ALAN LEVI PERSONAL TRAINING
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|Posted on September 20, 2012 at 3:24 AM|
Right, put down that chocolate orange NOW! Here is the workout that will boost your metabolism, build muscle and increase stamina. . .
Bodyweight workouts don't need to be boring, you just need to mix them up a bit. Try this one - with a few modifications you can really challenge yourself. . .
1. STUTTER SQUATS - SQUAT A QUARTER OF THE WAY DOWN, THEN COME UP. REPEAT 3 TIMES AND THEN DO A FULL SQUAT. AIM TO DO 12 (3 QUARTER SQUATS AND ONE FULL SQUAT COUNTS AS ONE REP !)
NOW MOVE ON TO EXERCISE 2. NO REST !
2. SUPERSLOW PUSH UPS - LOWER YOURSELF FOR 5 SECONDS, PUSH UP FOR 5 SECONDS. AIM TO DO 12 REPS
3. ECCENTRIC LUNGES - GET INTO A LUNGE POSITION, LOWER YOURSELF DOWN FOR 3 SECONDS, THEN COME UP QUICKLY. COMPLETE ALL REPS ON ONE LEG BEFORE YOU CHANGE LEGS. AIM TO DO 12 REPS
4. IF YOU HAVE A CHIN UP BAR OR SOMETHING STURDY TO HANG ONTO THEN TRY THIS. . .
ISO-DYNAMIC CHIN UPS. PULL YOURSELF UP, HOLD THE TOP POSITION FOR 12 SECONDS.
LOWER DOWN.(PUT YOUR FEET ON THE FLOOR UNLESS YOU ARE SUPER-STRONG).
PULL UP AND HOLD FOR 9 SECONDS. LOWER DOWN
PULL UP AND HOLD FOR 7 SECONDS.
PULL UP AND HOLD FOR 5 SECONDS
PULL UP AND HOLD FOR 3 SECONDS
PULL UP AND HOLD FOR 1 SECOND
COLLAPSE ON FLOOR IN HEAP
Now, you have earned that glass of cava and the rest of that chocolate orange
GET STRONGER, LIVE LONGER