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Community D.I.Y. diet Exercises health T-SHIRTS

10 lbs

If you can do this workout everyday? You might be able to lose ten pounds. You might have to watch what you eat?

one hundred crunches

ninety jumping jacks

eighty lunges

seventy squats

sixty seconds running in place

fifty second plank

forty jumping jacks

thirty squats

twenty high knees

ten push-ups

September 2020
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Exercises

Daily Workouts

From Everywhere

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Some workout program schedules

Mon work

Tues rest

Wed work

Thur rest

Fri work

Sat rest

Sun work

Monday thirty minutes full body

Tuesday thirty to sixty minutes cardio

Wednesday thirty minutes full body

Thursday thirty minutes full body

Friday thirty to sixty minutes cardio

Saturday thirty minutes full body

Sunday thirty to sixty minutes cardio

Walk fifteen minutes

Walk thirty minutes

Walk forty-five minutes

Walk one hour

10 push ups

10 close grip push ups

10 wide grip push ups

10 reverse crunches

10 sit ups

10 crunches

10 cross crunches

30 sec elbow plank

As many sets as you want/can

Rest up to 2 minutes


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Exercises push ups TikTok youtube

Dues Payments

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some exercises are not for the elderly

over sixty-five years old

pregnant or disabled

have diabetes or cardio disease

cerebrovascular disease

lung disease

metabolic diseases

consult a physician

know your body & health

Categories
Exercises

Sunday Workouts

Twenty jumping jacks

Twenty squats

Twenty push ups

Twenty jumping jacks

Twenty high knees

Twenty lunges

Twenty push ups

Twenty crunches

Twenty squats

Twenty mountain climbers

Twenty lunges

Examples Of Workout Sequence

First week

45×8 45×9 45×10

Second week

45×11 45×12 50×8

Third week

50×9 50×10 50×11

Fourth week

50×12 55×8 55×9

First week

45×8 45×8 45×8

45×10 45×9 45×8

45×11 45×10 45×9

Second week

45×12 45×11 45×9

45×12 45×12 45×10

45×12 45×12 45×11

Third week

45×12 45×12 45×12

50×9 50×8 50×8

50×10 50×9 50×8

Fourth week

50×10 50×10 50×9

50×11 50×10 50×9

50×12 50×11 50×10

If you can do six reps. You can go up in weight.

Once you know your max.

Percentage workouts

50% 55% 60% 65% 70%

75% 80% 85% 90% 95%

100%

7 mins workout

Jumping jacks

Wall sit

Push Ups

Crunches

Squats

Planks

Jog-in-place

Lunges

Push Ups & rotations

Left side planks

Right side planks

WOD

Squats

Push Ups

Mountain climbers

Cross punch roll ups

Right side plank crunches

Left side plank crunches

Leg raises

Elbow to knee crunches

WOD

Jumping jacks

Squats

Cross punch roll ups

Push-up & rotation

Straight-arm plank & right raise

Straight-arm plank & left raise

Push-ups

Wall mountain climbers

LADDER WORKOUT

10-9-8-7-6-5-4-3-2-1

bench press

100-200-300-400-500-500-400-300-200-100

row

RONEY WOD

4 rounds for time

200 meter run

11 thrusters 135/95 lbs

200 meter run

11 push presses 135/95 lbs

200 meter run

11 bench presses 135/95 lbs

CROSSFIT

Skill

  • bench press
  • Every 90″ x 7 sets:
  • 3 bench press @80-85%1RM
  • *after each set do 5-8 strict chin ups

Wod

3 rounds: 4′ work-1′ rest

10 floor press 60/40

15 russian kbs 32/24

15 burpees over the bar

CROSSFIT MARRIED MASTERS

Bench / Pull Up

10,9,8,7,6,5,4,3,2,1, bench press 205

10 pull ups between sets

CROSSFIT-STYLE CONDITIONING WORKOUT

Workout

400 meter run

50 overhead plate walking lunges

50 deadlifts

20 dumbbell step-ups

40 kettlebell swings

30 push ups

30 sit ups

20 burpees

20 box jumps

10 thrusters

10 pull ups

400 meter run

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Exercises

Before Bed