Презентация на тему: Body Improvement Club Day 10 Workout

Body Improvement Club Day 10 Workout
Warm-up Stretches
Workout
Body Improvement Club Day 10 Workout
Back Warmup Stretch : (Child’s pos e) Do option 1 or 2 for 30 seconds (2x)
Wide Row (Chest & Back)
Air Bike (Abs; Optional)
Arm Stretches (each for 30 seconds)
Concentration Curls (Biceps)
Seated Hammer Curls (Biceps)
Cool-down Stretches
YOU’R E DO NE!!!
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Первый слайд презентации: Body Improvement Club Day 10 Workout

Organized by Ruby and Danny

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Слайд 2: Warm-up Stretches

Before you do the workout, please make sure to do numbers 1-8, 10-11, 14, and 16 on the chart to the right. For each stretch, hold the pose for about 10-15 seconds. Additionally, before you start the workout/stretches, feel free to play some music! (like perhaps some mp100 music?)

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Слайд 3: Workout

Exercises (Abs, Biceps, Back) Wide Row Air bike (optional) Ab exercise Bicep exercise 1 Bicep exercise 2 Workout

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Слайд 4

GA NBATTE !

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Слайд 5: Back Warmup Stretch : (Child’s pos e) Do option 1 or 2 for 30 seconds (2x)

Option 1 Option 2

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Слайд 6: Wide Row (Chest & Back)

(Without Dumbbells) Light: 2 sets, 5 times (60 sec rest) Medium: 2 sets, 10-15 times (60 sec rest) Heavy: 2 sets, 20 times (90 sec rest) (With Dumbbells) Light: 2 sets, 3 times (90 sec rest) Medium: 2 sets, 5-10 times (90 sec rest) Heavy: 2 sets, 10 times (120 sec rest) Do what you can. Please don’t overdo it! Hydrate after & rest for 2-3 minutes Music break:

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Слайд 7: Air Bike (Abs; Optional)

Go at your own pace. Light: 2 sets, 15-30 seconds (60 sec rest) Medium: 2 sets, 30-45 seconds (60 sec rest) Heavy: 2 sets, 45-60 seconds (90 sec rest) Hydrate & rest 2-3 minutes.

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Слайд 8: Arm Stretches (each for 30 seconds)

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Слайд 9: Concentration Curls (Biceps)

(If you don’t have dumbbell, we recommend using a towel) Light: 2 sets, 5 reps/arm (60 sec rest) Medium: 2 sets, 10 reps/arm (60 sec rest) Heavy: 2 sets, 20 reps/arm (90 sec rest) (With Dumbbells) Light: 2 sets, 3 reps/arm (60 sec rest) Medium: 2 sets, 6 reps/arm (90 sec rest) Heavy: 2 sets, 10 reps/arm (120 sec rest) Do what you can. Please don’t overdo it! Hydrate after & rest for 2-3 minutes

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Слайд 10: Seated Hammer Curls (Biceps)

(If you don’t have dumbbell, we recommend using a towel) Light: 2 sets, 5 reps (60 sec rest) Medium: 2 sets, 10 reps (60 sec rest) Heavy: 2 sets, 15-20 reps (90 sec rest) (With Dumbbells) Light: 2 sets, 3 reps (60 sec rest) Medium: 2 sets, 6 reps (90 sec rest) Heavy: 2 sets, 10 reps (120 sec rest) Do what you can. Please don’t overdo it! Hydrate after & rest for 2-3 minutes

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Слайд 11: Cool-down Stretches

These stretches are basically the same as the w arm-up ones, but they’re just as important! So, once more, please make sure to do 1-8, 10-11, 14, and 16. This time, do each pose for about 15 seconds, regardless of how long you held them for last time. Please remember to offer your feedback on whether the workout was too easy, too hard, etc. And we love suggestions, so feel free to @ or dm us! Here is the link to this week’s feedback quiz: Submit your feedback here! do it Source

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Последний слайд презентации: Body Improvement Club Day 10 Workout: YOU’R E DO NE!!!

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