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NuBody X…Wednesday, June 26th. Total Body!

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be alone rather than bad company

This statement is true for a million interpersonal situations, kids and adults alike. 

But, for our purpose [a fitness & healthy lifestyle], here’s our interpretation…”Find friends that are like-minded.”  Healthy, positive, fitness motivated and active people.  Smoking, drinking, over-eating, inactive people will make for seriously bad company, especially if you want to stay on the healthy track.  You want the people in your life to inspire you and hold you accountable for a healthy lifestyle.  If your friends are in a rush to get to the local pub every evening, it will be difficult to get yourself to the gym.  If McDonald’s is their lunch of choice, eating right could become a challenge.  You see my point. 

Keep in mind, even the littlest of choices you make everyday play a huge roll in the direction of your life.  And each and every choice you make is substantially influenced by the people you keep company.   Choose good company.

On the other hand….” Be good company yourself!”  Those you choose to have around you, and more importantly, who choose to be around you, deserve the best from you.  Be the same positive role model you expect from others.   

Simply put…Be the kind of friend you’d want to have.  :)

From a more serious point, if there’s anyone, who you consider close in your life, that does not lift you up, inspire you, motivate you, support you and love you completely…release them.  Life’s too short to waste time with toxic people. 

Be well. :)

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PLEASE READ -
Your current level of conditioning will determine how intense and how long you can maintain each cardio and exercise workout. 

Cardio workouts – It is your goal to control your level of intensity so you get to and maintain your heart rate at a desired level.  You should never exceed the maximum rate.  

Resistance workouts – You do not want your heart rate to exceed your maximum rate at any time during your workout. 

We suggest wearing a heart rate monitor. It’s a great tool to maximize your workout efforts. Taking your pulse while running or exercising is not easy.

If you are new to exercise, it is strongly recommended that you consult your physician to get clearance and determine your ideal ‘target exercise heart rate’ and ‘maximum heart rate’. If you are experienced in exercise, this is something you likely already know. But if not, this HEART RATE CALCULATOR link will take you to a calculator.

***WHAT TO KNOW…
1. Your RESTING heart rate.
2. Your MAX heart rate.
3. Your TARGET exercise heart rate

!!!Remember, if at any time during your workout, you feel pain or dizziness you should stop immediately as seek medical attention!!!

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What equipment will you need today…Resistance Bands, Dumbbells, Bench, Pull Up Bar

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WARM UP.  Spend 5-10 minutes getting your heart pumping and get a light sweat going.  Remember, just warm up, don’t over do it.  Jumping Jacks, Jump Rope, Short Brisk Walk, or anything type of moving around that get’s you warm will do the job.

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THE WORKOUT…

Get detailed workout instructions CLICK HERE

-Large Muscle Group—ALL-

  • Complete all sets for exercise #1 before moving to #2 and so on.
  • Complete repetitions for 60 seconds.  Rest as needed and continue.
  • Rest time between sets should be 90 seconds.  For a bigger calorie burn, cut rest time to 30 seconds.
  • Beginners complete 1-2 set
  • Intermediate & Advanced complete 3-5 sets

1. BULGARIAN SPLIT SQUAT, set for each leg.

SPLIT SQUAT / BULGARIAN SQUAT - Use a bench, chair or any sturdy object to elevate your rear foot.  Place your rear legs toe on the object and step forward with your other leg.  You'll want to be able to bend/squat on your front leg and have your knee end over top of your toe.  Beyond and this puts too much shearing pressure on your knee.  EASY TIP: Don't elevate rear foot, keep rear toe on ground.  ADD DIFFICULTY: Hold on to dumbbells or use your bands.

SPLIT SQUAT / BULGARIAN SQUAT – Use a bench, chair or any sturdy object to elevate your rear foot. Place your rear legs toe on the object and step forward with your other leg. You’ll want to be able to bend/squat on your front leg and have your knee end over top of your toe. Beyond and this puts too much shearing pressure on your knee. EASY TIP: Don’t elevate rear foot, keep rear toe on ground. ADD DIFFICULTY: Hold on to dumbbells or use your bands.

2. NARROW GRIP PULL UP,

Pull Up Underhand Grip

Pull Up Underhand Grip

3. DECLINE PUSH UP,

Elevate your feet on an exercise ball, chair, bench or a partner.  Keep a straight body heel to shoulder and lower your chest to the floor , pause briefly and return back up to start position.

Elevate your feet on an exercise ball, chair, bench or a partner. Keep a straight body heel to shoulder and lower your chest to the floor , pause briefly and return back up to start position.

4. OVERHEAD PRESS,

Overhead Press

OVERHEAD PRESS – Anchor your bands at the floor. Get a strong base, with your hands outside your shoulders and press them straight over head. Lean forward slightly for this movement to put your body in line with the bands.

5. HAMMER CURLS,

HAMMER CURL - Hold dumbbell in each hand.  Curl both dumbbells up to your shoulders, keep your palms facing each other [DO NOT twist palm upward].  As your biceps fatigue, begin alternating arm curls.

HAMMER CURL – Hold dumbbell in each hand. Curl both dumbbells up to your shoulders, keep your palms facing each other [DO NOT twist palm upward]. As your biceps fatigue, begin alternating arm curls.

6. SIDE PLANK w/KNEE TUCKS,  set for each side.
From low side plank, pull knee to your chest, hold for 2-3 count and return back to start postion.  Repeat.

From low side plank, pull knee to your chest, hold for 2-3 count and return back to start position. Repeat.

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Super job!!!  Hydrate and Stretch

See you tomorrow ;)



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