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Just MaintainingCreated by bstettler
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Workout Programs → Just Maintaining
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Summary
3 Workouts / 39 Exercises
11% Cardio / 89% Strength Training
Workout Program Description
5-day-a-week routine if you only have an hour. Mix the exercises up as much as you want. Just do each routine on it's specified day. I do the Wednesday weight exercises on the bike.
Workouts
Description
Circuit
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Tricep Extension - Dumbbell, Lying, Supine 2 sets: 15 reps, 15 reps Like on your back on a flat bench with two dumbbells at arm's length above your shoulders. Lower dumbbells in a semicircular motion, bending arms at your elbows, keeping upper arms vertical until fore... |
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Barbell Curl - Seated, Concentration 2 sets: 15 reps, 15 reps Place barbell on the floor near the end of a bench. Sit at the end of the bench with your feet about 24 inches apart. Bend forward at the waist, hold bar with both hands, palms up, about 6 inches apar... |
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Bicycle Kicks 1 set: 20 reps Lying on your back raise your feet off the ground with your knees bent. Keeping your stomach tight begin to peddle your feet as if riding a bicycle. Make sure to keep your lower back flat on the flo... |
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Bird Dogs 1 set: reps Start on all fours with your hands under your shoulders and your knees under your hips. Brace your abdominals and extend one leg straight back and the opposite arm straight out. Hold this position for... |
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Crunch - Machine 1 set: 50 reps This is like a situp or crunch, but the machine helps you to add resistance for greater strength increases. Follow the directions on the particular machine that you choose. Be sure to go slow and conc... |
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Plank Hold Lying face down on the floor tuck your toes into the ground and place your elbows on the ground to the side of your body. Keeping a tight stomach raise your body up off the ground and hold this positi... |
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Hanging Leg Raise 2 sets: 10 reps, 10 reps Hang from a bar with your legs straight down. Raise your legs by flexing your hips while flexing your knees until your hips are fully flexed. Continue to raise knees toward shoulders by flexing your w... |
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Leg Pull-In 1 set: 50 reps Work the lower abs. Lie on the floor with your hands under your butt, your palms down, and your legs extended. Bend your knees and pull your upper thighs into your midsection. Return to the starting p... |
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Medicine Ball Pullovers 1 set: 20 reps You need a partner for this exercise. Lay in a bridge position on a stability ball. Keeping your glutes tight and neck relaxed, hold a medicine ball with both hands above your head. Stretch your arms ... |
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Russian Twist 1 set: 20 reps Secure your feet either by placing them under something that won't move or by having a partner hold them. Start in the position shown above, leaning slightly back and clasping your hands in front of y... |
| There are other exercises for this workout, view them in the workout detail | |
Latest Users
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nickomashNick McCutcheon from Indianapolis, Indiana |
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ouuduyDuy Nguyen from United States |
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