Warm Up
Before we get serious, you need to warm up. The objective of warming up is to prepare your body for the upcoming activity. During this time your heart rate increases to encourage blood flow to the muscles needed for exercise. These muscles are now able to loosen up and be used effectively. Pick up one routine from our collection:
Workout
For the next couple of weeks, you´ll be doing circuit training. This is a collection of exercises performed consecutively, with no rest between exercises. You can rest between exercises if you need to but, ideally, there is no rest.
When you finish the last exercise, you can take a little rest and then start over again. You will do that 3 times.
Before you start, take a few minutes to watch the exercises to familiarize yourself with them. This will save you time and help you keep the rhythm because you won´t need to stop and watch what´s next.
Don´t worry about the weight you lift, focus on your form. The right weight is the one that allows you to complete all the repetitions while respecting the technique.
RB Squat
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Feet shoulder width apart
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Kee abs tight and chest lifted
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Press back up through heels, squeezing glutes
Sets
Reps
Secs - Rest
RB Standing Chest Press
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Brace your core
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Push in front of you at chest height
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Do NOT lock out your elbows at the end
Sets
Reps
Secs - Rest
Reverse Crunch
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Curl your hips and knees toward your chest
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Only your hips come off the mat as you curl
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Knees should remain at 90º
Sets
Reps
Secs - Rest
RB Lying Lats Pull
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Brace your core
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Squeeze your lats
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Bring the bands until reach chest level
Sets
Reps
Secs - Rest
RB Face Pull
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Pull the band towards your face
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Your elbows higher than your forearms
Sets
Reps
Secs - Rest
RB Standing 1 arm Triceps Extension
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Brace your abs, keeping your spine straight
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Keep elbow close to the side of your head
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Extend your arm up towards the ceiling
Sets
Reps
Secs - Rest
RB Biceps Curl
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Feet shoulder width apart, palms facing forward
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Brace your abs, keeping your spine straight
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squeeze biceps, keeping elbows next to your sides
Sets
Reps
Secs - Rest
Cool Down
The objective of cooling down is to facilitate your body’s recovery from the activity. During this time your heart rate decreases to normal and blood flow to the muscle slows down. The muscles are now repairing to facilitate growth so you only require a certain amount of blood. A cool down is usually general, emphasizing key muscle groups used during the athletic activity. Pick your favorite stretches from our collection:
Stretching
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