THE ROUTINES: Sequence and Rest.

Level A

If you´re new to conditioning exercise, start at this level.



1 Set |    Lying Leg Thrusts ------------------------------------- 15 reps (m)

— No Rest —


1 Set |    ¼ Sit–Ups ----------------------------------------- 25 reps (s)

– 10 Second Rest –


1 Set |    Lying Leg Thrusts ----------------------------------- 10 reps (m)

– No Rest –


1 Set. |    ¼ Sit–Ups ---------------------------------------- 20 reps (m)


Level 1

this should be the entry level for everyone else except advanced bodybuilders accustomed to the form of hanging Leg raises shown Here



1 Set |    Lying Leg Thrusts ------------------------------------------ 25 reps (m)

– 15 Second Rest –

1 Set |    Lying Leg Thrusts ------------------------------------------ 20 reps (m)

– No Rest –


1 Set |    Abdominal Crunches --------------------------------------- 25 reps (s)

– No Rest –


1 Set |    ¼ Sit–Ups ------------------------------------------------- 10 reps (f)



Level 2

This Introduces you to hanging exercises, which will put much more stress on the lower abs, as well as supporting muscles of the arms, shoulders, and back. You may experience a brief period during which weaker supporting muscles temporarily limit your lower ab work. If so, consider trying a pair of wrist straps or arm slings (described Here) to relieve the supporting muscles of some of the stress.



1 Set |    Hanging Knee-ups ----------------------------------------- 10 reps (m)

– 15 Second Rest –


1 Set |    Hanging Knee-ups --------------------------------------- 8 reps (m)

– No Rest –


1 Set |    Abdominal Crunches --------------------------------------- 25 reps (s)

– 15 Second Rest –


1 Set |    Abdominal Crunches ------------------------------------- 20 reps (f)





Levels 3 – 6     THE THEORY


1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 - 11 - 12

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