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Sample Routine - 3 day No equipment Bodyweight: Intermediate

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Sample Routine - 3 day No equipment Bodyweight: Intermediate Empty Sample Routine - 3 day No equipment Bodyweight: Intermediate

Post by Canuck Singh on Mon Mar 08, 2010 1:12 am

Day 1:
Patt
- Warm up with body weight squats
Sample Routine - 3 day No equipment Bodyweight: Intermediate Body_weight_squats
- Step Ups and Step Downs: 3 sets x 10 reps
Sample Routine - 3 day No equipment Bodyweight: Intermediate Step_up_front
- Overhead Broomstick Squat: 2 sets x 10 reps
Sample Routine - 3 day No equipment Bodyweight: Intermediate IMG_1365
- Bodyweight Lunge: Walking lunge for 20 steps
Sample Routine - 3 day No equipment Bodyweight: Intermediate Walking-lunge_0
BICEPS
- Arm Curl with any available weight: 3 sets x 10 reps
Sample Routine - 3 day No equipment Bodyweight: Intermediate 04_armcurlman1
CALVES
- Standing 2 feet calf raise: 2 sets x 10 reps
Sample Routine - 3 day No equipment Bodyweight: Intermediate Ex_standing_calf_raise
- Supported 1 leg calf raise: 2 sets x 10 reps
Sample Routine - 3 day No equipment Bodyweight: Intermediate Standing_calf_raise_1
CONDITIONING
- Burpees: Complete as many sets as it takes to break a sweat
Sample Routine - 3 day No equipment Bodyweight: Intermediate 2006_04_17_body_work_4
- Skip Rope: 1-3 minutes to begin with
Sample Routine - 3 day No equipment Bodyweight: Intermediate Pro_skip_rope_centre_500_49173
STRETCHES: to end with All for 30 seconds
- Quad stretch (hand on same side leg) Sample Routine - 3 day No equipment Bodyweight: Intermediate 0198631472.quad-stretch.1
- Quad Stretch (hand on opposite side leg) Sample Routine - 3 day No equipment Bodyweight: Intermediate QuadStretch
- Calf stretch Sample Routine - 3 day No equipment Bodyweight: Intermediate Stretch_calf
- Bicep Stretch Sample Routine - 3 day No equipment Bodyweight: Intermediate 82_new

DAY 2:
Chest:
- Push Ups to warm Up
Sample Routine - 3 day No equipment Bodyweight: Intermediate Pushup
- Incline Push Up: 3 sets x 10 reps
Sample Routine - 3 day No equipment Bodyweight: Intermediate Bodyweight-exercise-15
- Decline Push UP: 2 sets x 10 reps
Sample Routine - 3 day No equipment Bodyweight: Intermediate Bodyweight-exercise-14
SHOULDERS
- Shoulder Front Raise with Bar or weight: 2 sets x 10 reps
Sample Routine - 3 day No equipment Bodyweight: Intermediate Guything1
- Shoulder Lateral Raises with weight: 2 set x 10 reps
Sample Routine - 3 day No equipment Bodyweight: Intermediate Lateral2
TRICEPS
- Tricep dips 3 sets x 10 reps
Sample Routine - 3 day No equipment Bodyweight: Intermediate Benchdip
Cardio:
- Shadow Boxing & Kicking: begin with 1-3 minutes, should be 30-60 seconds constant non-stop with 30s breaks
STRETCHING
- Chest stretch: Sample Routine - 3 day No equipment Bodyweight: Intermediate Pepup_11_2
- Deltoid Stretch: Sample Routine - 3 day No equipment Bodyweight: Intermediate Stretch_deltoid
- Tricep Stretch: Sample Routine - 3 day No equipment Bodyweight: Intermediate Shoulder%2520triceps%2520stretching
DAY 3
Low Back - Hamstrings
- Glutes Hamstring Raise: Warm up then 3 sets of 8 reps (Feet can be under any heavy object or held down by someone)
Sample Routine - 3 day No equipment Bodyweight: Intermediate Ghr3
- Good Mornings: 2 sets x 8 reps (with broomstick)
Sample Routine - 3 day No equipment Bodyweight: Intermediate Wrk_goodmornings1
Upper Back
- Sternum Pulls: 3 sets x 10 reps (Set up the broomstick between 2 chairs safely)
Sample Routine - 3 day No equipment Bodyweight: Intermediate Th_13
* Obviously feet on the ground, not on a ball. Broomstick should be safely placed between 2 solid objects
TRAPS
- Weight Shrugs: 3 sets of 10 reps (utilise bags of Wheat or buckets of water if available)
Sample Routine - 3 day No equipment Bodyweight: Intermediate 202877548_4d79cd1281_m
CONDITIONING:
- Hops + Side Stepping Drill: Basically complete hops for 10 meters, and then side lunge your way back to the start, repeat and side lunge back the other way
STRETCHES:
- Hamstring Stretch: Sample Routine - 3 day No equipment Bodyweight: Intermediate H5551179
- Hug Stretch: Sample Routine - 3 day No equipment Bodyweight: Intermediate Hugging
- Lunge Stretch: Sample Routine - 3 day No equipment Bodyweight: Intermediate Lunge-stretch

That's it for 3 days of the week.
- You will notice I didn't include any abdominal work. As the workouts would become excessively long, its probably best to do abdominal work on the 2 days off.
- Include
* crunches Sample Routine - 3 day No equipment Bodyweight: Intermediate AbdominalCrunches
* leg raises Sample Routine - 3 day No equipment Bodyweight: Intermediate BentKneeLegRaises
* Side Planks Sample Routine - 3 day No equipment Bodyweight: Intermediate Side-plank-exercise
* Static Holds: Sample Routine - 3 day No equipment Bodyweight: Intermediate Static%2520holds

- Supplement your training with juice and protein
- Always warm up appropriately before training, get the heart rate up and the sweat going
- Always warm up progressively for each exercise you begin with
- Use LIGHT weights to begin with, and work on slow controlled reps to get used to the form and full range of your own available motion. Do not force exercises, and don't continue if something is uncomfortable or causes pain

The above is the best I could come up with for No equipment to complete at home safely. Some weights such as can of beans or something is necessary to do some of the exercises.
Canuck Singh
Canuck Singh
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Location : Van Can

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