HOW-TO WORKOUT LOWER BODY · 12-15 REPS X 3 SETS DEADLIFTS 8-10 REPS X3 SETS TREADMILL 10 - 15...
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HOW-TO WORKOUT INCLUDING Hamstrings Quads Calves Glutes LOWER BODY Did You Know? . ? Cardio Conditioning Strength ASK US ABOUT OUR INTRO TO FITNESS CLASSES JUMP SQUATS 15-20 REPS X3 SETS STATIONARY BIKE 10-15 MINUTES TREADMILL 10 - 15 MINUTES STAIR CLIMBER 10 – 15 MINUTES SQUATS 12-15 REPS X 3 SETS LUNGES 12-15 REPS X 3 SETS LEG RAISES 12-15 REPS X 3 SETS HIP BRIDGES 12-15 REPS X 3 SETS WEIGHTED SQUATS 8-10 REPS X3 SETS DEADLIFTS 8-10 REPS X3 SETS LEG PRESS 8-10 REPS X3 SETS SINGLE LEG WEIGHTED DEADLIFTS 8-10 REPS X3 SETS This handout is for informational purposes only and should not be taken as professional or medical advice. Always consult your physician before beginning any exercise program or completing any of the exercises or completing any of the exercises illustrated on this handout. It is your sole responsibility to evaluate your own medical and physical condition and to independently determine whether to perform any of the exercises on this handout. Flex Fitness Clubs INC specifically disclaims liability for incidental and/or consequential damages and assumes no responsibility or liability for any loss or damage whatsoever suffered by any person as a result of the use or misuse of any information from this handout. EVERYBODY IS DIFFERENT. WORK YOUR WAY UP TO THE RECOMMENDED TIME OR REPS/SETS CARDIO CONDITIONING STRENGTH . a s r e v e c i v d n a s p e r d e s a e r c e d s n a e m t h g i e w e s a e r c n I . e l c s u m d l i u b p l e h o t t h g i e w e m o s d d A Use your body weight to tone. Lower the weight the more reps. Improve hearth health and increase you metabolism by preforming one of the following exercises CHECK OUT OUR YOUTUBE CHANNEL FOR MORE TIPS!
Transcript of HOW-TO WORKOUT LOWER BODY · 12-15 REPS X 3 SETS DEADLIFTS 8-10 REPS X3 SETS TREADMILL 10 - 15...
HOW-TO WORKOUT
INCLUDINGHamstrings
QuadsCalves
Glutes
LOWER BODY
Did You Know?.?
Cardio Conditioning Strength
ASK US ABOUT OUR INTRO TO
FITNESS CLASSES
EVERYBODY IS DIFFERENT. WORK YOUR WAY UP TO THE RECOMMENDED TIME OR REPS/SETS
This handout is for informational purposes only and should not be taken as professional or medical advice. Always consult your physician before beginning any exercise program or completing any of the exercises or completing any of the exercises illustrated on this handout. It is your sole responsibility to evaluate your own medical and physical condition
.asrev eciv dna sper desaerced snaem thgiew esaercnI .elcsum dliub pleh ot thgiew emos ddA
Use your body weight to tone. Lower the weight the more reps.
Improve hearth health and increase you metabolism by preforming one of the following exercises
CARD
IO
JUMP SQUATS15-20 REPS X3 SETS
SQUATS12-15 REPS X 3 SETS
WEIGHTED SQUATS 8-10 REPS X3 SETS
STATIONARY BIKE 10-15 MINUTES
LUNGES 12-15 REPS X 3 SETS
DEADLIFTS 8-10 REPS X3 SETS
TREADMILL 10 - 15 MINUTES
LEG RAISES 12-15 REPS X 3 SETS
LEG PRESS 8-10 REPS X3 SETS
STAIR CLIMBER 10 – 15 MINUTES
HIP BRIDGES12-15 REPS X 3 SETS
SINGLE LEG WEIGHTED DEADLIFTS
8-10 REPS X3 SETS
CON
DITI
ON
ING
STRE
NGT
H
EVERYBODY IS DIFFERENT. WORK YOUR WAY UP TO THE RECOMMENDED TIME OR REPS/SETS
This handout is for informational purposes only and should not be taken as professional or medical advice. Always consult your physician before beginning any exercise program or completing any of the exercises or completing any of the exercises illustrated on this handout. It is your sole responsibility to evaluate your own medical and physical condition
.asrev eciv dna sper desaerced snaem thgiew esaercnI .elcsum dliub pleh ot thgiew emos ddA
Use your body weight to tone. Lower the weight the more reps.
Improve hearth health and increase you metabolism by preforming one of the following exercises
CARD
IO
JUMP SQUATS15-20 REPS X3 SETS
SQUATS12-15 REPS X 3 SETS
WEIGHTED SQUATS 8-10 REPS X3 SETS
STATIONARY BIKE 10-15 MINUTES
LUNGES 12-15 REPS X 3 SETS
DEADLIFTS 8-10 REPS X3 SETS
TREADMILL 10 - 15 MINUTES
LEG RAISES 12-15 REPS X 3 SETS
LEG PRESS 8-10 REPS X3 SETS
STAIR CLIMBER 10 – 15 MINUTES
HIP BRIDGES12-15 REPS X 3 SETS
SINGLE LEG WEIGHTED DEADLIFTS
8-10 REPS X3 SETS
CON
DITI
ON
ING
STRE
NGT
H
EVERYBODY IS DIFFERENT. WORK YOUR WAY UP TO THE RECOMMENDED TIME OR REPS/SETS
This handout is for informational purposes only and should not be taken as professional or medical advice. Always consult your physician before beginning any exercise program or completing any of the exercises or completing any of the exercises illustrated on this handout. It is your sole responsibility to evaluate your own medical and physical condition
.asrev eciv dna sper desaerced snaem thgiew esaercnI .elcsum dliub pleh ot thgiew emos ddA
Use your body weight to tone. Lower the weight the more reps.
Improve hearth health and increase you metabolism by preforming one of the following exercises
CARD
IO
JUMP SQUATS15-20 REPS X3 SETS
SQUATS12-15 REPS X 3 SETS
WEIGHTED SQUATS 8-10 REPS X3 SETS
STATIONARY BIKE 10-15 MINUTES
LUNGES 12-15 REPS X 3 SETS
DEADLIFTS 8-10 REPS X3 SETS
TREADMILL 10 - 15 MINUTES
LEG RAISES 12-15 REPS X 3 SETS
LEG PRESS 8-10 REPS X3 SETS
STAIR CLIMBER 10 – 15 MINUTES
HIP BRIDGES12-15 REPS X 3 SETS
SINGLE LEG WEIGHTED DEADLIFTS
8-10 REPS X3 SETS
CON
DITI
ON
ING
STRE
NGT
H
This handout is for informational purposes only and should not be taken as professional or medical advice. Always consult your physician before beginning any exercise program or completing any of the exercises or completing any of the exercises illustrated on this handout. It is your sole responsibility to evaluate your own medical and physical condition and to independently determine whether to perform any of the exercises on this handout. Flex Fitness Clubs INC specifically disclaims liability for incidental and/or consequential damages and assumes no responsibility or liability for any loss or damage whatsoever suffered by any person as a result of the use or misuse of any information from this handout.
EVERYBODY IS DIFFERENT. WORK YOUR WAY UP TO THE RECOMMENDED TIME OR REPS/SETS
CARD
IOCO
NDI
TIO
NIN
GST
REN
GTH
.asrev eciv dna sper desaerced snaem thgiew esaercnI .elcsum dliub pleh ot thgiew emos ddA
Use your body weight to tone. Lower the weight the more reps.
Improve hearth health and increase you metabolism by preforming one of the following exercises
CHECK OUT OUR YOUTUBE CHANNEL FOR MORE TIPS!
ASK US ABOUT OUR INTRO TO
FITNESS CLASSESThis handout is for informational purposes only and should not be taken as professional or medical advice. Always consult your physician before beginning any exercise program or completing any of the exercises or completing any of the exercises illustrated on this handout. It is your sole responsibility to evaluate your own medical and physical condition and to independently determine whether to perform any of the exercises on this handout. Flex Fitness Clubs INC specifically disclaims liability for incidental and/or consequential damages and assumes no responsibility or liability for any loss or damage whatsoever suffered by any person as a result of the use or misuse of any information from this handout.
CHECK OUT OUR YOUTUBE CHANNEL FOR MORE TIPS!
EVERYBODY IS DIFFERENT. WORK YOUR WAY UP TO THE RECOMMENDED TIME OR REPS/SETS
This handout is for informational purposes only and should not be taken as professional or medical advice. Always consult your physician before beginning any exercise program or completing any of the exercises or completing any of the exercises illustrated on this handout. It is your sole responsibility to evaluate your own medical and physical condition
.asrev eciv dna sper desaerced snaem thgiew esaercnI .elcsum dliub pleh ot thgiew emos ddA
Use your body weight to tone. Lower the weight the more reps.
Improve hearth health and increase you metabolism by preforming one of the following exercises
CARD
IO
ROWING MACHINE10-15 mins
PUSH-UPS
BENCH PRESS 8-10 reps 3 sets
BATTLE ROPES
PLANK UPS 15-30’s 3 sets
LAT PULLDOWN 8-10 reps 3 sets
SLAM BALLS 15-20 times
PULL UPS Req. OR Assisted 8-12 reps 3 sets
SHOULDER PRESS 10-12 reps 3 sets
MOUNTAIN CLIMBERS 20-30 seconds
TRICEP DIPS8-12 reps 3 sets
BICEP CURL 10-12 reps 3 sets
CON
DITI
ON
ING
STRE
NGT
H
EVERYBODY IS DIFFERENT. WORK YOUR WAY UP TO THE RECOMMENDED TIME OR REPS/SETS
This handout is for informational purposes only and should not be taken as professional or medical advice. Always consult your physician before beginning any exercise program or completing any of the exercises or completing any of the exercises illustrated on this handout. It is your sole responsibility to evaluate your own medical and physical condition
.asrev eciv dna sper desaerced snaem thgiew esaercnI .elcsum dliub pleh ot thgiew emos ddA
Use your body weight to tone. Lower the weight the more reps.
Improve hearth health and increase you metabolism by preforming one of the following exercises
CARD
IO
ROWING MACHINE10-15 mins
PUSH-UPS
BENCH PRESS 8-10 reps 3 sets
BATTLE ROPES
PLANK UPS 15-30’s 3 sets
LAT PULLDOWN 8-10 reps 3 sets
SLAM BALLS 15-20 times
PULL UPS Req. OR Assisted 8-12 reps 3 sets
SHOULDER PRESS 10-12 reps 3 sets
MOUNTAIN CLIMBERS 20-30 seconds
TRICEP DIPS8-12 reps 3 sets
BICEP CURL 10-12 reps 3 sets
CON
DITI
ON
ING
STRE
NGT
H
EVERYBODY IS DIFFERENT. WORK YOUR WAY UP TO THE RECOMMENDED TIME OR REPS/SETS
This handout is for informational purposes only and should not be taken as professional or medical advice. Always consult your physician before beginning any exercise program or completing any of the exercises or completing any of the exercises illustrated on this handout. It is your sole responsibility to evaluate your own medical and physical condition
.asrev eciv dna sper desaerced snaem thgiew esaercnI .elcsum dliub pleh ot thgiew emos ddA
Use your body weight to tone. Lower the weight the more reps.
Improve hearth health and increase you metabolism by preforming one of the following exercises
CARD
IO
ROWING MACHINE10-15 mins
PUSH-UPS
BENCH PRESS 8-10 reps 3 sets
BATTLE ROPES
PLANK UPS 15-30’s 3 sets
LAT PULLDOWN 8-10 reps 3 sets
SLAM BALLS 15-20 times
PULL UPS Req. OR Assisted 8-12 reps 3 sets
SHOULDER PRESS 10-12 reps 3 sets
MOUNTAIN CLIMBERS 20-30 seconds
TRICEP DIPS8-12 reps 3 sets
BICEP CURL 10-12 reps 3 sets
CON
DITI
ON
ING
STRE
NGT
HCA
RDIO
CON
DITI
ON
ING
STRE
NGT
H
.asrev eciv dna sper desaerced snaem thgiew esaercnI .elcsum dliub pleh ot thgiew emos ddA
Use your body weight to tone. Lower the weight the more reps.
Improve hearth health and increase you metabolism by preforming one of the following exercises
EVERYBODY IS DIFFERENT.WORK YOUR WAY UP TO THE RECOMMENDED TIME OR REPS/SETS
ChestBack
ShouldersArms
Core
HOW-TO WORKOUT
INCLUDING
UPPER BODY
Did You Know?The only muscle that never tires is our heart.?
Cardio Conditioning Strength
