Home Workout: Discover Incredible Day-By-Day Workouts, Greatly Increase Your Fitness Level, and Feel More Confident Than Ever

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INTRODUCTION CHILDREN AND ADOLESCENTS FITNESS LEVELS FITNESS TRAINING IN ELDERLY PATHOLOGY PREVENTION THROUGH FITNESS TRAINING TRAINING THROUGH FITNESS ACTIVITIES KNOWING THE BASICS A MATTER OF PRINCIPLE COMPONENTS OF PHYSICAL FITNESS THE PROGRAM DAY 1 Air squat workout routines How to do air squats: Proper form and safety Benefits of air squats Who shouldn’t do air squats Hindu push up Metcon-Workout N. 21 - sumo deadlift high pull Here are 5 benefits of Sumo Deadlift High Pulls. Read on to find out why this exercise is so perfect for your development Full Body Conditioning Increased Metabolic Functioning N. 21 Thrusters How To Do The Barbell Thruster How to Do The Dumbbell Thruster How To Do The Kettlebell Thruster How To Do The Single-Arm Thruster N. 9 Burpees Lateral N. 15 Sumo Deadlift High Pull How to Do The Dumbbell Thruster N. 15 Burpees Lateral N. 9 Sumo Deadlift High Pull N. 9 Thruster How to Do The Dumbbell Thruster N. 21 Burpees Lateral DAY 2 N. 10 Walk-Out Push Up Take It Back! Points to remember: 20 alternating lunges 20 glute bridge Active Bridge Lifts Metcon* - Workout 3. Behold the Goblet Squat Diamond to standard push up Why are Diamond/Triangle Push-Ups So Hard? 3. They're perfect push- for shoulder How to Do Diamond Push-Ups for Beginners Why Diamond Push Are An Amazing Exercise DAY 3 N. 20 Jumping Jacks How To Do Jumping Jacks Existing risks? Jumping jacks and pregnancy N 10 Hindu Push Ups Stretch out before push-up with the Hindu. Phase 1: Get in the push-up position at the start. Air Squat N 100 Double Unders How to do Double-Unders COMMON DOUBLE UNDER MISTAKES AND HOW TO FIX THEM N. 50 Burpees DAY 4 How to do Tabata training Rope Jump (lateral jump without rope) Amrap Workout 16’ The Start The Swing The Lockout The Return How High to Swing The Finisher 3 handstand push up How to DO A Strict Handstand Push-Up: N. 30 Double Under (60 Single / 30 Mountain Climber Without Rope) N. 60 Single Under Benefits COMMON MISTAKES N. 10 Pistol Squat Alternate STEP 1: Maximize Your Mobility 3x10 Triceps Over The Head Day 5 How To Do Jumping Jacks 10 AIR THRUSTER (SIMPLE THRUSTER ) METCON: Table pull up Advantages Activities TRADITIONAL SITUPS Strength ball situps V-sits DAY 6 Warm up: 3 round: 8 step up alternate The Wall Sit – 3 Reasons Why and How To Do It Right Advantages To The Wall Sit THE WALLSIT CUES 10 JUMP SQUATS Bounce Squat Benefits DAY 7 Warm up: Air squat HINDU PUSH UP Stretch out before push-up with the Hindu. Phase 1: Get in the push-up position at the start. Phase 2: Lift your rear in the air. Phase 3: Breath in deeply. Move4 : Bend the knees and lower the shoulders. Move 5: Arch the lower and upper sides. STEP 6: Keep your arms straight and lookup. STEP 7: Back to start position. STEP 8: Just repeat 75 SUPERMAN 120 AIR SQUAT How To Do V-Ups What Muscles Do V-Ups Work? V-Up benefits 90 AIR SQUAT Cash out: Hollow hold (position) Advantages: Starting the Hollow Body Hold: Tips to build up the empty body position Propelled Hollow Body Hold Arch Hold (Superman position) DAY 8 Warm up: 3 round: 20 j. jack How To Do Jumping Jacks 10 lunges alt. 5 walk out push up Potential Advantages of the Hand Release Push-Up How to Perform the Hand Release Push-Up How to do the overhead lunge 5x30” plank (rest as needed) Which are the benefits of Planking? What planks do muscles do? How to make a proper board: DAY 9 Warm up: 3 round: 10 hindu push up Stretch out before push-up with the Hindu. Phase 1: Get in the push-up position at the start. Metcon (NO TIME CAP) 200 bottles devil press How to perform the Devil’s Press: DAY 10 Warm up: 2 round: 30 j. jack How To Do Jumping Jacks Air squat workout routines 2)20” squat bottom position Metcon 50 deadlift (2 x WATER BOTTLE) Sumo Deadlift: 30 split jerk (sandbag) The Stance The Receive Position The Lock-Out The Recovery 5 Tips to enhance your Split Jerk Technique 40 deadlift 20 push jerk (sandbag) 30 deadlift 10 push press (sandbag) Air squat workout routines 2)20” squat bottom position DAY 11 How to do the Hollow Body Hold Metcon 20 sit up Traditional situps Strength ball situps V-sits 15 air squat 10 push up Cobra Pose abdominal stretch Cat-Cow stretch Seated side-straddle stretch Chest opener on an exercise ball Cash out: 50 Turkish risers How To Do The Turkish Get-Up Turkish Get-Up Form Tip DAY 12 Cash in: 2 k run (if you have opportunity) How To Do Jumping Jacks How To Do Diamond Push-Ups for Beginners 15 sandbag thruster How to do Sandbag Thruster: How to do them properly 20 pistol alt. STEP 1: Maximize Your Mobility DAY 13 Warm up: 3 round 30 j.jack How To Do Jumping Jacks 16 Hindu push up Air squat workout exercise 90 Single jump Metcon Amrap 30’ 03 hspu strict (/ kip) Tripod Position How to do a Kip How to do a Kip Step by Step Muscles you need for a Kip 90 double under (/ 90 singles / 90 skip knees to chest) SINGLE UNDER Cash out: 3x90" Hollow Hold DAY 14 Warm up 3 round: 30 jumping jack How To Do Jumping Jacks 10 air squat Air squat workout routines Metcon SINGLE UNDER Cash out: 3x15 “books” hold crunches 3x15 Superman DAY 15 Warm up 3 round 30” hollow hold pos. How to do the Hollow Body Hold 20 skip alternate Get Flexible Package 15 air squat Metcon: Amrap 16’ 20 overhead lunges (crate water) Benefits Step-by-step instructions Thorough Mistakes 10 burpees over 10 v-up (2 bottles) Cash out: 3 round: Max L-sit hold 20 elevated sumo squat (crate water) Sumo Squat Form Tips DAY 16 Warm up: J. Jack How To Do Jumping Jacks HIndu push up Air squat workout exercise Metcon Sandbag step up Feet elevated push up Cash out: 3x20 v-up over How To Do V-Ups CONCLUSION