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Expert Full Body Session

Updated: May 1, 2020

Expert Full Body Workout made for those who have been doing exercises for a few years or more, and do not have any disability or low mobility.


 

-Overhead Squat:


  • Do 10 repetitions

  • Rest 30 seconds

  • Do 3 sets


-Tips: Just as a normal squat but this time, put your hands behind your neck during whole set. Go down keep for 1 second on the lowest position possible and drive up.


-Benefit: This variation of the squat has the benefit of increase your mobility.


-Target muscles: Legs and core.

 

-Side Lunges:


  • Do 12 repetitions (6 each leg)

  • Rest 15 seconds

  • Do 3 sets


-Tips: Starting with standing position, legs wide and toes looking at 45 degrees. Then start with one leg, hips back, body weight on the middle position and go down to the side bending your knee. Go as lower as you can keeping the other leg straight. Go back to the starting position, then repeat other leg.


-Benefits: develop balance and stability.


-Target muscles: Inner and outer legs.


 


SUPER SET:


-Push up:


  • Failure or maximun 10 repetitions


-Tips: Start in a standard press up position Place each hand as wide as is comfortable. The wider apart your hands are the harder you will work out your chest Slowly lower your chest towards the floor whilst ensuring your abs are tight and your spine is in neutral position. Slowly push back up to the start position.


-Benefits: build upper body strength.


-Target mucles: triceps, pectoral muscles, and shoulders. they can also strengthen the lower back and core.



straight away


-Superman pull up:


  • Do 12 repetitions, holding for 2 seconds on the contraction phase


-Tips: Lie facedown on the floor with your arms extended in front of you and your legs extended behind you. Engage your lower back and shoulders to raise your chest and arms off the floor. This is your starting position. From here, engage your lats and draw your elbows in towards your chest like you’re doing a pullup. Extend your arms in front of you again. That’s one rep.


-Benefits: builds support and stability for the spine, improves posture of rounded shoulders. Perfect for those who spend hours on desks.


-Target muscles: Posterior chain (Erector spine, lats, traps ,gluteus and hamtrings).



-After you have done this Super Set (2 exercises in a row with no rest):


  • Rest for 1 minute

  • Repeat 2 more Super Sets


TOTAL 3 x SUPER SETS


 

-Reversed Bridge Reacher:


  • Do 12 repetitions (6 each arm)

  • Rest 15 seconds

  • Do 3 sets


-Tips: Sit down and put your hands behind your back. Bend your knees. Let your feet firm on the floor. Tighten your butts. Gradually raise your hips so that you’re in line with your shoulders raising your arm up to the highest point then go back to the starting position and repeat with your other hand.


-Benefits: improve your posture and can help ease lower back pain.


-Target muscles: Gluteus, lower back, hamtrings, triceps.


 

-Pike Press Ups:


  • Do 6 repetitions

  • Rest 1 minute

  • Do 2 sets


-Tips: Get into a press-up position with your hands wider than shoulder width apart. Bend at the waist and lift your heels off the floor, keeping your back straight, so your body forms an upside down V-shape. Bend at your elbows to lower your head towards the floor. Then push back explosively to the start position.


-Benefits: builds upper body strength and develops overhead push movement.


-Target muscles: Shoulders, Chest and Triceps.


NOTE: This exercise is between expert and advance level. This is why you only do a few repetitions and a few sets. Go carefully with your head as it reaches the floor on the eccentric phase. Use a towel under it or do it on carpet.


 


CORE WORKOUT



-TRI-SET:


-Single leg V-Sit Ups:


  • As many as repetitions as possible (AMARAP) in 30 seconds


-Tips: Start in supine whole body on the floor position. Bring both arms and one leg up at the same time while the other leg remains in the same position. Lower the top leg and switch legs.


Rest 15 seconds


-Russian Twist:


  • As many as repetitions as possible (AMARAP) in 30 seconds


-Tips: Sit on the floor keeping your feet on the ground and knees bended. Lean back slightly so your torso and legs form a V-like shape, bracing your abdominal wall to engage your core. Balancing here, twist your torso from side to side without moving your legs.


Rest 15 seconds


-Mountain Crunches Variation:


  • As many as repetitions as possible (AMARAP) in 30 seconds


-Tips: Assume a standard push-up position with arms straight. Begin exercise by lifting your right foot off the ground and bringing your right knee to your left elbow. Rotate hips and twist abs to touch knee to opposite elbow. Repeat with opposite leg.



-After you have done this Super Set (2 exercises in a row with no rest):


  • Rest for 1 minute

  • Repeat 1 more time this Super Set


TOTAL 2 x TRI-SETS


 

CARDIO EXERCISE WORKOUT


-Squat Jacks:


  • Keep doing the exercise for 1 minute without interruption

  • Rest 20 seconds

  • Do 3 Sets


-Tips: Start on squatting position with feet together and hand touching the ground. Then jump up finishing with hands on the top and feet wide likely Jumping Jacks exercise. to finish one rep then go back to the starting position by other jump to the floor.


 

Hope you enjoy this Workout made for experts in exercises. Please be careful if you find some of the exercises very challenging for you, plus if you are in your home alone. Always better if you contact a professional to correct your technic and supervise you.

If you think that it could really hard for you then, you should go back to my:


Click or tap on the name below or on the picture:


 

Do not forget that you can ask me anytime or give me a comment for any question you might have.


Also, do not forget to stretch your muscles after every workout you do.

For more information just follow me in my social media and check my other videos.


If you do not have enought with all of this then, just contact to me and BOOK your FREE TRIAL session with me, and I will show you how to do everything and I will correct your technic and performance by myself in LIVE!!





Work on the progressive way, go step by step working well in every one of them. And you will see when you look behind how far you went!!


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