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ABDs

ABDs

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Published by Manu Gonzalo

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Published by: Manu Gonzalo on Jun 10, 2013
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02/04/2014

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DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYSconsult your physician before starting any exercise program.
 
1
Official MidwestFit Abs and Core Fat Burning Finishers
(15
 
Workout Finishers)
 
Program Goals:
5-10 
 
minute Abs/Core Workouts to add on at the end of all workouts.
 
 
Increase Core Strength and Endurance
 
Endurance and Isometric Training to Burn Fat and Reveal Abs
 
Burn Calories Quickly with Use of High Intensity Exercises to Elevate Heart Rate
 
Bust Through Plateau’s with Introduction of New Abs/Core Exercises and Training Styles
 
Prevent Injury in Lower Back/Hip Complexes
 
 
Increase strength of the major muscle groups and minor muscle stabilizers included in the hip(abductors/adductor), lower back, oblique, and abdominal complexes
 
Be sure to refer to the
 ALL PROGRAMS INFORMATION 
. You should always properly stretch/warm-upand that section contains details to help you.
 
 
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYSconsult your physician before starting any exercise program.
 
2
MidwestFit All Programs Information
Injury Prevention
 
Exercising Stabilizer Muscles –
Perform these 3-4 times per week
 
 
(Image Source:http://www.mensjournal.com/everything-you-know-about-fitness-is-a-lie/)
 
ALL DAYS COOL DOWN/STRETCHES
Walk – 5 Minutes – Stretch Every Major Muscle Group of Body
 
 
DISCLAIMER: We are simply giving our opinions about what has been a successful, proven training program for us as individuals. By taking our advice you are doing so at your own risk and any exercise should be catered to suit your own personal level of fitness. You should ALWAYSconsult your physician before starting any exercise program.
 
1
FINISHER 1
10’s!
 Perform 8-10 Sets (No rest between sets)
 
Exercise Reps Additional Info
Crunches w/ Legs Up
10 Use Weight (Holdbehind your head)
Crunches w/ Legs Up
10 Body Weight
Side Shoe Taps
10
Flutter Kicks
10 4-Count (1,2,3,4 =1)
Leg Lifts
10
Side Leg Lift
10 Right Side
Side Leg Lift
10 Left Side
Spider Plank
10
Straight Leg SpiderPlank
10
Splits
10
FINISHER 2
20’s!
 Perform 20 seconds of exercise followed by 10 seconds of rest for 8 sets per exercise
Exercise Sets Additional Info.
Flutter Kicks
 
8
Plank
 
8
Crunches w/ Legs Up
 
8
Leg Lifts
 
8

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