Head to Toe
lisaissasa
Posts: 402 Member
Hello again. Head to Toe begins May 1, 2014. Are you pumped? If not this work out should do exactly that, "Pump you up" Got to build that muscle to keep the fat off! Below is the workout. Please modify as you need to to suit your skill level. If you have any questions email me at lisaissasa@yahoo.com with Head to Toe on the subject line.
This workout encompasses just about every muscle. You will do the workout every other day or three days a week with a day of rest between each one. I call this Head to Toe. You will do each exercise consecutively after the other without rest. There are three sets of each exercise with a maximum rep of 30 excluding the bicycles at which that remains the same to a count of 60. If you are a beginner you might choose to begin without weights and gradually build up to a heavier weight each week or two. For beginners you may also choose to reduce repetitions and or sets until you build up the stamina and strength. I have a personal opinion to not exceed 15 pounds, 3 sets, and 25 repetitions. However you do what is best for your body. You know you best. Since I do not have 15 pound weights I will be using 10 pound weights, three sets of 15 repetitions for most of the workout. The following workout is not my original workout. I modified it to include some of the exercises we did in our last challenge. My original workout took about 30 minutes to complete this one takes 36 minutes to do all three sets.
Form is most important! Take your time and watch your form. I would rather you do fewer reps and sets to avoid injuries.
I made a spreadsheet that has the workout. I can email it to you if you have Excel 2007. I like having a check list. I also included a row to write in the completion time. Send me a message with your email if you are interested in having a copy.
One more thing: If time is limited feel free to break up the workout by doing arms one day, legs the next, and abs the third day. if you choose this option, you would do the workout six days a week and rest one. God bless your endeavors. Amen
SET ONE
overhead presses standing 15r
chest flys standing or on bench (I stand) 15r
bicep curls 15r
tricep extension on floor or bench 15r
bicycle crunches to a count of 60 to the right 1, to the left 2, to the right 3, to the left 4... basically do this for one whole minute
Russian twists 30 count 1 to right, 2 to left, 3 to right...
boat crunches (WARNING these are difficult I am up to 10 reps if needed substitute with normal crunches)
reverse crunches 15r
lunges normal w/kickback 15r
squats normal 15r
donkey kick w/leg lift 15r
calf raises 15r (you can use weights or do on steps either one is a good burn)
SET TWO
overhead presses standing 15r
chest flys standing or on bench (I stand) 15r
bicep curls 15r
tricep extension on floor or bench 15r
bicycle crunches to a count of 60 to the right 1, to the left 2, to the right 3, to the left 4... basically do this for one whole minute
Russian twists 30 count 1 to right, 2 to left, 3 to right...
boat crunches (WARNING these are difficult I am up to 10 reps if needed substitute with normal crunches)
reverse crunches 15r
lunges side/plie' 15r
squats sumo 15r
donkey kick w/leg lift 15r
calf raises 15r
SET THREE
overhead presses standing 15r
chest flys standing or on bench (I stand) 15r
bicep curls 15r
tricep extension on floor or bench 15r
bicycle crunches to a count of 60 to the right 1, to the left 2, to the right 3, to the left 4... basically do this for one whole minute
Russian twists 30 count 1 to right, 2 to left, 3 to right...
boat crunches (WARNING these are difficult I am up to 10 reps if needed substitute with normal crunches)
reverse crunches 15r
lunges reverse 15r
squats (your choice sumo or regular with a three second hold) 15r
donkey kick w/leg lift 15r
calf raises 15r
This workout encompasses just about every muscle. You will do the workout every other day or three days a week with a day of rest between each one. I call this Head to Toe. You will do each exercise consecutively after the other without rest. There are three sets of each exercise with a maximum rep of 30 excluding the bicycles at which that remains the same to a count of 60. If you are a beginner you might choose to begin without weights and gradually build up to a heavier weight each week or two. For beginners you may also choose to reduce repetitions and or sets until you build up the stamina and strength. I have a personal opinion to not exceed 15 pounds, 3 sets, and 25 repetitions. However you do what is best for your body. You know you best. Since I do not have 15 pound weights I will be using 10 pound weights, three sets of 15 repetitions for most of the workout. The following workout is not my original workout. I modified it to include some of the exercises we did in our last challenge. My original workout took about 30 minutes to complete this one takes 36 minutes to do all three sets.
Form is most important! Take your time and watch your form. I would rather you do fewer reps and sets to avoid injuries.
I made a spreadsheet that has the workout. I can email it to you if you have Excel 2007. I like having a check list. I also included a row to write in the completion time. Send me a message with your email if you are interested in having a copy.
One more thing: If time is limited feel free to break up the workout by doing arms one day, legs the next, and abs the third day. if you choose this option, you would do the workout six days a week and rest one. God bless your endeavors. Amen
SET ONE
overhead presses standing 15r
chest flys standing or on bench (I stand) 15r
bicep curls 15r
tricep extension on floor or bench 15r
bicycle crunches to a count of 60 to the right 1, to the left 2, to the right 3, to the left 4... basically do this for one whole minute
Russian twists 30 count 1 to right, 2 to left, 3 to right...
boat crunches (WARNING these are difficult I am up to 10 reps if needed substitute with normal crunches)
reverse crunches 15r
lunges normal w/kickback 15r
squats normal 15r
donkey kick w/leg lift 15r
calf raises 15r (you can use weights or do on steps either one is a good burn)
SET TWO
overhead presses standing 15r
chest flys standing or on bench (I stand) 15r
bicep curls 15r
tricep extension on floor or bench 15r
bicycle crunches to a count of 60 to the right 1, to the left 2, to the right 3, to the left 4... basically do this for one whole minute
Russian twists 30 count 1 to right, 2 to left, 3 to right...
boat crunches (WARNING these are difficult I am up to 10 reps if needed substitute with normal crunches)
reverse crunches 15r
lunges side/plie' 15r
squats sumo 15r
donkey kick w/leg lift 15r
calf raises 15r
SET THREE
overhead presses standing 15r
chest flys standing or on bench (I stand) 15r
bicep curls 15r
tricep extension on floor or bench 15r
bicycle crunches to a count of 60 to the right 1, to the left 2, to the right 3, to the left 4... basically do this for one whole minute
Russian twists 30 count 1 to right, 2 to left, 3 to right...
boat crunches (WARNING these are difficult I am up to 10 reps if needed substitute with normal crunches)
reverse crunches 15r
lunges reverse 15r
squats (your choice sumo or regular with a three second hold) 15r
donkey kick w/leg lift 15r
calf raises 15r
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