HOW TO GET
SIX
PACK ABS IN
16 WEEKS OR LESS
March 5
- Week 3 - M, W, F
| Exercise |
|
 Squat with Fit Band
1. Start by stepping on the FitBand with both feet shoulder width
apart.
2. Hold the FitBand at shoulder level with both hands. Start into a
full squat while holding the band at shoulder height.
3. Return to the starting position and repeat for the prescribed
repetitions.
Trainer's comments:
A1 Place the handle behind you. |
| Sets |
Reps |
| 1 |
12-15 |
| 2 |
12-15 |
| 3 |
12-15 |
|
 Standing Chest Press with Band
1. Start by securing the band at chest level behind you and standing
with
your feet together. To have a more stable stance you can bring one foot
in front of the other in a staggered stance(lunge stance).
2. Hold the band with your hands at chest level and your elbows back.
3. Press the bands out away from your body until your arms are extended.
4. Return to the starting position and repeat for the recommended
repetitions.
Trainer's comments:
A2 Put one foot forward and one foot back.
|
| Sets |
Reps |
| 1 |
12-15 |
| 2 |
12-15 |
| 3 |
12-15 |
|
 Stationary Lunge with Fit Band
1) Stand with feet hip width apart. Take left leg and step back
approximately 2 feet standing on the ball of the foot. Place fit band
under front foot and
hold the other end with your hands.
2) Start position: Feet should be positioned at a staggered stance with
head and back erect and straight in a neutral position. Place hands on
hips.
3) Lower body by bending at right hip and knee until thigh is parallel
to
floor. Body should follow a straight line down towards the floor.
4) Return to start position.
Trainer's comments:
B1 |
| Sets |
Reps |
| 1 |
12-15 |
| 2 |
12-15 |
| 3 |
12-15 |
|
 Standing Row with bands
1. Anchor tubing at around belly button or chest level.
2. Grab the ends of the band in each hand with arms at full extension.
3. Pull your hands back towards your navel and pinch your shoulder
blades together as you pull.
4. Keep your elbows close to the body and return to the starting
position and repeat.
Trainer's comments:
B2 Put one foot forward and one foot back |
| Sets |
Reps |
| 1 |
12-15 |
| 2 |
12-15 |
| 3 |
12-15 |
|
 Standing Shoulder Press with Tubing
1. Start by placing both feet on the band and hold each end in both
hands at shoulder level.
2. Starting with your elbows at 90 degrees press both arms straight up
until your elbows are extended.
3. Return to the starting position and repeat for the prescribed
repetitions. Keep your abdominals tight throughout the movement and
avoid arching your low back.
Trainer's comments:
C1 |
| Sets |
Reps |
| 1 |
12-15 |
| 2 |
12-15 |
|
 Bicep Curl
1) Stand with feet shoulder width apart, knees slightly bent, and at a
staggered stance.
2) Step onto middle of tubing with back foot or both feet.
3) Start position: Grasp handles with underhand grip (palms facing
forward) with arms hanging down at sides. Elbows should be close to
sides.
4) Flex at the elbows and curl handles up to approximately shoulder
level.
Keep elbows close to sides throughout movement.
5) Return to start position.
6) Remember to keep back and head straight in a neutral position
throughout movement. Shoulders should be stabilized by squeezing
shoulder blades together slightly - only the elbow joint should be
moving.
Trainer's comments:
C2 |
| Sets |
Reps |
| 1 |
12-15 |
| 2 |
12-15 |
|
 Standing Rotations
1. Position pulley at approximately chest height.
2. Stand with your right side towards pulley. Position feet shoulder
width apart with knees slightly bent.
3. Start position: Grasp handle with right hand first followed by left
hand on top of right hand. Extend arms forward at shoulder level. Hips
and shoulders should be squared.
4. Rotate hips approximately 65° (or slightly past midway between
the hip and naval).
5. Return to start position. Switch sides after prescribed number of
reps.
6. Remember to rotate shoulders and hips and not just the arms. To
ensure
this movement, let head follow arms during rotation.
Trainer's comments:
D1 |
| Sets |
Reps |
| 1 |
12-15 |
| 2 |
12-15 |
|
 Hip Thrusts
1. Lie on your back with your legs bent 90 degrees at the hip.
2. Slowly lift your hips off the floor and towards the ceiling.
3. Lower your hips to the floor and repeat for the prescribed number of
repetitions.
Trainer's comments:
D2 |
|
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
The Best Home Gym You Will Ever Own
Bodylastics is a complete home gym system.
We
designed this system in 1996 to outperform the most popular and
expensive
large bulky home gyms.
Smoothest Resistance
When we were first developing the Bodylastics home gym system, we
searched
for the smoothest source of resistance on the planet. Well, we found it
-
Elastic tubing. Not only is elastic tubing super smooth when you pull
and
push it, but it is incredibly light and flexible. That means it is easy
to
store - no extra room needed! Once we decided that elastic tubing would
be
our resistance "engine", we had to design a system that would be able
to
create several levels of tension. This would enable users of all
strength levels to get the best results possible. So, we created the
Bodylastics Quick Clip System. Our elastics have clips secured to the
ends so that they could be easily attached to handles and ankle straps.
This simple yet effective design gives users the ability to generate 15
levels of tension (Basic Tension
Set) or even 31 levels of tension (Max Tension set).
Best Gym Exercises and then some!
Every set of Bodylastics comes complete with extra heavy duty
components
(handles, ankle straps and door anchor). These components used in
conjunction
with the elastic tubes can recreate all of the exercises from the
health club,
and some others that even the best machines can't duplicate.
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Do you want to
see
more effective workout routines?
Go to http://WorkoutPass.com/fitnessvip
What is WorkoutPass
exactly?
Members will gain access to 43 different fitness websites ranging
from sport specific training, to fat loss, to building strength, power,
and explosion, all the way to injury prevention if you?e got
a fitness obstacle, WorkoutPass.com has the solution.
It? the broadest collection of fitness websites all in one place that?
ever been released to the public period.
?nd that? not all.
It features the Top Fitness Experts in the entire World
They are truly THE Best of the Best the Who? Who of the Fitness
Industry...
These guys can be found in every major fitness magazine on
newsstands today?
Go to http://WorkoutPass.com/fitnessvip
now
|
