All exercises are to be done for a 2 minute time period with a 1 minute rest period between exercises. This routine was put together as a resistance workout and not as a strength training routine. For this routine you will need dumbbells at a weight that you can sustain the exercise for 2 minutes. E-Z bar with plates that you can sustain the exercise for 2 minutes. Weight lifting bar with plates that you can sustain the exercise for 2 minutes. Resistance Bands.
1. Dumbbell Curls-Sit holding a dumbbell in each hand with arms hanging down and the palms of the hands facing the body. Rotate the forearm up before the forearm reaches horizontal, continue by raising the elbow at the end of the movement. Return to initial position.
2. Seated E-Z Bar Tricep Extensions-Sit and grasp an E-Z bar with an overhand grip and arms vertical . Bend elbows to lower the bar behind the head. Return to initial position.
3. Wrist Curls-Sit with the forearms resting on the thighs or on a bench and grasp the bar with an underhand grip with wrists relaxed. Raise the hands by flexing at the wrists. Return to initial position.
4. Tricep Kickbacks-Stand with the knees slightly bent and lean forward at the waist, maintaining a straight back. Bend the elbow and hold the upper arm horizontally alongside the body. Extend the forearm. Return to initial position.
5. Reverse Barbell Curls-Stand with legs slightly apart and arms extended and grasp the bar with an overhand grip, thumbs facing each other. Raise the forearms by bending the elbows. Return to initial position.
6. Tricep Dips-Suspend the body between 2 benches by placing the hands on the edge of one bench and the feet on the edge of another bench. Dip by bending the elbows and rise by extending the forearms. Return to initial position. (good luck doing this for 2 minutes DO NOT hurt yourself go slow!!)
7. Push Downs-Secure resistance bands in door frame. Stand facing the door and grasp the handle with an overhand grip, keeping the elbows tucked into the body. Extend the forearms keeping the elbows tucked into the body. Return to initial position.
8. Reverse Wrist Curls-Sit with the forearms resting on the thighs or on a bench and grasp the bar with an overhand grip and keep the wrists relaxed. Raise the hands by extending at the wrists. Return to initial position.
1. Dumbbell Curls-Sit holding a dumbbell in each hand with arms hanging down and the palms of the hands facing the body. Rotate the forearm up before the forearm reaches horizontal, continue by raising the elbow at the end of the movement. Return to initial position.
2. Seated E-Z Bar Tricep Extensions-Sit and grasp an E-Z bar with an overhand grip and arms vertical . Bend elbows to lower the bar behind the head. Return to initial position.
3. Wrist Curls-Sit with the forearms resting on the thighs or on a bench and grasp the bar with an underhand grip with wrists relaxed. Raise the hands by flexing at the wrists. Return to initial position.
4. Tricep Kickbacks-Stand with the knees slightly bent and lean forward at the waist, maintaining a straight back. Bend the elbow and hold the upper arm horizontally alongside the body. Extend the forearm. Return to initial position.
5. Reverse Barbell Curls-Stand with legs slightly apart and arms extended and grasp the bar with an overhand grip, thumbs facing each other. Raise the forearms by bending the elbows. Return to initial position.
6. Tricep Dips-Suspend the body between 2 benches by placing the hands on the edge of one bench and the feet on the edge of another bench. Dip by bending the elbows and rise by extending the forearms. Return to initial position. (good luck doing this for 2 minutes DO NOT hurt yourself go slow!!)
7. Push Downs-Secure resistance bands in door frame. Stand facing the door and grasp the handle with an overhand grip, keeping the elbows tucked into the body. Extend the forearms keeping the elbows tucked into the body. Return to initial position.
8. Reverse Wrist Curls-Sit with the forearms resting on the thighs or on a bench and grasp the bar with an overhand grip and keep the wrists relaxed. Raise the hands by extending at the wrists. Return to initial position.
No comments:
Post a Comment