3/18/2020 Gmail - (no subject) https://mail.google.com/mail/u/0?ik=928888b050&view=pt&search=all&permthid=thread-a%3Ar6153942953159521098&simpl=msg-a%3Ar-560370543627313176 1/4 Today's workout consist of 3 "super sets." Each super set is 4 different exercises completed in a row 3 times. There should be no rest after the fourth exercise, go straight back to the first one. The "rest" for each muscle group is accomplished by moving on to working a different muscle group. Once you have completed the fourth exercise for the third time, take an extended break (3:00-4:00) and drink some water before moving to the next super set. Set 1: STEP 1 STEP 2 Wall Push Up REPS: 12 | SETS: 3 Setup Begin in a standing upright position with your arms straight and your hands resting on a wall at shoulder height. Movement Bend your elbows, leaning your body toward the wall, then push yourself back into the starting position and repeat. Tip Make sure to bend only at the elbows and keep the rest of your body straight during the exercise STEP 1 STEP 2 Supine Double Leg Lift REPS: 12 | SETS: 3 Setup Begin lying on your back with your knees bent and feet resting on the ground. Movement Raise both legs off the floor with your knees bent, then return to starting position and repeat. Tip Make sure to keep your trunk stiff and do not let your low back arch during the exercise. STEP 1 STEP 2 STEP 3 Forward Lunge with Rotation REPS: 12 | SETS: 3 Setup Begin in a standing upright position with your feet shoulder width apart and hands resting on your waist. Movement Step forward with one leg, lowering your body into a lunge position, and rotate your torso to the side, then carefully return to the starting position. Tip Make sure not to let your knees collapse inward during the exercise.
Today's workout consist of 3 "super sets." Each super set is 4 different exercises completed ina row 3 times. There should be no rest after the fourth exercise, go straight back to the firstone. The "rest" for each muscle group is accomplished by moving on to working a differentmuscle group. Once you have completed the fourth exercise for the third time, take anextended break (3:00-4:00) and drink some water before moving to the next super set.
Set 1:
STEP 1 STEP 2
Wall Push UpREPS: 12 | SETS: 3SetupBegin in a standing upright position with your arms straight and your hands resting on a wall atshoulder height.MovementBend your elbows, leaning your body toward the wall, then push yourself back into the startingposition and repeat.TipMake sure to bend only at the elbows and keep the rest of your body straight during the exercise
STEP 1 STEP 2
Supine Double Leg LiftREPS: 12 | SETS: 3SetupBegin lying on your back with your knees bent and feet resting on the ground.MovementRaise both legs off the floor with your knees bent, then return to starting position and repeat.TipMake sure to keep your trunk stiff and do not let your low back arch during the exercise.
STEP 1 STEP 2 STEP 3
Forward Lunge with RotationREPS: 12 | SETS: 3SetupBegin in a standing upright position with your feet shoulder width apart and hands resting on yourwaist.MovementStep forward with one leg, lowering your body into a lunge position, and rotate your torso to theside, then carefully return to the starting position.TipMake sure not to let your knees collapse inward during the exercise.
Curl Up with Arms CrossedREPS: 12 | SETS: 3SetupBegin lying on your back with your knees bent, feet resting on the floor, and your arms crossedover your chest.MovementSlowly curl your upper body towards your knees, keeping your arms crossed on your chest.Return to the starting position and repeat.TipMake sure your low back stays flat on the floor. Do not let your chin jut forward during theexercise.
Set 2
The next four exercises are apart of the second super set. They are generally shorter, quickermotions but, as a result, have 20 repetitions for each exercise.
STEP 1 STEP 2 STEP 3
Prone Alternating Arm and Leg LiftsREPS: 20 | SETS: 3SetupBegin lying on your front, with your arms and legs stretched straight.MovementKeeping your elbow and knee straight, raise one arm and your opposite leg at the same time, then lowerthem and repeat on with your other arm and leg.TipMake sure to keep your forehead in contact with the ground and do not let your back arch during theexercise.
STEP 1 STEP 2
Supine Leg Scissors AdvancedREPS: 20 | SETS: 3SetupBegin lying on your back with your legs bent, feet resting on the floor, and arms resting by yoursides.MovementTighten your abdominals and raise both legs straight upward. Slowly move your legs back andforth in a large scissoring motion.TipMake sure to keep your low back flat against the floor during the exercise.
SquatREPS: 20 | SETS: 3SetupBegin standing upright with your feet slightly wider than shoulder width apart.MovementBending at your knees and hips, squat down until your knees are close to a 90 degree angle, thenstraighten your legs and repeat.TipMake sure to keep your back straight and do not let your knees bend forward past your toes.
STEP 1 STEP 2
Oblique Bicycle CrunchREPS: 20 | SETS: 3SetupBegin lying on your back with your knees bent, feet resting on the floor, and your hands behindyour head.MovementLift your legs and your shoulders off of the floor and alternate straightening one leg and then theother while you also turn your upper body toward your knee that is bent.TipMake sure to keep your back flat against the floor during the exercise.
SET 3:
This is the final super set, going back to 12 repetitions for each exercise. STEP 1 STEP 2
Push Up Hold with Feet on WallREPS: 12 | SETS: 3SetupBegin on all fours facing away from a wall.MovementExtend your legs backward and place the bottoms of your feet on the wall into a plank positionand hold.TipMake sure to keep your abdominals tight and do not lock your elbows during the exercise.
STEP 1 STEP 2
Reverse CrunchREPS: 12 | SETS: 3SetupBegin lying on your back with your knees bent, feet resting on the floor, and your hands resting byyour sides.MovementRaise your legs straight upward and cross your ankles. Tighten your abdominals, then push yourfeet to the ceiling, lifting your lower back off the floor.TipMake sure to lift your legs straight upward, do not let them lower toward your head.
Reverse Lunge with RotationREPS: 12 | SETS: 3SetupBegin in a standing upright position holding your hands in front of your chest.MovementTake a long step backward into a lunge position with your knees bent at 90 degree angles, thenrotate your torso toward your forward leg. Rotate back, raise yourself into the starting position andrepeat.TipMake sure not to let either knee collapse inward or let your knees move forward past your toes.Keep your trunk steady during the exercise.
STEP 1 STEP 2
Sit Up with Arms CrossedREPS: 12 | SETS: 3SetupBegin lying on your back with your knees bent, feet flat on the floor, and your arms crossed in frontof your chest.MovementTighten your abdominals and curl your body off the floor until you are sitting upright. Then slowlylower yourself back down and repeat.TipMake sure to maintain a gentle chin tuck and keep your feet on the ground during the exercise.
