Get in shape, Beginner - 1 day/week, Men
Short maintenance exercises for an athlete bod. Or almost. Workout quickly and efficiently with this cardio and strength training combo accessible to everyone.
1
Walking
WARM UP 10 min.
3
Free hands full-squat
- Sets 2
- Repetitions 8
4
Pelvic raise
- Sets 2
- Repetitions 12 -15
5
Seated pronated dumbbell press
- Sets 2
- Repetitions 12 - 15
6
Push-up
- Sets 2
- Repetitions 8
7
Seated dumbbell overhead elbow extension
- Sets 2
- Repetitions 12 - 15
8
Bent-over dumbbell row
- Sets 2
- Repetitions 12 - 15
9
Standing pronated dumbbell curl
- Sets 2
- Repetitions 12 - 15
10
Half-crunch
- Sets 2
- Repetitions 12 - 15
11
Oblique half-crunch
- Sets 2
- Repetitions 12 - 15
12
Bicycle / Stationairy Bicycle
10 - 15 min.
14
STRETCHING 10 sec.
15
Hold for 10 seconds
16
Hold for 10 seconds