Scribd Logo
Upload

Welcome to Scribd!

  • Routine 3

    Uploaded by

    api-533964565
    33 views1 page
    The document outlines an exercise routine divided into warm-up, strength, cardio, and cool-down sections. The warm-up involves running at different speeds and adding movements like hops and rotations for 50-50 seconds each. The strength section focuses on exercises like bicep curls, tricep kickbacks, and pull aparts using an elastic band for 60 seconds each, repeated 3 times with 20 second breaks. The cardio section includes various abdominal exercises held for 1 minute 30 seconds like side leg raises and raised leg crunches, repeated 3 times with 20 second breaks. Finally, the cool-down stretches different muscle groups like the neck, pelvis, hamstrings, and chest for 1 minute 30 seconds each.

    Original Description:

    Original Title

    routine 3

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines an exercise routine divided into warm-up, strength, cardio, and cool-down sections. The warm-up involves running at different speeds and adding movements like hops and rotations for 50-50 seconds each. The strength section focuses on exercises like bicep curls, tricep kickbacks, and pull aparts using an elastic band for 60 seconds each, repeated 3 times with 20 second breaks. The cardio section includes various abdominal exercises held for 1 minute 30 seconds like side leg raises and raised leg crunches, repeated 3 times with 20 second breaks. Finally, the cool-down stretches different muscle groups like the neck, pelvis, hamstrings, and chest for 1 minute 30 seconds each.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    33 views1 page

    Routine 3

    Uploaded by

    api-533964565
    The document outlines an exercise routine divided into warm-up, strength, cardio, and cool-down sections. The warm-up involves running at different speeds and adding movements like hops and rotations for 50-50 seconds each. The strength section focuses on exercises like bicep curls, tricep kickbacks, and pull aparts using an elastic band for 60 seconds each, repeated 3 times with 20 second breaks. The cardio section includes various abdominal exercises held for 1 minute 30 seconds like side leg raises and raised leg crunches, repeated 3 times with 20 second breaks. Finally, the cool-down stretches different muscle groups like the neck, pelvis, hamstrings, and chest for 1 minute 30 seconds each.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 1

    EXERCICE TIME/REPETITIONS

    Run speed number 2 50’’


    Run speed number 3 10’’
    Run speed number 2 + hops on the spot 50’’
    WARM-UP (6 mins)

    Run speed number 2 + hip rotations 50’’


    Run speed number 2 + torso rotations 50’’
    Run speed number 1 (recovery time) 20’’
    Run speed number 2 + alt back expansions 50’’
    Run speed number 3 10’’
    Run speed number 2 50’’
    Run speed number 1 (recovery time) 20’’
    Bicep curl with elastic band 60’’
    x3 times
    Recovery time 20’’
    Tricep kickback (elastic band) 60’’
    STRENGTH (24 mins)

    x3 times
    Recovery time 20’’
    Pull apart (elastic band) 60’’
    x3 times
    Recovery time 20’’
    Sit-up (elastic band) 60’’
    x3 times Recovery time 20’’
    Shoulder stretch with elastic band 60’’
    x3 times
    Recovery time 20’’
    Donkey kicks (elastic band) 60’’
    x3 times
    Recovery time 20’’
    Side leg raises (65%) 1:30’’
    x3 times
    CARDIO (22 mins)

    Recovery time 20’’


    x3 times Raised two legs crunch (60%) 1:30’’
    Recovery time 20’’
    Single leg crunch (60%) 1:30’’
    x3 times
    Recovery time 20’’
    Bear crawl (70%) 1:30’’
    x3 times
    Recovery time 15’’
    Neck stretch – sternocleidomastoid 1:30’’
    COOL-DOWN (9 mins)

    Pelvic stretch - erector spinae 1:30’’


    Straddle groin stretch - hamstrings 1:30’’
    Seated spine twist – erector spinae + hamstrings 1:30’’
    Forward fold - hamstrings 1:30’’
    Chest stretch - pectorals 1:30’’

    You might also like