Seven Workout Plans That Will Actually Make Your Life Better.


Exercise redirect – workout 

the workout is the performance of activities in order to develop or maintain readiness or competence in various forms of endeavors

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workout 

  1. a training session of exercises to maintain or improve one’s physical or athletic skill
  2. any strenuous exercise, work, etc.

how to build your workout plan

                        Our range of workout plans is designed specifically to help you achieve your workout goals, whatever they may be. We take your goals, motivation and fitness experience level from your Personal Goal Setting session 

List of seven workout plans

  1. chest Insanity 
  2. Abdominal crunches
  3. warm up
  4. walking
  5. lose weight
  6. build muscle
  7. push-ups

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1. chest insanity

  1. 15 Regular Push Ups
  2. 5 Diamond Push Ups
  3. 10 Dips
  4. 10 Arching Push Ups (your hips will be low to the ground and your chest will be up)
  5. 10 Decline Push Ups
  6. 10 Dips on Straight Bar
  7. -Rest for 2 minutes than go through all of them again until you finish 4 sets. After you are done with Chest Insanity than go on to Back Brutality below.-

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2 . Abdominal crunches

Raise your head and shoulders off of the floor. Hold for three deep breaths, then return to starting position. You’ll feel a tension in the muscles in your abdomen. When you’re doing abdominal crunches, don’t clasp your hands behind your head.

3. warm up

The warm-up is preparation for physical exertion or a performance by exercising or practicing gently beforehand. Warm up is performed before a performance or practice. Athletes, singers, actors and others warm up before stressing their muscles. It prepares the muscles for vigorous actions.

4. walking

Walking may be the simplest way to work out. You can do it almost anywhere, and it’s a snap to get started: Just put one foot in front of the other.

There are many great reasons to walk. Your heart will get stronger, you’ll lower your blood pressure, and your bones will get stronger. Walking also eases stress, helps you sleep better, and can boost your outlook on life.

Walk at a brisk pace for 30 minutes or more on most days. Do it alone or with a friend. Try a walking club or recruit your family for an after-dinner walk. All you need is a pair of walking shoes.

5. Lose weight 

One of the biggest mistakes people make when they want to lose weight is thinking that long workout sessions burn calories and in turn burn fat.

Truth is, what you eat makes more of a difference for weight loss than what you burn. In fact, excessive exercise can actually work against you, spiking your stress hormones like cortisol, and making you hold onto excess weight.

How often: 1-2 times per week

What to do:

Do each exercise for 60 seconds, and in between do an active rest (walk in place) for 30 seconds.

Jog in place
Walk in place
Bodyweight squats
High jumps
Sit-ups
Burpees
Repeat until you’re spent. Work up to 15 minutes.

6. Build muscle 

 

What to do:

The circuit of weight-bearing exercises for every major muscle group.

Push-ups
Squats
Pull-ups
Deadlifts
Do 10 reps of each with a rest in between. Cycle three to four times. You’ll know when you’re done.

For squats and deadlifts, use enough weight that you’re spent by the last rep.

To increase pull-up and push-up intensity, experiment with different variations on each: close-grip push-up, one-leg push-up, pull up with knee raise, etc.

7. Push-ups

A push-up (or press-up) is a common calisthenics exercise beginning from the prone position or the front leaning rest position known in the military. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole. Push-ups are a basic exercise used in civilian athletic training or physical education and commonly in military physical training. They are also a common form of punishment used in the military, school sport, or in some martial arts disciplines.

 

 

references

  1. nerdfitness
  2. botbot
  3. workoutlabs

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