Shelton Trainor
What is a complete protein?
What is a complete protein?
Shelton Trainor
Foods To Help Burn Fat
Foods To Help Burn Fat
, , , ,

Get Out The Gym For A Day

, , , ,

 

  • 5 minute jog (remember start and ending points, try to beat end point next time.)
  • Stretch for another 5-10 minutes 

Go 20 Yards for each movement

Repeat 3 times, then move to next movement 

Warm back to start each time

  • Forward Lunge
  • Side lunge
  • Backward lunge
  • Skip
  • Side skip
  • High knees
  • Side shuffle (low to ground)
  • Toy soldiers
  • Backwards run
  • A skip

Move the distance to 60 yards

  • Sprint and walk back (repeat 8 times)

After completing 8 sprints take another 5 minute jog, and you are finished.

Arms

Complete 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. 

REP count 15

  • Inverted row
  • Pull ups
  • Lateral lunges 

 

  • Biceps Hammer curls
  • Lateral Shoulder raise
  • Tricep cable pull downs

 

 

  • Bicep curls with resistance band
  • Skull crushers 
  • Tricep pull downs with resistance band

 

  • Forward shoulder raise
  • Overhead press
  • Push ups

Full Body Workout

Complete 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. 

 

REP count 20

  • Air squats
  • Sumo squats
  • Jump squats

 

  • Walking kettle bell swings
  • Med ball push ups
  • Crunches

 

  • Med ball burpees
  • Mountain climbers
  • Jump lunges

 

  • Pull ups
  • Jack squats with weight
  • Steps ups (one leg at a time)

Upper Body Workout

Complete 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. 

REP count 20

  • Push ups
  • Wall Tricep extensions
  • Inverted row

 

  • Bent over reverse grip row 
  • Tricep extension
  • Lateral shoulder raise 

 

  • Dumbbell chest press
  • Push ups (hands on bench)
  • Incline dumbbell bench press

 

  • Flys
  • Push ups  (feet on bench)
  • Reverse Fly