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- III - 1
Goal: Power strength & Definition Equipment: -
Exercises
Date
1. Crunch
Set 1 Set 2 Set 3 Set 4 Set 5 Note 40 x
(All Abs)
2. Mountain Climber
Set 1 Set 2 Set 3 Set 4 Set 5 Note 20 x
(Full Body)
(Obliques)
Lay with the back on the floor Place the hands behind the head Place one leg over the other leg Tighten your abdominal muscles Shoulders off the floor Turn one elbow to the knee
Page 1/4
Exercises
Date
(Obliques)
Lay with the back on the floor Place the hands behind the head Place one leg over the other leg Tighten your abdominal muscles Shoulders off the floor Turn one elbow to the knee
5. Sit-up
Set 1 Set 2 Set 3 Set 4 Set 5 Note 20 x
(All Abs)
Lay with the back on the floor Place the feet flat on the floor Keep the knee bent Place the hands behind the head Tighten your abdominal muscles Shoulders off the floor
(Lower Abs)
Lay with the back on the floor Straighten out both legs Keep the head in a neutral position over your torso Tighten your abdominal muscles Move the torso up Bend the legs
Page 2/4
Exercises
Date
(Lower Back)
Lay down on your stomach Keep the arms straight Place your palms on the floor Keep the back in a neutral position Tighten the lower back Straighten out both legs Lift your arms Lift your legs
8. Mountain Climber
Set 1 Set 2 Set 3 Set 4 Set 5 Note 10 x
(Full Body)
9. Board to Mountain
Set 1 Set 2 Set 3 Set 4 Set 5 Note 1x
(Triceps)
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Exercises
Date
10. Superman
Set 1 Set 2 Set 3 Set 4 Set 5 Note 12 x
Lay down on your stomach Keep the arms straight Place your palms on the floor Keep the back in a neutral position Tighten the lower back Lift your arms Straighten out both legs Lift your legs
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