Workout 1

Wednesday, July 6, 2011

1. Home cardio warm-up for at least 15 minutes
2. Stability ball dumbbell pullover—12–15 repetitions)
3. Pull-ups—as many as possible (AMAP)
4. Dumbbell curl—12–15 reps
5. Stability ball dumbbell flies—12–15 reps
6. Stability ball push-ups—AMAP
7. Triceps extenstion—12–15
8. Stability ball knee-ups—12-15
9. Stability ball hyperextensions—12–15
10. Walking lunges—20 reps for each leg. Note: This variation of the lunge involves walking forward while stepping into the lunge position and alternating legs (as in walking).
11. Home cardio for 10 minutes

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Pullover 1

Tip: When exercising on a stability ball, engage your abdominals and back muscles to maintain balance.

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EMS Provider Offers Home Exercise Options

Pullover 2

Tip: When exercising on a stability ball, engage your abdominals and back muscles to maintain balance.

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EMS Provider Offers Home Exercise Options

Pull-ups 1

Tip: Don’t use leg movement to complete the pull-up.

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EMS Provider Offers Home Exercise Options

Pull-ups 2

Tip: Don’t use leg movement to complete the pull-up.

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EMS Provider Offers Home Exercise Options

Dumbbell Curl

Tip: Maintain good posture for any variation.

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EMS Provider Offers Home Exercise Options

SB Flies 1

Note: Adjustment to the position of your legs and feet can have an effect on your overall balance, and the work your abs and lower back have to do. Widening your legs for a more stable base will reduce the work the abs and lower back have to do; keeping your legs closer together to will require more work out of them.

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EMS Provider Offers Home Exercise Options

SB Flies 2

Tip: Maintain balance by engaging your abdominals and low back musculature.

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EMS Provider Offers Home Exercise Options

SB Push-ups 1

Tip: Both variations are effective.

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EMS Provider Offers Home Exercise Options

SB Push-ups 2

Tip: Both variations are effective.

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EMS Provider Offers Home Exercise Options

SB Triceps Extension 1

Tip: Try to keep your upper arm perpendicular to the floor.

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EMS Provider Offers Home Exercise Options

SB Triceps Extension 2

Tip: Try to keep your upper arm perpendicular to the floor.

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EMS Provider Offers Home Exercise Options

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