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
Today we´re going to do another circuit training. But with a completely new collection of exercises so you can experience all the most fundamental exercises, and begin to realize which ones are easy for you, which ones are difficult, and so on.
Again, focus on your form, not the weight. Take a few minutes to previsualize all the exercises and enjoy your workout!
If any exercise is too hard (I´m thinking push-ups), just do your best. Do you only do 10? it´s ok. Only 5? That´s ok too. Next week you´ll do better.
Bench lunge
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Keep your spine neutral
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Keep abs tight and chest lifted
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Lowering the back knee towards the floor, keep your weight on the front leg
Sets
Reps
Secs - Rest
Hand release Push up
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Lower your body until your chest, stomach, and legs are in contact with the floor
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Brace your core
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Retract your shoulder blades, and lift your hands slightly off the floor
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Squeeze your chest and pushing your hands into the floor
Sets
Reps
Secs - Rest
Lying Toe Touchers
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Lift your upper body to reach with your hands toward your toes
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Legs should remain at 90º
Sets
Reps
Secs - Rest
RB Seated Row
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Brace your core
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Squeeze your lats, keeping your elbows close to the torso
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Bring the bands until reach your navel
Sets
Reps
Secs - Rest
RB Shrugs
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Squeeze your shoulder blades down and back
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Shrug up your shoulders towards your ears
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Maintain arms extended and keep your back straight
Sets
Reps
Secs - Rest
RB Triceps Pushdowns Inverted Grip
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Brace your abs, keeping your spine straight
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Palms facing the ceiling
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Keep elbow close to the side of your torso
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Extend your arms down towards the floor
Sets
Reps
Secs - Rest
RB High Biceps Curl
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Feet shoulder width apart, palms facing the ceiling
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Brace your abs, keeping your spine straight
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Keep elbows at shoulder height
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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