Get in shape, BeGINNER - 2 DAYS/WEEK, Men
Bye Bye Belly training circuits. Twice a week, do series of exercises alternating abs, cardio, and weights for top-notch results.
1
Walking
WARM UP 10 min.
3
Half lunge
- Sets 2
- Repetitions 8
4
Free hands full-squat
- Sets 2
- Repetitions 8
5
Sets 2
Repetitions 12
Repetitions 12
Standing dumbbell side raise
Sets 2
Repetitions 12
Repetitions 12
Standing dumbbell front raise
6
Seated pronated dumbbell press
- Sets 2
- Repetitions 12 - 15
7
Dumbbell row to abs on bench
- Sets 2
- Repetitions 12 - 15
8
Standing low pulley single-arm shoulder external rotation
- Sets 2
- Repetitions 12 - 15
9
Lying dumbbell elbow extension
- Sets 2
- Repetitions 12 - 15
10
Russian twist
- Sets 2
- Repetitions 12 - 15
11
Rowing
- Sets 2
- Repetitions 12 - 15
12
Elliptical
10 - 15 minutes
14
STRETCHING 10 sec.
15
Hold for 10 seconds
16
Hold for 10 seconds
1
Bicycle / Stationairy Bicycle
WARM UP 10 min.
3
Dumbbell rear lunge
- Sets 2
- Repetitions 10
4
Lying prone hyperextension
- Sets 2
- Repetitions 12 - 15
5
Neutral grip dumbbell press
- Sets 2
- Repetitions 12 - 15
6
Pronated dumbbell fly
- Sets 2
- Repetitions 12 - 15
7
Standing supinated dumbbell curl
- Sets 2
- Repetitions 12 - 15
8
Kneeling dumbbell wrist extension
- Sets 2
- Repetitions 12 - 15
9
Lying single-leg lowering and raising, other leg extended
- Sets 2
- Repetitions 12 - 15
10
Oblique half-crunch
- Sets 2
- Repetitions 12 - 15
11
Elliptical
AÉROBIE - 10 à 15 min.
13
STRETCHING 10 sec.
14
Hold for 10 seconds
15
Hold for 10 seconds