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NuBody X…Wednesday, July 10th. Back & Core Circuit

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Recently Discovered…Magic Workout Program!

Want to know an amazing trick that packs on muscle, shreds away fat and creates the perfect sexy body?

Want me to show you a little known technique, that’s so easy to follow and so powerful that it literally adds muscle 3x faster than any other program you’ve seen and shreds fat off your body quicker than a liposuction procedure…. AND keeps it off!? 

What if I said, YOU can get a super sexy, rock hard body by following a ridiculously short and easy workout [about 10 minutes a day]?  Would you want it?

If I told you, by following these powerful, yet short and simple exercises, in a precise order based on your body type, done at the right time considering your current conditioning and with the proper nutrients for your specific biology, you would experience results unlike anything you’ve ever seen!   And again, it’s unbelievably easy and all laid out for you!  Want to know how? 

Do you REALLY want the sexy, hard body you’ve always dreamed of…FAST & EASY?

YES???

How much do you think the unbelievable system I’ve described, that GUARANTEES amazing results, is worth? 

How about…$20?  $50?  $100?  $500?  MORE????? 

Scroll down to find out how you CAN have the sexy, trim, hard body you’ve always wanted!  And for the first 30 people it’s available at a super ridiculous low price!

Scroll Down…

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You can’t find this crazy simple workout anywhere but here…Keep Scrolling.

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GUARANTEED amazing fat loss and rock hard muscle in 10 minutes a day or less.  Keep Scrolling.

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SORRY :(     It’s not for sale.  Because it doesn’t exist!

Did I have you interested?  I’m sorry if I got your hopes up, but if you did want to know what the secret was, it proves how much we all want the SIMPLE weight loss fix.  And how easily some very unscrupulous people take advantage of this.

I can’t help but get a little upset, when I hear these silly & outrageous claims of secret formulas or exercises that deliver super special results.  They prey on the desperate and make the whole fitness industry look phony and crooked. 

I’m going to lay out the real MAGIC SYSTEM, simple and easy. 

TO LOOSE WEIGHT…

Eat fewer calories than you burn.  Calories in -vs- Calories out!  There are lots of FREE online calculators and exercise-diet trackers that will guide you.  Follow this one tip alone and you will lose weight.

PROOF: When I was in the Army, when out on missions we would carry minimal rations [food], usually just enough to not starve.  So in a matter of one to two weeks, all of us could lose as much as 10-20 pounds each.  All because we ate fewer calories than we burned.  Watch any reality survival show [Survivor, Naked & Afraid, etc.] and in the short time their out there with limited food, they lose a substantial amount of weight.   Calories in -vs- Calories out.   It is not healthy to drop that much weight that quickly, but it proves the point!

No secret formula.  No tricks or magic discoveries.  Calories In -vs- Calories Out!

TO ADD MUSCLE…

If you don’t want the skinny-fat look.  Meaning you want muscle tone as well as being thin…which I highly recommend.  Then add resistance training to you daily activity.  And 10 minutes is not going to produce quality results for most people.  It’s just not that easy!  Exercising a minimum of 30 minutes and up to 60 minutes daily is best.  You must also lift things that require your muscles to really work, pushing them to become very fatigued or near failure.  You should also have some system or logic to your workouts.  Which is why I believe everyone should follow a professionally designed program that schedules proper rest and recover time as well as gives balance and proper attention to all muscle groups. 

But unfortunately, there is no MAGIC EXERCISE, TIP OR TECHNIQUE that will deliver results better than… 

-Workout, with proper intensity, for 30 – 60 minutes a day to add lean muscle.  

-Less calories in & more calories out to reduce body fat!

So the next time you hear some spectacular claim about a special workout plan or a program that delivers unbelievable weight loss, that packs on the muscle and it’s so simple and easy…smile and walk away.  Because you already know the MAGIC FORMULA…

WORKOUT HARD & EAT RIGHT…DONE!

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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, Pull Up Bar and Dumbbells

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CARDIO WARM UP – If you have time you can do 10-15 minutes on your favorite cardio machine and then move to the body movement warm up.

***If you are short on time skip cardio warm up and go to the body movement warm up immediately.

BODY MOVEMENT WARM UP – Keep a moderate and steady pace through the warm up. Do not over exert yourself we are just warming up and loosening the muscles for the real workout to come.

Start your timer [recommend a talking timer] and switch movements at suggested time intervals.

  • 0 – 1:00 – Jumping Jacks
  • 1:01 – 1:30 – Trunk Rotations [full rotate left, then rotate full right alternating left and right.
  • 1:31 - 2:00 - 3 Pos. Squats; Do one rep feet together, then shoulder width, finally plie and start over.
  • 2:01 - 2:30 - High Knees jog in place.
  • 2:31 - 3:00 - Butt Kicks jog in place.
  • 3:01 - 3:30 - Spiderman Push Up.
  • 3:31 - 4:00 - Downward Dog to Cobra.
  • 4:01 - 4:30 - Alternating Lunge with over head arm stretch.
  • 4:31 - 5:00 - High Knees w/Arm Circles.

Keep your timer running and start the first exercise at the 6 minute mark. The first circuit is timed exactly with rest breaks included. If you need to take longer rest time, stick to the minute on each exercise for maximum repetitions, rest in the minute as needed, but start again quickly. For additional circuits stick to the 60 second sets and 30-60 second rest between sets.

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THE WORKOUT...

-Muscle Group---Back & Core -

  • Complete all exercises as a circuit. Do one set of exercise #1 then move to #2 and so on.
  • Each set is for 60 seconds and max reps, unless otherwise stated.
  • Beginners complete 1 set, should take less than 35 minutes.
  • Intermediate & Advanced complete 2-4 sets, should take slightly over 1 hour.
  • Keep rest time at 30-60 seconds between sets.

6:00 - 7:00 Pull Up, Wide Grip 

Pull Up Overhand Grip

Pull Up Overhand Grip

7:01 – 7:29 Rest/Hydrate

7:30 – 8:30 Standing Underhand Grip Row

STANDING UNDERHAND ROW - Anchor bands near head height.  Stand facing the anchor point.  Hold bands with palms facing up.  Pull bands to rib cage area.  Keep your chest high and a slight arch in your back.  Squeeze your shoulder blades together at the top of the movement. Hold for a 2-3 count and release.  Repeat

STANDING UNDERHAND ROW – Anchor bands near head height. Stand facing the anchor point. Hold bands with palms facing up. Pull bands to rib cage area. Keep your chest high and a slight arch in your back. Squeeze your shoulder blades together at the top of the movement. Hold for a 2-3 count and release. Repeat

8:31 -8:59 Rest/Hydrate

9:00 – 10:00 Stiff Arm Pull Downs

STIFF ARM PULL DOWNS - Anchor bands over head.  Stand facing the anchor point.  Extend arms to front and slightly over head.  Keeping arms straight pull bands down to your hips. Hold for a 2-3 count and release.  Repeat

STIFF ARM PULL DOWNS – Anchor bands over head. Stand facing the anchor point. Extend arms to front and slightly over head. Keeping arms straight pull bands down to your hips. Hold for a 2-3 count and release. Repeat

10:01 -10:29 Rest/Hydrate

10:30 – 11:30 Bow Pull, Left Side

11:31 – 11:59 Rest/Hydrate

12:00 – 13:00 Bow Pull, Right Side

BOW PULL - Anchor your bands at shoulder height.  Stand with shoulder facing anchor point.  Grab handle with opposite hand.  Extend your arm across your chest.  Pull handle across your chest squeezing your shoulder blade back at the top of the movement.

BOW PULL – Anchor your bands at shoulder height. Stand with shoulder facing anchor point. Grab handle with opposite hand. Extend your arm across your chest. Pull handle across your chest squeezing your shoulder blades at the top of the movement.

13:01 – 13:29 Rest/Hydrate

13:30 – 14:30 Ab Wheel or Walk Outs

AB WHEEL - From a standing [harder] or kneeling [easier] position, roll the wheel out to your front as far as you can.  Be sure to keep your core locked tight and don't allow your back to sway.  If you don't have an AB Wheel, simply walk your hands out to your front in the same fashion as the wheel would roll.

AB WHEEL – From a standing [harder] or kneeling [easier] position, roll the wheel out to your front as far as you can. Be sure to keep your core locked tight and don’t allow your back to sway. If you don’t have an AB Wheel, simply walk your hands out to your front in the same fashion as the wheel would roll.

14:31 – 14:59 Rest/Hydrate

15:00 – 16:00 High Plank w/Bird Dog

HIGH PLANK w/BIRD DOG - Start in the high plank position.  Raise one arm straight out to your front [overhead] and raise the opposite leg high off the floor simultaneously.  Then return both down and alternate arm and leg.  Repeat this movement alternating every repetition.

HIGH PLANK w/BIRD DOG – Start in the high plank position. Raise one arm straight out to your front [overhead] and raise the opposite leg high off the floor simultaneously. Then return both down and alternate arm and leg. Repeat this movement alternating every repetition.

16:01 – 16:29 Rest/Hydrate

16:30 – 17:30 Hip Lifts

HIP LIFTS - Lay on your back and lift your legs straight in the air.  Place your hands at your sides for support.  To execute the movement...Lift your hips off the floor as far as you can, pulling with your abdominals, and hold for a 1-2 count and lower them back to the floor.  Try not to just fall back to floor.  Lower your hips back down under control.

HIP LIFTS – Lay on your back and lift your legs straight in the air. Place your hands at your sides for support. To execute the movement…Lift your hips off the floor as far as you can, pulling with your abdominal, and hold for a 1-2 count and lower them back to the floor. Try not to just fall back to floor. Lower your hips back down under control.

17:31 – 17:59 Rest/Hydrate

18:00 - 19:00 Russian Twists

RUSSIAN TWIST - You can perform this movement on the floor or on a bench.  Bring your torso up about 45 degrees in a crunch position.  Hold this 45 degree's and twist your torso from side to side.  To add difficulty you can hold a dumbbell or weight.

RUSSIAN TWIST – You can perform this movement on the floor or on a bench. Bring your torso up about 45 degrees in a crunch position. Hold this 45 degree’s and twist your torso from side to side. To add difficulty you can hold a dumbbell or weight.

19:01 - 19:29 Rest/Hydrate

=REPEAT CIRCUIT ABOVE FOR THE REQUIRED SETS=

Super job!!! Hydrate and Stretch

See you tomorrow ;)



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