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  • 100 No-Equipment Workouts

    2015

    Neila Rey | darebee.com

  • With exercise small changes can produce surprisingly large results. $FKDQJHRIGLUHFWLRQHDFKWLPH\RXRRUWDSQRWRQO\SURYLGHVVRPHvariation but it also challenges your bodys tendency to fall into an optimized routine that minimizes the energy required to do anything. This makes the exercises physically challenging but there are other, hidden EHQHWVWRWKLVE\FKDQJLQJGLUHFWLRQHDFKWLPHWKHH[HUFLVHVEHFRPHharder from a cognitive recognition perspective. In short they challenge your brain, forcing it to work harder to adapt. Exercise helps achieve VLJQLFDQWJDLQVLQPHQWDOFODULW\FRRUGLQDWLRQDQGHYHQUDLVH,4SRLQWV

    ,QVWUXFWLRQV3HUIRUP+LJK.QHHVH[HUFLVHWLPHVHDFKOHJGXFNWDSWKHRRUDQGFKDQJHGLUHFWLRQDV\RXFRPHXS5HSHDWLWZLWKRXWUHVWuntil the set is done, rest up to 2 minutes and repeat the set again 3, 5 or 7 WLPHVGHSHQGLQJRQ\RXUWQHVVOHYHO

    Focus: High Burn

    4 180 Action

  • Reward yourself with a point and feel good about what you do with a workout designed to supercharge your body. The 1000 point, total body workout will see you take to the air as well as command the ground.

    Instructions: This is a throughout the day workout, the goal is to collect 1000 points. One rep of each exercise = 1 point.

    What it works: chest, triceps, lower abs, upper abs, adductors, calves, quads. This one does a lot.

    Tip: When taking to the air with a jump knee tuck two things are important: to maintain your balance and to minimize impact and injury. To achieve WKHUVWPDNHVXUHWKDW\RXEULQJ\RXUNQHHVWR\RXUFKHVWUDWKHUWKDQ\RXUchest to your knees. To achieve the second make sure that you land on the ball of the foot rather than the heel. This avoids jarring to the spine and brings into play the calf muscles, hamstrings and the tendons of the ankle, strengthening them.

    Its ok to cheat. You can earn the bulk of the points doing a lot of half jacks, for example. Its really up to you how you hit the target as long as you get all the points in until the day is up.

    Focus: High Burn

    5 1000 Points

  • Streamline your body, change your posture and add additional power to \RXUHYHU\URXWLQHZLWKWKH$EV'HQHGZRUNRXW1RWRQO\ZLOO\RXEHDEOHto feel the change in the way you walk but you will also see the difference every time you perform any exercise.

    Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3 times in total.

    What it works: Abs, lower abs, internal obliques, external obliques, core, cardiovascular system.

    0DNHLWEHWWHU.HHS\RXUKHDGRIIWKHRRURQWKHUHFOLQLQJH[HUFLVHVVRyou can bring your upper abs into play.

    Make it harder: Add some ankle weights to your feet for a slightly tougher challenge to your abs.

    Perfect for: Those looking for a midriff burn. Plus those who want to increase their bodys ability to perform.

    Focus: Abs

    6 $EV'HQHG

  • Abdominal muscles are body armour. They help protect your vital organs from damage. They keep your body performing at maximum and, when WKHFORWKHVFRPHRIIWKH\PDNH\RXORRNWHUULF7KLVZRUNRXWLVWKHDQYLOwhere that armour is fashioned.

    Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times GHSHQGLQJRQ\RXUWQHVVOHYHO

    What it works: lower abs, upper abs, side abs, abs, abs, abs all the way.

    Tip: Always exhale when you perform any exercise that tenses the abs. This DWWHQV\RXUORZHUVWRPDFKDQGEULQJVWKHDEGRPLQDOPXVFOHVLQWRSURSHUalignment, increasing the pull exerted on them which strengthens them faster.

    Focus: Abs

    7 Abs of Steel

  • The body is made up of two basic sections: upper body and lower body. Physical power emerges by forging a better synchronized connection of the two. The Achilles workout aims to help you do just that through a series of routines that will make you feel youre working hard.

    Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times GHSHQGLQJRQ\RXUWQHVVOHYHO

    :KDWLWZRUNV&DOYHVTXDGVIURQWKLSH[RUVORZHUEDFNJOXWHVabs, obliques, deltoids, triceps, core, cardiovascular system, aerobic SHUIRUPDQFH920D[

    Make it better: Up the speed throughout each set of exercises to feel the burn of your muscles.

    Make it harder: Cut back on rest time between sets to no more than 90 seconds and feel your aerobic performance kick in.

    Perfect for: Those looking to join the ranks of the demigods. Also, great as a workout that enhances overall power and physical performance.

    Focus: High Burn

    8 Achilles