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CRES765's Photo CRES765 SparkPoints: (6,421)
Fitness Minutes: (11,876)
Posts: 1,402
9/4/11 9:49 A

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I need to work out 20-30 minutes every 3-4 times a week. But most often work in our farm. If I am not doing sweating in our farm I do my work outs.

I have to maintain my body and my healthy life style both mind and body.

Cresenciana T. Reinders

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 Pounds lost: 18.0 
 
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5.25
10.5
15.75
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ARMYMOM46's Photo ARMYMOM46 Posts: 5,267
9/3/11 8:31 A

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YOUR WORKOUT PLAN
1.DO FOUR TIMES AWEEK, EVERY OTHER DAY FOR 4 WEEKS
2.DO THE WORKOUT FOR 20 MINUTES
3. DO EACH EXERCISE IN 2 SETS WITH 12 REPS PER SETS
4.ADD 30 MINUTES OR CARDIO YOUR CHOICE 3 TO 4 TIMES A WEEK
YOUR EXERCISES
1.CURTSY LUNGE---STAND WITH FEET HIP-WIDTH, HANDS ON HIPS.TAKE A BIG STEP DIAGONALLY BACK WITH LEFT FOOT, CROSSING IT SLIGHLY BEHIND RIGHT. BEND KNEES REACH LEFT HAND TOWARD FLOOR ON THE OUT SIDE OF RIGHT FOOT. RETURN TO STARTTING POSTION DO 24 REPS PER SIDE

2. SUPERWOMEN—LIE FACE DOWN WITH YOU ARMS AND LEGS EXTENDED, TOES POINTED, PALMS DOWN. INHALE WHILE RAISING ARMS AND LEGS HAS HARD HAS YOU CAN; PAUSE THEN EXHALE AND RETURN SLOWLY TO STARTING POSITION. DO 24 REPS HOLD POSITION FOR 30 SECONDS. EXERCISE ON SPARKPOEPLE CALLED--------
3. FENCER’S LUNGE—STAND WITH LEGS SHOULDER-WIDTH APART. TURN LEFT LEG AND UPPER BODY TO THE LEFT THEN LUNGE LEFT LEG FORWARD. KEEP YOUR CHEST HIGH, SHOULDERS BACK, AND REAR LEG STRAIGHT. PUSH OFF LEFT HEAL TO
RETURN TO STARTING POSITION. AND REPEAT. DO EACH LEG WITH 2 SETS OF 12 PEPS HOLD LUNGE FOR 15 15 SECONDS. ( FORWARD LUNGE ON SPARKPEOPLE EXCERISES)
4. PLYO LUNGE—STAND WITH FEET SHOULDER-WIDTH APART AND LUNGE FORWARD WITH LEFT LEG. BEND BOTH KNEES EVEN MORE, THEN JUMP FORWARD, SWITCHING LEG POSITION IN MID AIR. LAND WITH BOTH KNESS SOFT AND LOWER IMMEDIATELY INTO A LUNGE. CONTINUE ALTERNATING PUSH OFF LEGS FOR 20 SECONDS REST 10 SECOND THEN DO 20 SECONDS MORE
5 ROTATED CHEST PRESS—HOLD A DUMB IN EACH HAND AND LIE FACE UP WITH YOUR UPPER BACK ACROSS THE LENGTH OF A BENCH. PLACE FEET HIP-WIDTH APART, KNEES BENT 90 DEGREES, AND LIFT HPS SO BODY IS STRAIGHT. BRING ARMS OUT TO SIDE AT SHOULDER HIGHT, ELBOWS BENT AND PALMS FACING EACH OTHER. IN AN ARCING MOTION, STRAIGHTEN ARMS OVER CHEST ROTATING HANDS TO PALMS FACE AWAY FROM YOU, AND BRING WEIGHTS TOGETHER ELBOES STAY SLIGHTLY BENT. RETURN TO STARTING POSTION AND REPEAT FOR 2 SETS OF 12.
6. POWER PUSH-UP---GET INTO PUSH-UP POSITION WITH YOUR HANDS SHOULDER-WIDTH APART ON THE EDGE OF A BENCH AND YOUR BACK STARIGHT BALANCE ON TOES. BEND ELBOWS AND LOWER CHEST TOWARD BENCH. THEN PUSH UP POWERFULLY. LETTING GO OF THE BENCH AT THE TOP OF THE MOVEMENT REPEAT FOR 2 SETS OF 12 YOU CAN DO THIS AGAINT A WALL IF IT TO HARD FOR YOU DO. THAT IS SPARKPEOLPES PUSH-UPS AGAINT WALL
7. BENCH SQUATS---STAND IN FRONT OF AND AWAY FROM A BENCH. LIFT LEFT LEG, THEN SQUAT ON RIGHT KNEE LOWERING HIPS UNTIL YOU ARE SITTING ON THE BENCH. KEEPING LEFT LEG LIFTED, STAND UP TO RETURN TO STARTING POSITION REPEAT FOR 2 SETS OF 12 HOLD POTITION FOR 15 SECONDS
GET A BETTER WORKOUT
WARM UP WITH ANY CARDIO ACTIVITY FOR 5 MINUTES TO THE ABOVE ROUTEINE AS HARD AS YOU CAN FOR 2 MINUTES REST FOR 2 MINUTES THE REPAET WORK OUT AS FAST AS CAN FOR ONE MORE TIME. RECOVER FOR 2 MINUTES DO WORK OUT ONE MORE AT YOUR OWN PACE THEN DO A COOL DOWN FOR AT LEAST TO MINUTES.
LEVEL 2 AFTER A 5 MINUTE WARM UP DOING THE ABOVE WORKOUT DO ANY CARDIO FOR 10 MINUTES AS FAST AS YOU CAN THEN RETURN TO WORK OUT FOR A 5 MINUTE WORKOUT THEN COOL DOWN FOR 10 MINUTES.
LEVEL 3—AFTER A 5 MINUTE WARM UP DOING THE ABOVE ROUTINE SPRINT FOR 45 SECONDS AT NEARLY A ALL PACE. RECOVER AND A MEDUIM PACE FOR 2 MINUTES. THEN REPAET THE ABOVE WORKOUT ONCE AT A MEDUIM PACE. THEN SPRINT FOR ANOTHER MINUTES AT A MEDIUM FAST PACE THEN RECOVER TO A MEDUIM SLOW PACE FOR 2 ½ MINUTES. DO WORKOUT 1 MORE TIME THEN FINISH WITH A 1 MINUTES SPRINT AS FAST AS YOU CAN THEN COOL DOWN FOR 10 MINTES.



ARMYMOM46
OUR FREEDOM IS NOT FREE PRAY FOR OUR TROOPS.


 current weight: 102.0 
 
102
100.25
98.5
96.75
95
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