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Nerd Fitness - Beginner Body Weight CircuitsCreated by jacobmovingfwd
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Summary
1 Workout / 6 Exercises
17% Cardio / 83% Strength Training
Latest Exercisers
Workout Program Description
This is only 1 circuit. Alter the sets to reflect how many circuits you did. http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
Workouts
Nerd Fitness - Beginner Body Weight Circuits
Description
This is only 1 circuit. Alter the sets to reflect how many circuits you did. 20 body weight squats 10 push ups 20 walking lunges 10 dumbbell rows (using a gallon milk jug) 15 second plank 30 Jumping Jacks http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
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Body Weight Squats 1 set: 20 reps Stand with your feet hip width apart. Cross your arms in front of your body. Keeping your weight on your heels bend your knees and lower your hips down. Keep a neutral back and do not let your knees g... |
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Push-Ups 1 set: 10 reps Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g... |
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Adobe Flash player is required.
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Lunges - Dumbbell 1 set: 20 reps Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you ... |
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One-Arm Dumbbell Row 1 set: 10 reps Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB ... |
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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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Jumping Jacks 1 set: 30 reps |
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