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