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Sample Workouts for Earth Day Newsletter - April 22, 2013


robert
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Greetings!

 

I hope you signed up for our official newsletter. If not, you can sign up here: http://veganbodybuilding.us6.list-manage1.com/subscribe?u=f87375ca997601242fa72dcb7&id=49df9d5941

 

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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