Work Out Tip Day 4

Hazelthecat11

Sorry for not posting for a few days! My internet went out and getting repairs done in a country where I don't know the language too well makes things a little difficult sometimes! Today my work out tip will be a work out! I will be posting a full body work out for a few days. Sometimes when you have a plan you will be even more motivated to hit the gym! None of my work outs will require work out machines and if you have the right equipment you can even do the whole work out at home! I really love circuit training so most of my work outs are designed as circuit work outs and are supposed to be done quickly and with little to no breaks in between sets. I will put the reps and sets are beginner level but it you think you can do more by all means pump up the numbers! Here it is!


Day One


Stretch



Body Bar/Free Weight

Stationary Lunges- Reps-10 each Leg -Sets-2
Squats-Reps-10-Sets-2
Calf Raises-Reps110-Sets 2
Arm Curl (palms up)-Reps-10-Sets-2
Arm Curl (palms down)-Reps-10-Sets-2
Walking Lunges-Reps-10 each leg-Sets-1
Side Lunges-Reps 10-Sets-2



Kettle Bell

Two Handed Kettle Bell Swing-Reps-10-Sets-2
One Handed Kettle Bell Swing-Reps-10-Sets-2
Up Right Row Two Hands-Reps-10-Sets-2
Up right Row One Handed-Reps-10-Sets-2
Dead Lift-Reps-10-Sets-2
Bench Press with Kettle Bell-Reps 10-Sets-2
Triceps Curls-Reps-10-Setsp

Exercise Ball-

Crunches-Reps-20-Sets-2
Reverse Crunches-Reps 20-Sets-2
Jack Knife-Reps-10-Sets-2
Knee Tuck-Reps-10-Sets-2
Push up on ball-Reps-10-Sets-2
Bridge-Reps-10-Sets-2
Push Up from Ball-Reps-10-Sets-2

Body Weight
Push Ups-Your Max
Crunches-Your Max
Wall Sit-1 Minutes
Leg Lifts-Your Max
Flutter Kick-Your Max
Bicycle Crunches-Your Max
Plank-As Long as you can
Side Plank each side-As long as you can

Stretch!