#essential movements

[fitness01282053878]

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[ashleypt89]

7 Essential Movements that NEED to be in your program

Squat

Lunge

Pushups

Pullups

Twists Ex. Russian twists, woodchops, medicine ball throws

Bends Ex. Deadlift

Gait Ex. Walking, jogging, plyometrics

These are necessary to have a balanced exercise program. If you have any questions, feel free to email me: [email protected]

Yours in fitness !

▪█─────█▪

[konahpf]

Essential Movements - level 1

I haven't done these in a couple weeks and I could tell... Wall Push-ups: 30,10. Goal 40 Chair assisted pull-ups: 5. Goal 20 Wall Squats: 50. Goal 50 Hand/knee plank: 90 sec. Goal 90 sec. Hand/knee side plank: 45,45. Goal 45,45 sec.

[konahpf]

Essential Movements: level 1

Wall push-up: 40 Two legged pull-up: 8+5+7 Wall squats: 50 Hand/knee plank: 90 seconds Hand/knee side plank: 45, 45 Boy - my numbers are much better today! I sure felt stronger!!

[konahpf]

Primal Blueprint Fitness

I am following the Primal Blueprint Fitness. I think I have down the move frequently at a slow pace. I will continue moving my goal up on steps per day to the 10,000 steps but I am well on my way. Lift Heavy Things - My goal is to complete Level 4 of the Essential Movements. I am currently working on getting to Level 1. Sprint I haven't started yet. I have started to add some jogging in my walks - however it isn't sprinting. Here is a link to the eBook from Mark's Daily Apple explaining the program.

http://www.marksdailyapple.com/primal-blueprint-fitness/

Essential Movements First movement is the Push-up. Link to how-to with video.

http://www.marksdailyapple.com/how-to-proper-pushup-technique/

Level 1 - wall push-up: 40, 40. Second movement is the pull-up. Link to how to with video.

http://www.marksdailyapple.com/how-to-proper-pullup-chinup-technique/

Level 1 - chair assisted pull-up (two legs): 7+7+6. Third movement is the squat. Link to how to with video.

http://www.marksdailyapple.com/how-to-proper-squat-technique/

Level 1 - wall squat: 15+20+15. Fourth and Fifth movements are planks. Link to how to and video.

http://www.marksdailyapple.com/how-to-proper-plank-technique/

Level 1 - hand/knee plank: 90 seconds. Level 1 - hand/knee side plank: 45 seconds each side. After Wednesday's work out my thighs were sore until Saturday - which is the good and bad news. Hopefully I won't be so sore today however I can feel it already. My arms today.

[random-fashions1edu]