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CHEST-BICEP & ABS

MOVE QUICKLY BETWEEN 4 SETS!

I would like you to perform all 4 exercises as supersets which means that i would like you to perform every set of  all 4 exercises back to back then AFTER COMPLETING THE 1ST ROUND, tAKE 40 SEC REST AND CONTINUE TO THE NEXT ROUND

 

WORKOUT:

 

  • ECCENTRIC PUSH-UPS: 3 SETS x 8-10 REPS

  • Get to a plank position so that your legs, hips, and shoulders form a straight line
  • Brace your core and pull your shoulders down and back
  • Keep your legs and glutes contracted
  • Bend your arms and really slowly lower your chest down between your hands
  • Pause for 2 sec and Push yourself back up forcefully
  • Repeat reps as instructed

 

 

  • RENEGADE ROW: 3 SETS x 8-10 REPS E/S 

EQUIPMENT : Dumbbell- Level: Light

  • Place hands on the floor about 6 inch wider than shoulders width
  • Keep core tight, start slowly to lower your chest to the floor
  • Head and shoulders should move forward from your hands as you move closer to the floor
  • Push back to starting position
  • Repeat reps as instructed

 

  • DB CHEST PRESS: 3 SETS x 12-15 REPS (SQUEEZE YOUR CHEST AT THE TOP OF THE MOVEMENT)

EQUIPMENT : Dumbbells increase the weight in every set 

  • Lie flat on your back on a flat surface, with your feet flat on the ground
  • Hold a DBl in each hand and extend your arms directly over your shoulders
  • Palms facing toward your feet
  • Squeeze your shoulder blades together and slowly bend your elbows
  • Lower the weights out to the side, parallel with your shoulders, until your elbows form 90-degree angles
  • Slowly drive the dumbbells back up to start, squeezing your shoulder blades
  • Repeat reps as instructed

 

 

  • DB CHEST FLY: 3 SETS x 12-15 REPS (SQUEEZE YOUR CHEST AT THE TOP OF THE MOVEMENT)

EQUIPMENT : Dumbbells increase the weight in every set 

  • Lie on the floor with a pair of DB in your hands
  • Raise them above your chest
  • Bend your elbows slightly and lock them in place in this position
  • Your palms should be facing each other
  • Lower the weights out and down by pivoting at the shoulder joint
  • Imagine that you are hugging a tree as you do this action
  • Slowly drive your arms to the side with a slow a controlled motion
  • Repeat reps as instructed

 

 

BICEP:

  • LYING BICEP CURLS: 4 SETS x 10-12 REPS (CONTRACT YOUR BICEP REALLY HARD AT THE TOP OF THE MOVEMENT & LOWER THE WEIGHT REALLY SLOW)

EQUIPMENT : Resistance Band – Level: Medium

  • Secure the band to the door with the door anchor at the bottom of the door
  • Hold each end of the band
  • Lay on your back with your feet 1 to 2 feet away from the door Your knees should be up and feet flat on the floor Start with your arms straight and tight to your body with palms facing up
  • Keep your upper arms down against the floor during the entire movement
  • Pull the handles and bend your arms until your hands are directly over your chest
  • Slowly release your arms back to starting position
  • Repeat reps as instructed

 

 

 

  • LYING HAMMER CURLS: 4 SETS x 10-12 REPS (CONTRACT YOUR BICEP REALLY HARD AT THE TOP OF THE MOVEMENT & LOWER THE WEIGHT REALLY SLOW)

EQUIPMENT : Resistance Band – Level: Medium

  • Place the door anchor at the bottom of the door
  • Hold each end of the band
  • Lay on your back with your feet flat on the floor (1 to 2 feet away from the door) and knees up Your arms should straight and tight to your sides with palms facing in
  • Slowly curl hands up to shoulders, squeezing biceps and keeping elbows next to your sides
  • Keep your upper arms down on the floor during the entire movement.
  • Slowly release arms back down to starting position.
  • Repeat reps as instructed

 

 

  • BANDED PREACHER CURLS: 4 SETS x 10-12 REPS (CONTRACT YOUR BICEP REALLY HARD AT THE TOP OF THE MOVEMENT & LOWER THE WEIGHT REALLY SLOW)

EQUIPMENT : Dumbbells increase the weight in every set 

  • Attach the band to a door anchor
  • Secure the anchor under your door
  • Hold the bands with an underhand grip
  • Sit on the floor with your knees up and feet hip-width apart
  • Brace your elbows against your knees
  • Curl the bands toward your shoulders and squeeze your biceps forcefully
  • Pause for 5 sec
  • Release the contraction and allow your elbows to fully extend
  • Repeat reps as instructed

 

 

  • BANDED  CONCENTRATION CURLS: 4 SETS x 10-12 REPS E/S (CONTRACT YOUR BICEP REALLY HARD AT THE TOP OF THE MOVEMENT & LOWER THE WEIGHT REALLY SLOW)

EQUIPMENT : Loop Band – Level: Medium

  • Sit on a chair and place the resistance band underneath your right thigh just above the knee and hold it with your right hand
  • Pull your hand up towards your right shoulder against the resistance of the band
  • Keep your upper arm stationary as you pull the band up and squeeze to feel the contraction
  • Keep your elbow underneath your shoulder and close to your body
  • Release and return to the starting position
  • Do all reps on one side, then switch to the other side
  • Repeat reps as instructed

 

 

 

ABS ON 🔥🔥🔥

This is the time to set your ABS on fire! It is designed to burn out your ABS.

Work hard with 10 seconds transition time to the next exercise. Rest only after completing the superset which means going through the exercise one after another and rest for no more than 40-60 seconds prior the next round/sets

  • CRUNCHIES: 3 SETS x 20 REPS

  • Lay down on your back
  • Plant your feet on the floor,hip-width apart
  • Bend your knees and place your arms below your head
  • Contract your abs and inhale
  • Exhale and lift your upper body,keeping your head and neck relaxed
  • Inhale and return to the starting position

 

 

  • TOE TOUCH : 3 SETS x 20 REPS

  • Lay on your back arms behind your head or straight in front of you
  • Keep legs straight up with your foot flexed or knees slightly bend, it is your starting position
  • Inhale
  • Now breathe out and try to touch your toe with your hand, hold here for 5 sec contraction
  • Breathe in as you go back down to starting position
  • Repeat reps as instructed

 

 

 

  • OBLIQUE V-UPS: 3 SETS x 15 REPS E/S

  • Lie on your side with both legs extended, your feet stacked, place one palm of your hand on the floor, and the other touching your head

  • This is the starting position

  • Lift both legs toward the ceiling and your torso and arm toward your right knee so that your torso and legs form a “V” Pause, contract your obliques as hard as you can, and then slowly return to the starting position

  • Repeat reps as instructed

 

  • PLANK: 3 SETS x 40 SEC

  • Place yourself  to a plank position
  • Shoulders directly over your elbows
  • Core is tight Back is straight
  • Stay for 45 sec