Презентация на тему: Body Improvement Club Day 4 Workout

Body Improvement Club Day 4 Workout
Warm-up Stretches
Baseline Workout
Warm-up Exercise 1: Lunge with a Twist 2 sets of 10
Warm-up Exercise 2: Knee to Chest 2 sets of 10
Warm-up Exercise 3: High Kicks 2 sets of 10
Warm-up Exercise 4: Hip Stretch with a Twist 2 sets of 10
Lunges (Muscle Group: Buttocks & Thighs) Light: 2 sets,10-12 reps (minute rest between sets) Heavy: 4 sets,10-12 reps (minute rest between sets)
Squats (Muscle Group: Lower body; Buttocks & Thighs) Light: 2 sets, 5-10 reps (90 sec rest between sets); Heavy: 3 sets,10-12 reps (60 sec rest between sets)
Planks (Muscle Group: Abs & Back)
Intermediate Workout (O nly if you feel you’re ready to take it up a notch!)
Bicep Curls (Muscle Group:Upper Body) 2 sets 10-12 reps each arm, minute rest (using whatever weights/dumbells you have; if you don’t have either use something
Lateral Raises (Muscle Group: Upper body) 2 sets 10-12 reps, minute and a half rest
Triceps kickbacks (Muscle Group: Upper body) 2 sets 10-12 reps, minute and a half rest
Cool-down Stretches
1/15
Средняя оценка: 4.3/5 (всего оценок: 57)
Код скопирован в буфер обмена
Скачать (8569 Кб)
1

Первый слайд презентации: Body Improvement Club Day 4 Workout

Organized by Ruby and Danny

Изображение слайда
2

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?)

Изображение слайда
3

Слайд 3: Baseline Workout

Exercises Warm-ups Lunges Squats Planks No need to overdo it. Remember the focus is solidifying our core foundation and gradually building up from there! Plus we’re doing this together!!

Изображение слайда
4

Слайд 4: Warm-up Exercise 1: Lunge with a Twist 2 sets of 10

FOR EACH WARM-UP EXERCISE MAKE SURE IF YOU’RE IN SLIDESHOW PRESENTER VIEW TO PRESS ‘S’ TO SEE NOTES FOR EACH WARM-UP

Изображение слайда
5

Слайд 5: Warm-up Exercise 2: Knee to Chest 2 sets of 10

FOR EACH WARM-UP EXERCISE MAKE SURE IF YOU’RE IN SLIDESHOW PRESENTER VIEW TO PRESS ‘S’ TO SEE NOTES FOR EACH WARM-UP

Изображение слайда
6

Слайд 6: Warm-up Exercise 3: High Kicks 2 sets of 10

FOR EACH WARM-UP EXERCISE MAKE SURE IF YOU’RE IN SLIDESHOW PRESENTER VIEW TO PRESS ‘S’ TO SEE NOTES FOR EACH WARM-UP

Изображение слайда
7

Слайд 7: Warm-up Exercise 4: Hip Stretch with a Twist 2 sets of 10

FOR EACH WARM-UP EXERCISE MAKE SURE IF YOU’RE IN SLIDESHOW PRESENTER VIEW TO PRESS ‘S’ TO SEE NOTES FOR EACH WARM-UP

Изображение слайда
8

Слайд 8: Lunges (Muscle Group: Buttocks & Thighs) Light: 2 sets,10-12 reps (minute rest between sets) Heavy: 4 sets,10-12 reps (minute rest between sets)

Изображение слайда
9

Слайд 9: Squats (Muscle Group: Lower body; Buttocks & Thighs) Light: 2 sets, 5-10 reps (90 sec rest between sets); Heavy: 3 sets,10-12 reps (60 sec rest between sets)

Start standing upright. Always perform a squat with your feet hip distance apart. Feet parallel to your shoulders, arms out in front of you, back straight Your hips should sink behind you as if you are sitting in a chair.

Изображение слайда
10

Слайд 10: Planks (Muscle Group: Abs & Back)

Begin by holding the plank position for 15 seconds. Light: 3 sets, 30 seconds rest between sets Heavy: 5 sets, 45 seconds rest between sets Note: Eventually we’ll progress up to 90 seconds!

Изображение слайда
11

Слайд 11: Intermediate Workout (O nly if you feel you’re ready to take it up a notch!)

Exercises (do baseline workout first) Bicep curls Lateral raises Triceps kickbacks Note: Adjustable weights highly recommended to add resistance for these exercises! Suggestions will be shared in BIC channel this week throughout Workout Day!

Изображение слайда
12

Слайд 12: Bicep Curls (Muscle Group:Upper Body) 2 sets 10-12 reps each arm, minute rest (using whatever weights/dumbells you have; if you don’t have either use something you can grasp with your fist)

Stand with feet hip distance apart, palms facing inward towards mid-line of your body Maintain posture as you raise and lower the weights, bending at the elbow

Изображение слайда
13

Слайд 13: Lateral Raises (Muscle Group: Upper body) 2 sets 10-12 reps, minute and a half rest

Stand with dumbbell with each hand, palms facing inward towards mid-line of body Raise your arms straight to shoulder height and lower slowly If you are bending your elbows, you are lifting too much weight Lower the arm weights and keep your arms straight

Изображение слайда
14

Слайд 14: Triceps kickbacks (Muscle Group: Upper body) 2 sets 10-12 reps, minute and a half rest

Use a chair/bench to stabilize yourself Extend your arm slowly backward and return to starting position with control

Изображение слайда
15

Последний слайд презентации: Body Improvement Club Day 4 Workout: 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. This concludes our first workout session! (Keep in mind this is testing the waters in a way, it’s intended to assess people’s skill levels.) Notes: Unfortunately there will not be a strength section this week, as we need to encourage people to purchase (not too heavy) weights, and compile a list for alternatives to weights. Please offer your feedback on whether the workout was too easy, too hard, etc. And we love suggestions, so feel free to @ or dm us!

Изображение слайда