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Upper and lower body strengtheningCreated by gideondk
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Summary
4 Workouts / 25 Exercises
4% Cardio / 96% Strength Training
Latest Exercisers
Workout Program Description
Workout focussed on the strengthening and toning of the upper and lower body. The workout consists of dumbell-only exercises, which makes it extremely easy to do at home. Almost every exercise consists of 3 sets of 10 reps. Choose the correct weight for each exercise, so that every last 2 reps in a set are hard (and possible a failure in the last rep on the last set). Try to rest about 1 / 1,5 mins between each set.
Workouts
Description
Notes: *** The Shoulder presses can be replaced by handstand pushups if you want to work on bodyweight skills. (be very careful when doing this alternative, always begin with the assisted variant and always put a pillow under your head when you're trying this skill!) *** The bicycle kicks should be done as slow as possible to get the best results, do 15-30 reps based on your strength (touching left and right counts as one rep (so 15 times left, 15 times right) *** For a better explanation of the hip lifts, check :http://www.abs-exercise-advice.com/vertical-leg-crunch.html *** Begin the plank hold with reps of one minute, try to do the hold as long as possible in the last rep and use that time as a base for your following workout.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Shoulder Press - Dumbbell, Palms-In 3 sets: 10 reps, 10 reps, 10 reps Raise two dumbbells to shoulder height. Lock legs and hips. Keep your elbows in and your palms facing in. Press dumbbells to shoulder height. Return slowly to starting position. Can also be done seate... |
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Side Lateral Raise 3 sets: 10 reps, 10 reps, 10 reps Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight... |
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Front Dumbbell Raise 3 sets: 10 reps, 10 reps, 10 reps Hold each dumbbell down by your sidess so that your palms are facing in towards your body. Suck your stomach in and hold it tight throughout the whole movement, this will activate your core and protec... |
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Rear Delt Raise - Dumbbell, Bent-Over 3 sets: 10 reps, 10 reps, 10 reps Bend over with your back as close to parallel with the floor as you can. Hold dumbbells with your arms straight down and your elbows locked. Raise the dumbbells out to shoulder height, even with your ... |
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Bicycle Kicks 3 sets: 15 reps, 15 reps, 15 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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Hip Lifts 3 sets: 15 reps, 15 reps, 15 reps Lay down on the floor flat. Press your lower back into the floor and raise your legs straight up in the air. Rest your head on the floor and press your hips off the ground reaching your feet towards t... |
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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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