Home Training 2


Home Training Program #2

Strength & Conditioning

The program consists of 6 exercises for the full body, together with abs & core exercise/s.

Reps /sets/rest/tempo

Warm up first for 5 mins to bring the body core temperature up. The number of repartitions per exercise are 10, the sets are 3, rest 1 min between set and 2 mins between exercises.

 

Tips:-

1.Try to feel the muscle/s you are working by squeezing them in the contracted position.

2. Tempo is 3 sec on positive phase and 4 sec on negative phase the lowering of the weight. 

Program #2

  • 3 sets x 10 reps per exercise
  • 2 mins rest between exercises
  • 3 mins rest between sets
  • Feel the muscle/s being worked
  • Keep hydrated, take a sip of water between sets

Bench Press

Chest

Incline Dumbbell Press

Bicep Curls

Biceps

Incline Dumbbell Curls
Incline Dumbbell Curls

Sit Up Crunch

Abs

Sit ups
Sit up crunch

lateral raises

Shoulders

Lateral Raise
Shoulder Raises

lunges

Legs

Lunges
Alternating Lunges

Planks

Core

Plank on Knees
Plank on Knees

bent over rows

back

Bent Over Rows
Bent Over Rows

bench dips

Triceps

Triceps Dips

Full Plank

Core

Full Plank
Full Plank
Stretching Chart

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