#sampleworkout

[itoshikimi]

Tried the sample workout of The Work today. This program seemed interesting to me when it was advertised, because of the intensity with the weights. And yes, I enjoyed it thoroughly. Never used sliders or resistance loops before, but def adds to the work. Also, I do have a chin-up bar, but I didn’t want to figure out a place to put it...and there are moves in order to do the same kind of work without one. Def want to do this after Barre Blend. • • • • • #6weeksofthework #thework #sampleworkout #beachbody #beachbodyondemand #beachbodycoach #teambeachbody #BODgroups #carina #teamcarina #fitgumi #genki https://www.instagram.com/p/CCpN16IBleN/?igshid=1oy5v7jcpeb8k

[shanaflawsome]

FREE SAMPLE WORKOUT👇🏻Drop your EMAIL below!!!⁣ ⁣ Here’s the deal.... I have a BRAND new 3️⃣ week fitness program that is launching soon and I’ve got my hands on a FREE sample workout to giveaway to friends!⁣ ⁣ I’m looking for feedback 🗣 on this program since I want to host a 3 week fit camp for it, but could really use YOUR help testing it out first.⁣ ⁣ This program is HIGH INTENSITY and is designed to build muscle, torch fat, and burn calories to the beat of some amazing tunes! The workout will be a mashup of what you can expect from the full program. 👏⁣ ⁣ Oh!! And...There is no requirement to commit to the full 3 week program! ⁣ ⁣ All I ask is that you try the 30 minute sample workout Tuesday or Wednesday of this week and let me know what you think! And if you 💗 it - I’ll give you first dibs on my exclusive test group + I’ll help you get some amazing results in the second half of 2020!⁣ ⁣ I’ll have 💯 workout links to send out via email tonight into tomorrow, so comment your email below if you want in on this. ⁣ ⁣ It’s first come first serve! ⁣ ⁣ And considering it’s only a week away till I’ll be kicking off the private test group, the sooner you comment the better - THANK YOU BABES!! • • • #freeisforme #freebie #sampleworkout #tryitout #sweatitout #testgroup #youropinionmatters #helpmehelpyou #helpagirlout #dreadhead #dogmom #fitishmom #lovemybody https://www.instagram.com/p/CCALZO0F73c/?igshid=vh9c5ta5171y

[iwannabefitforlife]

Arianna Grande Sample work out

 The Workout:

After a proper warm up of 10-15 minutes, perform the following exercises. This requires performing each exercise 12-15 times, moving directly into the next exercise, making one large set. Repeat this three times for a full workout, at least three time per week. On opposing days, perform your favorite cardio activity for at least 30 minutes.

Curtsey Lunges: Stand with your feet hip width apart, hands at your sides holding onto weights; with your right foot, take a giant step back and across (diagonally) to the other side of your left leg; squat down while keeping your head up, shoulders down and chest up. Press back up into the starting position while pushing through your stabilizing, left heel. Repeat and then switch sides.

Single-leg dead lifts: Stand with your feet hip width apart, weights in hands; lift your right foot slightly off the floor and begin to hinge at the waist and bend forward, lifting your right leg behind you forming a ‘T’ shape with your body.

Be sure your back remains flat and your eyes are focused so as to maintain balance. Upon returning to start position, slightly touch your right foot to the ground and continue back into a forward bending motion; repeat for a full 12-15 repetitions and then continue on the opposite leg.

Wall squats with medicine ball in between legs: Standing against a wall, with a large stability ball at the small of your back, feet hip width apart; hold a medicine ball in between your legs so as to create a weighted move as well as resistance on your inner thighs.

Move slowly down into a squat, taking care to not allow your knees to cross over your toes. Once in a position as if you are seated in a chair, push back up through your heels, squeezing your glutes as well as your inner thighs, so as to keep the medicine ball in place; repeat for a full set of 12-15 repetitions.

Standing outer leg lifts/inner leg lifts: Stand upright, feet hip width apart. Begin with your right outer leg by slightly bending it at the knee, and lifting the foot off the ground; move the leg out towards your side, laterally, and continue to consecutively move it up and down without touching the foot the ground.

Perform this motion for 12-15 repetitions. Repeat on left leg. Move right into a forward leg lift by slightly turning your right toe out, lifting leg up in front of you, concentrating on squeezing the inner thigh, lift and lower for 12-15 repetitions. Repeat on left leg.

Bridge with medicine ball between legs: Lie on your back with your knees bent, feet on the floor (but on your toes), approximately hip distance apart. Place your medicine ball between your legs and engage inner thighs to keep it in place.

Inhale and on the exhale squeeze inner thighs and glutes while moving hips upwards, keeping a flattened position from knees to shoulders. Hold for a breath and return to start while continuing to keep medicine ball between legs, repeat for a full set.

In the end, Ariana expresses to her followers that you must live a healthy lifestyle and find peace with who you are. This is truly an ideal to take hold of.

(i do not know Ariana Grande. I am not her coach or anything this is based of research)

[hdlhub]

Ten Basic Exercises for Head-to-Toe Fitness Series #4: Overhead Press

Welcome back to our exercise from head to toe series! Each week we will bring you a new exercise to add to your workout routine. On week 10 we will reveal the final workout! Last week we checked out dips.

This week we focus on Exercise #4 – the overhead press (with dumbbell, kettlebell, or resistance bands)

Option #1: Kettlebell/dumbbell ‒ Hold the weight firmly in your right hand with your elbow bent and the weight at shoulder height. Fully extend your arm up toward the ceiling, then carefully return it to the starting position. Repeat desired reps; complete one set, then change arms.

Option #2: Resistance band – With band in a well-secured loop, step inside the bottom of the loop with your right foot, holding the top of the band with your right hand, elbow bent and hand at shoulder height. Bring your elbow though the space between the band and your side. Keeping your foot flat on the floor, hold on to the band and press your palm up toward the ceiling. Repeat desired reps; complete one set, then change arms.

 Try completing 10 reps per arm for 3 sets. Increase intensity by increasing reps, increasing the weight of the kettlebell or dumbbell, or increasing the thickness of the resistance band.

 Put it together: Sample Workouts

Super-set with dips and overhead press: Alternate 3 sets of 8-12 reps of each exercise (dips, right overhead press, and left overhead press).

Triple-set with overhead press, dips, and pull-ups: Complete 2 sets of 8-12 reps of each exercise (right overhead press, left overhead press, dips, and pull-ups).

Next week: Squats (my favorite!)

Note: We recommend consulting your physician before starting an exercise program.

- HDL, Inc. Clinical Health Consultant Stacie Wheatley, MS, RD, LD

[theburnbook2013-blog]

Try This!