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"GET FIT ALL OVER"

"GET FIT ALL OVER"

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Here is a simple total body workout geared towards women (especially moms) that can easily be done at home. [Read more]
Here is a simple total body workout geared towards women (especially moms) that can easily be done at home. [Read more]

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02/10/2015

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26
WWW.MAXMUSCLE.COM
 
ı
MAY 2008
 
Keep
Active
I
 you’re always on the go andcan’t seem to nd time to tin some exercise, then thisworkout is or you. It is short,sweet and comprehensive. And,you don’t have to go to the gymto do it. All you need is a mat anda workout band set. So, what areyou waiting or?In this workout, elements ofexibility, corrective posturalexercises, and eminine strengthwill be addressed. I say emininestrength because most emaleshave the misperception thatstrength training will make thembig and bulky and thereore noteminine or sexy. Working outis supposed to enhance everyelement you are as a person,especially as a woman.For the rst round o exercises,keep rest time to 30 secondsbetween each set. For the bandexercises, rest or 1 minutebetween each exercise.
Get Fit
 All Over
Here is a simple total body workout geared towardswomen (especially moms)that can easily be doneat home.
By Nathan Thomas, Performance SpecialistPhotos by Ralph DeHaan
 
 N E W
 C O N V E N I E N T  CA P S U L E S!
 Available at your local Max Muscle store.Call (888) MAX-MUSCLE (629-6872)or visit www.maxmuscle.comfor a store near you.
† These statements have not been evaluated by the Food & Drug Administration.This product is not intended to diagnose, treat, cure or prevent any disease.
MAX MUSCLE’S LAW #3
THE LAW OF RECOVERY
GLUTA-MATRIX CAPSULES
Contains scientifically advanced blendof four forms of glutamine developedwith Gluta-Quad
TM
Technology
Supports Growth Hormone, immunefunction and muscle recovery
Comes in convenient and easy-to-swallow capsules excellent for rapidpost-workout recovery
pH balanced formula supports optimalabsorption
 ADVANCED GLUTAMINE COMPLEX 
QUADRUPLE GLUTAMINE FORMULA FOR MUSCLE REPAIR ANDRECOVERY NOW AVAILABLE IN EASY-TO-SWALLOW CAPSULES
!†
       2       4       3       3       2 .       3       4
 Ae
33
 
 Alsoin 2 delicious po wders:E xtreme  Vanilla & E x tremeGrape!
 
28
WWW.MAXMUSCLE.COM
 
ı
MAY 2008
 
Keep
Active
Isometric Bridge
(a.k.a. Prone Cobra):Position your body in a push-up position, but insteado being on your hands, rest on your elbows andkeep the body nice and at rom the head to yourtoes. Make sure your abdominal region is tight aswell as your glutes. Depending on your perormancelevel hold this or 15 seconds to 1 minute. Do thisfve times. This is a great exercise because it reallyheats up the core.
Side Extension:
There are a number oprogressions that can be done or this exercise.The two most basic include starting on one sidewith knees bent or body totally straight. During thisexercise you are really working the obliques. Tostart the exercise, position yoursel on one side andhave your resting elbow at a 90-degree position andthe opposite arm straight in the air. Lit your hips upsqueezing your obliques at the top o the movementand then lower back down and repeat. Sets will varybetween 8-15 repetitions and between 2-5 sets. Forbeginners, start out with 2 sets o 8 and progressrom there.
The Cobra:
This is a very simple exercise butis very eective in correcting the posture in the upperback, shoulders, rear deltoids and neck. Start witharms out to the sides, not in a “T” position but lower.Keeping the arms straight, pull them back squeezingthe shoulder blades together and pretend like there isa fnger in the upper portion o your back. Then returnto the starting position and begin again. Perorm 3sets o 20.
Standing Gluteus Squeezes:
 (not pictured) This is a wonderul bodyweightexercise to tighten and build strength in the glutesarea and lower back. This area is oten overlooked,but is a oundational area or overall strength andphysique development. Even though this exercisemay seem simple, it is very eective. Stand upright,squeeze your glutes tight and release. Perorm 4sets o 20.
Exercises to CorrectPosture and BuildCore Strength
 
Isometric BridgeSide ExtensionThe Cobra

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