Wednesday, May 4, 2011

Home Workout Details And Video: Plyometric Cardio And Abs Workout Details And Video

Workout Details:

Session Duration: 20 minutes (4 rounds of video)

You Need:

Heart-rate Monitor
Mat / Towel
Water

Exercises:
  • Jumping Jacks
  • Locomotion
  • Inferno
  • Air Bike
  • Sumo stance Plyo Squats
  • Lying Leg Raise
  • Airborne Heisman
  • Renegade Twist
Stretching (at the end of training session)

Note: All exercises are 10 reps each.
Land on the ball of the foot while doing plyometric moves

You cannot do the workout if you have:

► Back Pain
► Joint, tendon, or muscular pain
► A Heart condition
► Lung diseases (asthma, emphysema, etc.






Tuesday

Warmup

set 1
Lunges + Bicep Curls together
squat + Front/side Raise Together
Calf raise + Overhead Press Together
Pushups
Plank
Abs crunches
Deadlifts
Tricep Extension

Jumping Jacks then repeat sets 2 times

Thursdays

Lunges + Bicep Curls together
squat + Front/side Raise Together
Calf raise + Overhead Press Together
chest Press
Side raise
Lat Pulldown
Seated cable rows
Oblique crunches
Tricep kickbacks

Jumping Jacks then repeat sets 2 times

Saturday: weight training workout video @ home

1. Lunge + tricep kickback + bicep curl + side laterals.

Means you lunge one leg forward, remaining in that stance, lean upper body forward and do a kick back with both arms, straighten upper body, do a curl (both arms) and hold at 90 degrees, do side laterals. Then bring rear leg forward and complete the lunge. You can substitute the side laterals with a shoulder press.

2. Squat + Shoulder Press

3. Squat + Dumbbell Front Raise

4. Dumbbell curl + dumbbell shoulder press

5. Romanian Deadlift + Db Curl + Db Side Laterals

6. Lunges + Db Side Laterals

7. Bent over Db Rows

8. Body weight moves

1 comment:

Bryan Carlton said...

Cardio exercises at home are amazing, you don’t need to buy a gym membership, pack a gym bag, drive to the gym, drive home ect., you can do cardio exercises at home. The only factor is time, doing cardio workouts from home, will give you that extra time.