Day 8: Leaner U w/ Resistance Tubes

Hello friends! Today's routine involves resistance tubes (or bands). Always make sure you have enough resistance to perform the exercises. If the tension of the tubes is too loose (wiggling), you will not be working the muscle hard enough. We will work the chest doing bench presses, legs with lifts, biceps with uppercuts, shoulders with presses, and triceps with donkey kicks. Remember to hydrate your body by drinking plenty of water throughout the day. Within one hour after your workout, feed your muscles by eating a meal high in protein (fish, poultry, beans, or lean red meat) and low in carbs. Push yourself at every workout, the results are coming!

Marcelo

 www.spin-fit.com 

The Workout: 

20 Bench press

20 Squats legs lift

20 Uppercuts

30 Shoulder press

30 Donkey kicks

*For best results repeat this cycle 3-5 times.

Day 7: Stronger U w/Weights.

Greetings! Today we will be performing high repetitions with light weights (3 to 5 lbs. or water bottles) to build lean muscles. This routine consists of 5 exercises to workout the entire body. We will do bicep curls (alternated) to target the biceps, flamingos for legs and shoulders, donkey kicks for triceps, lunges for legs and burpees. Burpees are an intense exercise that will push you to work the entire body. Do not forget to drink plenty of water throughout the day, and minimize the consumption of foods high in calories like sugar, fried foods, white flour and alcohol. Keep a positive mental attitude, follow my guidance and your dream body is closer than you think.

Marcelo

www.spin-fit.com 

Workout: weights

30 Biceps curls alternated

20 Flamingo squats

30 Donkey Kicks

20 Backward lunges

10 Burpees

*For best results repeat this cycle 3-5 times.

Day 6: Calorie Burn Workout.

Hi there!  Today's workout is about burning calories utilizing your own body weight as resistance. This workout consists of 5 exercises to perform 20 seconds each with 10 seconds of rest between exercises.  If you are a beginner, take a longer rest, but not more than 30 seconds per exercise. After you complete the first round, take a 1-2 minute break and start over. For best results repeat 3-5 more times. If you do not have a timer, get a free application for your cell phone to time yourself. For a more accurate way to know how many calories you burn per workout, you need to wear a heart rate monitor. Now let the burning begin!

Marcelo

www.spin-fit.com

 The workout

:20 on/:10 out Side shuffles

:20 on/:10 Prisoner Squats

:20 on/:10 Close Grip Push Ups

:20 on/:10 Booty Kickers

:20 on/:10 Squat Jumps

*For best results repeat this cycle 3-5 times.

Day 5: Rock Hard ABS Workout.

Hello fit parents! Today's workout is about getting your six-pack. The ab muscles are like any other muscle; the more we work them the stronger they become. Today's routine consists of 5 exercises targeting different areas of the abdomen. The first exercise is crunches to target the upper section. Bring your shoulders off the floor and avoid putting any extra stress on the back of your neck. The second exercise is sit-ups to target the middle section; put your hands on the side of your body, or to make the workout more challenging, cross your hands in front of your body. The third exercise is climbing ropes to target the obliques. The fourth exercise is bicycles to target the middle section and the last exercise is kick outs to target the lower section. Keep working hard and the results will show!

Marcelo

www.spin-fit.com 

The Workout: ABS

20 Crunches

20 Sit Ups

20 Climbing ropes

20 Bicycles

30 Kick outs

*For best results repeat this cycle 3-5 times.