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  • Mens Transform 11

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    18 views9 pages

    Mens Transform 11

    Uploaded by

    footballquizzes88

    Copyright:

    © All Rights Reserved
    Download as PDF or read online from Scribd
    Flag for inappropriate content
    of 9
    Transformation Workout I Ql KLI FT (0 min - Arms, Back, Chest, Legs, Shoulders The following workout is designed to change the speed of your heart rate by using a wonderful combination of exercises. Complete each exercise and flow on to the next! Lying Side Leg Lifts Forward Leg Hip Swings Butt Kicks s 45 sec rest 4 sets 20 secs 10 sec rest Zsets BOsecs 30 sec Go for 10 reps per lea per set) ‘Agpin, go for two sets per eg, make sure Kick your own butt for 30 seconds per set to held on to semething stable to maintain balance, Side to Side Jump Squats Jump rope Donkey Kicks aa ial = Beets Breps 45 secrest Beets BOsecs 3O secrest Zsets 16 reps 45 sec rest Side to sida, make sure youre bending ust like being back school, right? Take Go for 8 reps par log per set: take your \your knoos as you land. ‘our timo to master tho skis it wll ome time to broatne hore, wore back on fo the patra slower-paced exercises, Bodyweight Calf Raises Chair Squats (One-Arm Kettlebell Push and Press Bsots 1Oreps 45 sec rest Bsets IO reps 45 sec rest Zsets 2reps 6O sec If you foo! this is too oasy, don't be shy to Don't stay siting! As tompting as it may Us9 a chooky 4 Ib kettolbol por hand! and hold on to 2 dumbbell or twa (or three). seem, you're in the gym to train, not sit smile Uweugh every rep. 12 reps per arm down! QIKLIFT =e —— POUKLIFT Two Arm Dumbbell Front Shoulder Toe Taps Shoulder Stretch Raises 0:45 0:45 015 2 sets TO reps 45 sec rest Beets 2Osecs 3O secrest Zsets 30 secs Use a weight which gives youa slight burn 10 taps per lag is idoal, This is the Final Strotch stretch stretch! $0 seconds por after 10 ops, Dont forget to loa your Incense exoreso of tho day! sid, weight! Wide Arm Chest Stretch Overhead Triceps Stretch Backward Camel Stretch ons 2sets 30 secs Zsets 3O secs Tsets 20 secs Really open up that chest, take a fewdeop Push that elbow downward and release al alternate botwoen flexion and extension of breaths and mave on. built up tension. the spine. Youll thank yourself in the future, Hamstring Stretch Standing Quadricep Stretch 2 sets BO secs sets 30 se Stretch out 30 seconds per eg. Youdont Your ra stuetch Make sure you aan on to have to touch your tes, just reach out! something for stability. Tane fora massage? Treat yourselh QUKLIFT era Lying Side Leg Lifts / Lateral Raises / Hip Abductors / Adductors rimary muscle group( Glutes & Hip Flexors Ue on your right side on top of a yoga mat or other soft surface, Brace your core and make sure your body is in a straight line. Keep your right hand on ‘the ground and your left hand on your hip. yn Slowly litt the left leg into the air, Keeping it straight during the exercise. Slowly lower your left leg. Complete the set then repeat with the other leg Forward Leg Hip Swings Primary muscle group

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