omplete the first group of 3 exercises before moving on to the next 3. If you have trouble reaching the selected number of reps do as many as possible until it added up to the selected number of reps.
Lower your chest toward the floor and push your hips back. Lengthen your arms alongside your ears, with your forearms on the ball. Reach your hands as far forward as possible, until you feel a stretch along the sides of your chest. (Stretch can also be done on chair or wall)
Remember warm muscles stretch better and safely than cold muscles. Warm up your entire body with light aerobic exercise before stretching. To warm up the lats, include dynamic movements of your arms and shoulders. Hold stretches for 10 to 30 seconds and repeat stretches two to four times. Only stretch to the point of tightness, never to the point of pain.
STANDING ELBOW CURLS
Reps: 25 Coaching Points: Keep your elbows at shoulder height throughout; don’t let them drop toward the floor. Purpose: Teaches proper alignment of ankles, hips and spine while the upper back flexes and extends; mobilizes upper spine.
HIIT done right is a great form of exercise that will make a perfect addition to your workout program. HIIT done wrong could lead to injuries, burn out, and loss of motivation to continue.
Realize that your body can only handle so much intense exercise per week. If you attempt to do HIIT and full-body weight lifting sessions 5 or 6 days a week, it’s only a matter of time before your system crashes. Remember that even though you may be working different muscles on successive workouts, your central nervous system will still be working hard, generating the strength and power needed to get these sessions done. It needs rest time, too. Even the most fit of individuals should cap it off at four very intense workouts total a week if you’re advanced, or three if you’re at the intermediate level.
