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| Greg The Trainer |
| Full Body and Core Workout |
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| CERTIFIED |
| CERTIFIED |
This exercise program is one that may be performed at home or in a hotel room while traveling. This is an
excellent routine that will tone, strengthen, and help you lose weight.
This program hits almost every muscle in your body and is an excellent core conditioner.
This should, if done correctly, take about 20 minutes daily.
Use the abs workout as seen at http://www.gregthetrainer.com/ABSworkout.html. A variation to use in the
abs workout if the Swiss ball is not available would be to perform the plank as if you were going to do a full
push up with your arms extended. Hold yourself in the push up position. Believe me, this is just as effective.
In addition use add the following exercises for the full routine.
Push ups. 15 repetitions with 3 sets each. (May be performed either by standard style push up by
extending you body in the air on the floor from you toes to you hands with your arms extended straight
down from your extended arms on bent knees). Allow yourself in 1 motion with your full body to come down
to the floor and then in a full body motion push your body away from the floor. If you cannot do 15 Push
ups at 1 time continue working on it. In time you will get stronger and be able to accomplish it. This should
take approximately 1 second to go down and 1 second to go up.
Arm curls. 15 repetitions x 3 sets. Using a set of dumbbells, with your arms hanging from your sides as if
you are just standing still, from your elbow joint raise the dumbbells up to a point where your arms will not
go any farther. Now slowly drop you arms back down to the standing position. Use a weight that offers a
challenge but allows you to perform all 3 sets. Be prepared to increase your working weight within about 4
weeks. This should take approximately 1 second to go down and 1 second to go up.
Deep knee bends. 15 repetitions x 3 sets. With you feet shoulder width and toes pointing directly out in
front of you place your hands on your hips. In 1 motion lower yourself, while balancing yourself on your
feet, towards the floor. Try to go far enough down that your thighs become a level surface from yore
knees to your buttocks. Stop at this point and return to a standing position. This should take
approximately 1 second to go down and 1 second to go up.
Toe ups. Do 15 of these directly behind or with the deep knee bends. Simply stand as high as you may on
your toes. Be certain to stretch as high as possible when performing this exercise.
This is an excellent program to use and hits each muscle in your body.
If you are performing these exercises correctly, especially if you haven’t been exercising, your body can
be sore in certain areas. This will go away after 3 to 5 days. If you do this on a daily basis or rather 5 days
a week, you will actually begin to notice small physical changes in about 2 weeks. Additionally you should
experience an increase in energy.
You do need for proper body growth to allow your body a full recuperation time frame. Take a full day from
exercising and give your body a rest. In ant case do not go longer the 48 hours without some exercise. If
you do you metabolism will return to a reduced rate.
Good Luck and good success.
Greg The Trainer
excellent routine that will tone, strengthen, and help you lose weight.
This program hits almost every muscle in your body and is an excellent core conditioner.
This should, if done correctly, take about 20 minutes daily.
Use the abs workout as seen at http://www.gregthetrainer.com/ABSworkout.html. A variation to use in the
abs workout if the Swiss ball is not available would be to perform the plank as if you were going to do a full
push up with your arms extended. Hold yourself in the push up position. Believe me, this is just as effective.
In addition use add the following exercises for the full routine.
Push ups. 15 repetitions with 3 sets each. (May be performed either by standard style push up by
extending you body in the air on the floor from you toes to you hands with your arms extended straight
down from your extended arms on bent knees). Allow yourself in 1 motion with your full body to come down
to the floor and then in a full body motion push your body away from the floor. If you cannot do 15 Push
ups at 1 time continue working on it. In time you will get stronger and be able to accomplish it. This should
take approximately 1 second to go down and 1 second to go up.
Arm curls. 15 repetitions x 3 sets. Using a set of dumbbells, with your arms hanging from your sides as if
you are just standing still, from your elbow joint raise the dumbbells up to a point where your arms will not
go any farther. Now slowly drop you arms back down to the standing position. Use a weight that offers a
challenge but allows you to perform all 3 sets. Be prepared to increase your working weight within about 4
weeks. This should take approximately 1 second to go down and 1 second to go up.
Deep knee bends. 15 repetitions x 3 sets. With you feet shoulder width and toes pointing directly out in
front of you place your hands on your hips. In 1 motion lower yourself, while balancing yourself on your
feet, towards the floor. Try to go far enough down that your thighs become a level surface from yore
knees to your buttocks. Stop at this point and return to a standing position. This should take
approximately 1 second to go down and 1 second to go up.
Toe ups. Do 15 of these directly behind or with the deep knee bends. Simply stand as high as you may on
your toes. Be certain to stretch as high as possible when performing this exercise.
This is an excellent program to use and hits each muscle in your body.
If you are performing these exercises correctly, especially if you haven’t been exercising, your body can
be sore in certain areas. This will go away after 3 to 5 days. If you do this on a daily basis or rather 5 days
a week, you will actually begin to notice small physical changes in about 2 weeks. Additionally you should
experience an increase in energy.
You do need for proper body growth to allow your body a full recuperation time frame. Take a full day from
exercising and give your body a rest. In ant case do not go longer the 48 hours without some exercise. If
you do you metabolism will return to a reduced rate.
Good Luck and good success.
Greg The Trainer
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