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A Complete In Home Total Body Workout In 30 Minutes .pdf

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1. A Complete In Home Total Body Workout In 30
2. An Athletic Body Workout For Men and Women Interview With Coach Eddie Lomax
3. Total Body Workouts - Are They Even Necessary?
4. Full Body Workouts Versus Partial Body Workouts Which is Best?
5. Full Body Workouts That Keep You Fit


1. A Complete In Home Total Body Workout In 30
By doing these in home total body workout routines, you don't have
to spend hours and hours of your precious time in the gym or on the
track in order to get in shape, and stay in shape - or to lose a few
extra pounds. I am not knocking gym workouts or working out for
prolonged periods of time. If this is what you want to do, and you
can put that much time into your fitness routines, good for you.
However, most people in this day and time of trying to get ahead in a
career, and at the same time trying to take care of the family or
home front, simply don't have hours and hours in their schedule for
working out.
>>>For More Information Please Click Here!<<<
If you fit into this category, then these home total body workout
routines are for you. The reason that I am suggesting the following
series of exercises is because I do them myself every other day, and
they work well for me. I believe that they will also work for you.
However, everyone is different. What works for one person may not
work for another. The key is to find what exercises work best for you,
based on your style and fitness goals, and then stick with them.
During these home total body workout routines, I basically do 6
different exercises, 3 lower body and 3 upper body, in about 30
minutes every other day. Each time after I finish all of the exercises,
my heart rate is up, and I am breathing hard and sweating
immensely. I am able to feel the effects for the rest of the day. On
the other days, I do some type of cardiovascular, high intensity,
interval training exercises like walking, jogging, biking, or playing

I do all of the home total body workout exercises in pairs. For
example, an upper body workout is paired with a lower body
workout. I usually do 3 sets of each exercise in a pair. You will need
to purchase a pair of 5 to 15 pound dumbbells and an exercise ball to
do most of these exercises. The exact weights of the dumbbells
depends on your present level of fitness and strength. All of the
exercises are described below.
Home Total Body Workout - Arms Curl and Abdominal Crunch
Arms Curl 1. In a standing position, with a dumbbell in each hand, arms straight
and hanging down to the side of the body, flex your left arm to bring
the dumbbell up near your chest.
2. Slowly, lower your left fore arm to bring the weight back down to
your side.
3. Alternately, do the same movement with your right arm, as you
keep your left arm down to the side.
4. Repeat the same movement with each arm 10 to 15 times or
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Abdominal Crunch - You will need an exercise ball for this exercise.
Of course, feel free to do the traditional abdominal crunch without
an exercise ball.
1. Sit on the exercise ball with hands clasped together and arms
extended directly above your head.
2. Lean backward as far as you can, and at the same time, move your
arms downward to knee level.

3. Return to sitting position again and return your arms directly
above your head.
4. Repeat this movement 15-25 times or repetitions.
After doing one set of the abdominal crunch, you will do a second set
of the arm curl, and then alternately, perform a second set of the
abdominal crunch. Then, perform a third set for the arm curl, and a
third set for the abdominal crunch. Rest or recover no more than 30
seconds between the sets.
You should end up doing 3 sets of each exercise. This should take no
longer than about 10 minutes. After resting for no longer than about
1 minute, you will then move on to the second pair of exercises.
Home Total Body Workout - Standing Reverse Fly And Dumbbell
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Standing Reverse Fly 1. Stand with feet slightly more than shoulder distance apart and
slightly bend your knees.
2. Lend forward and slightly bend your back while holding the
dumbbells with arms extended straight down in front of you.
3. Open arms out keeping elbows slightly bent.
4. When arms are parallel to floor, slowly lower dumbbells back
down in front of chest.
5. Repeat this movement 10 - 15 times or repetitions.
Dumbbell Lunges - 1. Holding dumbbells at sides, stand upright with
feet slightly less than shoulder width apart.

2. Step forward about 2 feet with one foot and bend knee to about
90 degrees. As you plant your foot bend trailing knee so it nearly
touches floor.
3. Push off with front foot to return to starting position.
4. Repeat this movement 10 to 15 times or repetitions
As described above, alternate doing one exercise after the other,
resting no more than 30 seconds after each set. Again, you should
end up doing 3 sets of each exercise.
Home Total Body Workout - Standing Shoulder Presses And Standing
From Seated Position
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Standing Shoulder Presses 1. Stand upright with dumbbells over head. Make sure back is
2. Lower dumbbells slowly to shoulders.
3. When arms are at 90 degrees, press the dumbbells back up.
4. Repeat this movement 10 to 15 times or repetitions
Standing From Seated Position 1. Stand in front of a sturdy chair with your feet slightly wider than
hip distance apart
2. Bend your knees, shift your hips back and take a seat slowly. Keep
your weight on the ball of your feet and don't let your knees extend
past your toes.

3. Lower down until you touch the chair, and then immediately stand
back up raising your heels slightly off the floor. You can hold
dumbbells in hands for extra resistance.
All of the above home total body workout exercises can be
completed in about 30 minutes if no more than 30 seconds is used to
rest between sets, and no more than 1 minutes to recover between
sets of exercises. These are just some of the upper and lower body
exercises. There are many more you can choose instead of the ones
listed above.
As a matter of fact, I suggest that you change up the exercises
frequently. Changing the exercises will result in the workout of a
variety of muscle groups instead of just a few. For example, you may
want to try some of these exercises: arm front raises, single arm row,
shoulder shrugs, overhead triceps extensions, aerobic step exercise,
and wall sit exercise.
The advantage of doing these home total body workout routines is
that you are working out all of the major muscle groups in the body.
The result is a higher metabolic rate and greater fat burn. Your body
will continue to burn fat long after you complete these exercises. I
suggest that you do these exercises every other day in order to give
your body time to recover. I usually do some type of cardio exercise
on the non-total body workout days. Remember to stretch before
and after you do your total body workout.
You can find additional fitness and health news and trends at


2. An Athletic Body Workout For Men and Women Interview With Coach Eddie Lomax
Hey Coach, Glad to have you back again. So, whats Athletic Body
Workout all about?
When most people decide to workout it is because they want to
change the way they look. They usually want to lose fat and gain
muscle. And traditionally, when asked to pick the type of body they
want, they usually use some type of athlete to describe the body
they want.
Most people want the strong, lean, athletic body type. And the best
way to build an athletic body is to train more like an athlete and less
like a gym rat. The Athletic Body Workout is designed to train you
like an athlete, so you can build the athletic body you want.
>>>For More Information Please Click Here!<<<
Awesome. Well, what are the benefits of combining Barbell,
Dumbbell, and Bodyweight workouts within one program?
Exercise is about movement...both the movement of your own body,
as well as the movement of objects. So, to train your body for all
these types of movements you need to use different "tools".
Bodyweight for the movement of your own body. Barbells for the
movement of an external object with both limbs. Dumbbells for the
movement of external objects with either one limb or in alternating
Using bodyweight, barbells and dumbbells not only trains your body
to perform these movements better...but build athletic muscle and
burns fat as well. You not only improve your athletic skills, but your
athletic appearance as well.

Makes sense. Is Athletic Body Workout similar to your previous
workouts? What is the main difference?
Previous workouts were Workout Without Weights and Superior
Dumbbell Workout. Besides the obvious difference of combining
bodyweight, dumbbell and barbells, the workout structure is
completely different. You rotate between General Fitness, Fat Loss,
and Strength & Size workouts to keep you on a steady path of
building your athletic abilities and athletic body.
Workouts I did after this like the Ultimate Gymless Workout, Extreme
Dumbbell Fitness and Gladiator Body Workout use this similar
system because it works so well...and keeps you from getting bored.
>>>For More Information Please Click Here!<<<
You talk briefly about nutrition in Athletic Body Workout. Can you
elaborate on what you feel are some optimal nutritional strategies
for the average trainee?
For the average trainee, you don't need to worry about supplements
or complex eating strategies. But you should clean up your diet. In
my opinion, most people already know how to eat correctly...they
just don't. What is better for you, an apple or a cookie? I bet you
already know the answer, right?
I would start to write down everything you eat for a week. Then take
a look at it in writing. You'll quickly be able to pick out your problem
areas and clean up your diet. Remember, you need fuel to build an
athletic body and give your all during the workouts...so give your
body good, healthy food.
In your previous workouts, the cardio was intertwined with the
strength workouts. Do you follow the same strategy with the
Athletic Body Workout?

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