Name this workout

CC C C.
36 min · Abs, Back, Chest, Legs, Shoulders

Plank to Push-Up Knee Push-ups Single-Arm Wall Push Ups

0:30 1:00 1:00

3 sets 12 reps 4 sets 12 reps 4 sets 8 reps
rest rest rest

Supermans Bent Over Two-Armed Water Bottle Bent Over Water Bottle Flyes
Rows

0:30 0:30 0:45

3 sets 10 reps 3 sets 20 reps 4 sets 8 reps
rest rest rest

Inchworms Single-Arm Front Water Bottle Raises Standing Water Bottle Bicep Curls

3 sets 10 reps 0:45 4 sets 10 reps 0:30 4 sets 15 reps 0:30

rest rest rest

Training Page 1 of 2 Powered by WorkoutLabs Train

NAME THIS WORKOUT CC

Water Bottle Single-Arm Tricep Bicycles Double Side Jackknifes

Kickbacks/Kick Backs

0:30 0:45 0:30

4 sets 15 reps 2 sets 15 reps rest
2 sets 20 reps
rest rest

Crunches

3 sets 15 reps 0:30

rest

Training Page 2 of 2 Powered by WorkoutLabs Train

Plank to Push-Up / Pushups / Walking Plank Up-Downs

Primary muscle group(s):

Abs, Shoulders

Start in the plank position with your elbows shoulder-width apart.

Press yourself up from the floor one arm at a time into a push-up, maintaining your
body in a straight line.

Slowly return to the starting plank position the same way, one arm at a time.

Repeat the movement alternating sides.

Modified / Knee Push-ups / Pushups

Primary muscle group(s):

Chest

Secondary:
Abs, Shoulders, Triceps

Come to the ground on your knees. Tighten your core and maintain a flat back.

Position your hands on the ground in front of you, directly below your shoulders. Cross
your feet in the back.

Lower your chest towards the ground. Bend your elbows at a 60-degree angle until
your chest is just above the ground. You should feel a stretch across your chest. Hold
for a count of one.

Without locking your elbows, push yourself back to the starting position by
straightening your arms.

Training Powered by WorkoutLabs Train

Single-Arm Wall Push Ups / Push-Ups

Primary muscle group(s):

Chest

Secondary:
Triceps

Stand in front of a wall, extend your arms out to measure the correct distance. Brace
your core and place one hand against the wall.

Keeping a tight core, slowly lower your chest towards the wall.

Pause once your working arm forms a 90 degree angle. Contract the chest muscle and
push yourself back up to the starting position.

Repeat using the opposite arm.

Supermans / Extended Arms & Legs Lifts

Primary muscle group(s):

Lower Back

Secondary:
Abs

Lie face down on a mat, with your arms fully extended above your head and your legs
fully extended behind you.

Lift your chest, arms and legs off the floor by arching your back. Only the tops of your
quads and your lower abdomen should be in contact with the floor.

Hold for a count of 2 while squeezing your abdominals and obliques.

Return to the starting position for a count of one, then repeat.

This exercise can be done using one arm and it's opposite leg at a time. For example,
right arm and left leg raised while your left arm and right leg remain on the floor. This
method of execution allows you to use the free hand to push down on the floor to lift
your chest higher from the ground.

Training Powered by WorkoutLabs Train

Bent Over Two-Armed Water Bottle Rows

Primary muscle group(s):

Middle Back / Lats, Upper Back & Lower Traps

Secondary:
Biceps

Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with
an overhand grip. Bend slightly at the knees as you push your hips back. Keep your
chest and head up. Upper body should be almost parallel with the floor.

With your elbows at a 60-degree angle, bring the water bottles up. Pause when your
upper arm is parallel with the floor. Contract the muscle then slowly return the water
bottles to the starting point.

Bent Over Water Bottle Flyes

Primary muscle group(s):

Upper Back & Lower Traps

Secondary:
Shoulders

Begin by holding a pair of water bottles and standing with a braced core. Bend at the
knees slightly and lean forward from the hips. Maintain a flat back throughout.

Keeping your elbows slightly bent throughout the movement, lift the water bottles up
and out to the side. Be sure to focus the contraction in the back of the shoulders.

Pause at the top of the movement then slowly bring the water bottles to the starting
position.

Training Powered by WorkoutLabs Train

Inchworms / Walkouts

Primary muscle group(s):

Abs, Glutes & Hip Flexors, Lower Back

Secondary:
Biceps, Calves, Chest, Forearms, Shoulders

Stand tall with your legs extended straight.

Bend over from the hips and touch the floor with your palms flat on the floor.

Keep your legs straight as you walk your hands as far forward as you can. Don’t let your
hips sag.

Take small steps and walk your feet to your hands.

Continue for the desired amount of repetitions and then straighten up to the starting
position.

Single-Arm Front Water Bottle Raises

Primary muscle group(s):

Shoulders

Stand straight holding a water bottle in each hand with an overhand grip.

Hold the water bottles in front of your thighs with your palms of the facing your thighs.
Keep your arms fully extended. This is the start position.

Raise the left water bottle out and upwards, while keeping a slight bend in your elbow.
Your palms must always face down for this exercise.

Continue raising the water bottle until your arm is a little above parallel to the floor.
Exhale as you are raising the water bottle.

Pause for a count of one.

Inhale and slowly lower the water bottle to the start position.

As you lower the left water bottle, begin to lift the right water bottle, duplicating the
movement.

When both water bottles have been raised and lowered in a cycle, that is one repetition.

Repeat.

Training Powered by WorkoutLabs Train

Standing Water Bottle Bicep Curls

Primary muscle group(s):

Biceps

Secondary:
Forearms

Holding a water bottle in each hand, stand with your feet shoulder width apart.

Let your arms hang by your side with your palms facing in to the side of your body.

Keep your elbows close to your sides.

Curl the water bottles up towards your shoulders. Do not swing your hips to get the
weight moving.

Continue raising the water bottles until they are level with your shoulders with your
palms facing in. Your forearm should be in a vertical position.

Squeeze or flex your bicep and hold for a count of one.

Slowly lower the water bottles to the starting position.

Water Bottle Single-Arm Tricep Kickbacks/Kick Backs

Primary muscle group(s):

Triceps

Secondary:
Upper Back & Lower Traps

Holding a pair of water bottles with an overhand grip, stand tall with your chest up and
core braced. Bend at the hips while keeping your back completely flat.

Once your upper body is parallel with the floor, bring your upper arms to your sides.
Begin by pushing the water bottles back and behind you.

Pause at the top of the movement and feel the contraction in your triceps. Slowly lower
the water bottles and begin again.

Training Powered by WorkoutLabs Train

Bicycles / Elbow-to-Knee Crunches / Cross-body Crunches

Primary muscle group(s):

Abs, Obliques

Secondary:
Glutes & Hip Flexors, Quadriceps

Lie flat on an exercise mat on the floor keeping your lower back straight with no arching
of your spine and with your knees bent and feet flat on the floor.

Place your hands lightly on the sides of your head.

Curl your torso upwards so your shoulders are slightly raised off the floor..

Raise your knees until your thighs are at a right angle to the floor and your calves are
parallel to the floor. This is the start position.

Slowly move your legs in a pedaling action as if you are riding a bicycle.

As you do so, exhale and bring your opposing elbow close to each knee by crunching to
one side. Left elbow to right knee. Right elbow to left knee.

After each crunch, return to the start position inhaling as you do so.

Without pausing, repeat the movement to the other side.

Repeat without pausing for the desired number of repetitions to each side.

Do not use your hands to pull your head and neck up during this exercise. Doing so
may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect
form for each repetition.

Double Side Jackknifes

Primary muscle group(s):

Abs, Obliques

Secondary:
Glutes & Hip Flexors

Bring yourself to the ground and lie on your left side. Be sure to stack your feet.

Place your left hand on your side while raising your right arm above your head so that
the elbow is pointing towards the sky.

Focusing all of the tension and contraction in the obliques, bring your feet up while you
raise your upper body. Lead with the right elbow.

Hold the contraction and slowly return to the starting position. Do not allow your feet or
shoulder to touch the ground.

Repeat.

Training Powered by WorkoutLabs Train

 Crunches

Primary muscle group(s):

Abs

Lie flat on your back with your feet flat on the ground, with your knees bent at 90
degrees. Alternatively, you can place your feet up on a bench a few inches apart with
your toes turned inwards and touching.

Place your hands lightly on either side of your head.

Keep your elbows in so that they are parallel to your body.

Push your back down flat into the floor to isolate your abdominal muscles.

Gently curl your shoulders forward and up off the floor.

Continue to push down into the floor with your lower back.

Raise your shoulders about four to six inches only.

Hold and squeeze your abdominal muscles for a count of one.

Return to the start position in a smooth movement.

Training Powered by WorkoutLabs Train

Powered by TCPDF (www.tcpdf.org)