANT!!!!When you first start out doing these exercises, you should only go through the exercises listed once, so you can measure the level you are at! If you don’t feel like you’re working hard enough, feel free to repeat the listed exercise sets once or twice to gauge your level! If you are breathing hard and you feel like you can’t even move any more, that’s usually a good sign! Doesn’t matter if you got through the sets once or three times, this is ultimately the desired result! It’s generally a sign that your body is being pushed harder and is improving!As your body gets more used to exercise, you can start repeating the sets of exercise 2, 3, even 4 times. For most people, repeating two, maybe three times is a good amount to build up to for most exercise sets, unless otherwise noted! Some diehards try to do exercise sets 5 times; however, this is for individuals who have worked up to this amount of exercise over an extended period of time! I have a harder time doing this, and I’ve been an exercise trainer/avid exerciser for 20+ years! Kudos to those who feel they can do it; just don’t hurt yourself! Note how none of these exercises are timed. Exercising is not a race, and everyone works out at different paces and levels! A particular workout could take you 6 or 7 minutes; it could take you 15 minutes, either way you’re better off than those who are doing nothing! JUST MAKE SURE TO TAKE SMALL 10-15 SECOND BREAKS BETWEEN DIFFERENT TYPES OF EXERCISES IF NEEDS BE, ESPECIALLY WHEN STARTING OUT. Use these breaks to take some deep breaths. Get a swig of water. However, don’t wait too long or the burn will wear off and the exercising won’t do you as much good! Most of the beginner individuals in my aerobics classes are able to complete an exercise set one time in 8-10 minutes, so as you begin to increase the amount of repetition, your workout will probably end up being between 20-30 minutes long! Gradually build up your amount of repetition to prevent injury to the body! You should always try a little harder to be a little better; however, not at the expense of injuring your body! If you feel faint, ill or if you are experiencing an unusual amount of paint, STOP IMMEDIATELY. Only start increasing amounts when you feel the previous amount you were doing is starting to feel “too easy.” For example, don’t try to do an exercise set three times if you can barely survive going through it two times! I’m sure calling exercise “easy” sounds crazy right now, but I assure you that as you are diligent in your exercising that you will really reach the point where going through an exercise set only once won’t do much for you! The amount of time it takes to build up varies from individual to individual, so it is really your call! Also, try to rotate through these exercises to contrast what you’re working on! It may seem like they are the same, but they’re actually pretty different! TRUST ME!!!I found this diagram on the internet of how the various exercises on the following pages are supposed to look, just for good measure! The 7-Minute HIIT Workout isn’t one of the workouts I planned out, but if you want to do it, go for itUltimate Beginner/Time Saving ExercisesYou know when you’re extremely short on time and when you’re not… Be honest with yourself! You won’t get results taking the easy way out every single day!#130 jumping jacks20 push ups20 lunges (10 each leg)5 push ups1 minute run in place1 minute butt kicks (same as running in place, but instead almost kicking yourself in the butt with your feet)30 second plank#240 jumping jacks30 crunches20 squats10 push-upsThis is an extremely good chart for quick little work outs too! Just pick a day (besides Sunday, haha!) and GO FOR IT!If you have more time!#1 10 jumping jacks10 push ups20 high knees20 crunches30 squats20 jumping jacks20 crunches20 high knees (each leg counts as one!)10 push ups#210 burpees20 push ups30 crunches40 squats50 second plank#320 jumping jacks20 lunges (ten each leg)15 push ups10 squats30 second plank10 crunches20 jumping jacks#4 COUNTDOWN WORKOUT 10 jumping jacks10 push ups 10 squats10 crunches9 jumping jacks9 push ups9 squats9 crunches8 jumping jacks8 push ups8 squats8 crunchesSO ON AND SO FORTH UNTIL YOU REACH ONE OF EACH!#560 jumping jacks50 second plank40 lunges (twenty each leg)30 crunches20 squats10 push-ups#6 10 push ups20 squats30 crunches40 jumping jacks50 second plank60 lunges (30 each leg)#7 60 high knees (each leg counts as one!)50 lunges (twenty five each leg) 40 jumping jacks30 crunches20 squats 10 jumping jacks#810 jumping jacks15 crunches20 push ups25 crunches30 second plank25 jumping jacks20 lunges (ten each leg)15 crunches10 squats#9 54321 Workout50 jumping jacks40 pushups 40 lunges (twenty each leg)30 crunches20 jumping jacks10 squats#1015 squats5 push-ups50 high knees (each leg counts as one)7 burpees10 lunges (5 each leg)7 squats5 push-ups10 lunges5 push-ups7 squats15 squats5 push ups50 high knees (each leg counts as one)#1115 push ups20 crunches25 squats40 lunges (20 each leg)80 jumping jacks 60 second wall sit#1230 jumping jacks5 push ups50 high knees (each leg counts as one)7 burpees10 crunches7 squats5 pushups10 crunches5 pushups7 squats30 jumping jacks5 push ups ................
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