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  • Third Workouts

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    Zaki Chucky
    48 views11 pages
    The document outlines a third workout consisting of: 1) jumping rope for 100 jumps repeated 5 times with rest periods of 30 seconds, 2) a warmup, 3) 7 abdominal and back exercises performed for varying repetitions and time periods over 3 sets with rest periods between, and 4) concluding with stretches held for 10 seconds each in 4 positions.

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    The document outlines a third workout consisting of: 1) jumping rope for 100 jumps repeated 5 times with rest periods of 30 seconds, 2) a warmup, 3) 7 abdominal and back exercises performed for varying repetitions and time periods over 3 sets with rest periods between, and 4) concluding with stretches held for 10 seconds each in 4 positions.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    48 views11 pages

    Third Workouts

    Uploaded by

    Zaki Chucky
    The document outlines a third workout consisting of: 1) jumping rope for 100 jumps repeated 5 times with rest periods of 30 seconds, 2) a warmup, 3) 7 abdominal and back exercises performed for varying repetitions and time periods over 3 sets with rest periods between, and 4) concluding with stretches held for 10 seconds each in 4 positions.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOC, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 11

    Third workouts

    1- jumping rope : (100 jump 5 times)

    2- chauffment : 1/

    2/

    3- abs & back workouts * exercice 1 : (15/20 - 3 times - rest 30 sec )

    *** after doing the 3 sets , do this for 10 sec

    * exercice 2 : (15/20 - 3 times - rest 30 sec )

    *** after doing the 3 sets , do this for 10 sec

    * exercice 3 : (45 sec/1min - 3 times - rest 45 sec )

    *** after doing the 3 sets , do this for 10 sec

    * exercice 4: (30 - 3 times - rest 45 sec )

    * exercice 5 : ( 45 sec / 1 min - 3 tims rest 45 sec )

    after doing this exercice 5 , do this for 10 sec for both sides

    * exercice 6 : (30/40 3 times -- 45 sec rest )

    A video to make the mouvment clear :


    http://www.youtube.com/watch?v=_CbDUTlil_A

    * exercice 7 : (hold 1 min - 3 times - 45 sec rest )

    ** stretching : (10 sec each) 1/

    2/

    3/

    4/

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