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 Post subject: Sample Workouts for Earth Day Newsletter - April 22, 2013
PostPosted: Mon Apr 22, 2013 12:34 am 
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Sample Workouts

With little rest between sets (30 seconds or less) complete the following bodyweight exercises
Sequence to be repeated 10 times followed by a 20-minute run

-Push-ups x 15
-Squats x 15
-Jumping Jacks x 15
-Bicycle crunches x 15
-Lunges x 15
-Stretch at the end of the workout.

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Find a bench that you can jump up on at least 20 times in a row so it is at a comfortable height

Repeat the following sequence 10 times

Box Jumps x 20
Push-ups x 20
100 meter sprint
Bench step-ups x 50
Abdominal bridge static hold for 30-60 seconds

Stretch at the end of workout

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Find a bar to do pull-ups from. This could be at a park, a school playground or any other bar that is safe to hang from by your hands holding your bodyweight.

Repeat sequence 10 times, followed by a 2-mile run

Pull-ups x as many reps as you can
2 minute run at a fast pace
Hanging leg raises x as many reps as you can
Narrow hand position push-ups x as many reps as you can
Stretch after workout

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Chest and Biceps workout

Warm-up with 10 minutes of aerobic activity (running, stair stepper, jumping jacks, etc)

Three sets of push-ups of 10-20 reps to warm up the upper body

Chest

Incline barbell bench press 1x12, 1x10, 1x8

Flat bench dumbbell press 1x12, 1x10, 1x8

Decline barbell bench press 1x12, 1x10, 1x8

Cable crossovers 1x12, 1x10, 1x8

Biceps

Barbell bicep curls 1x12, 1x10, 1x8

Alternating dumbbell hammer curls 1x12, 1x10, 1x8

Dumbbell concentration curls 1x12, 1x10, 1x8

Stretch after workout.

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Warm-up with 10 minutes of aerobic activity (running, jumping jacks, box jumps on a bench, stair running, etc)

-Three sets of push-ups of 10-20 reps to warm up the upper body

-Three sets of squats of 20-30 reps to warm up the lower body

-Repeat this sequence 10 times with little rest in between each complete set of all 3 exercises:

As many push-ups as you can do
As many squats as you can do
Abdominal "plank" static hold

-30 minute run

-Stretch after workout

For more information about workouts please visit our forum on www.veganbodybuilding.com/forum

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