Here's a simple dumbbell-based program to get you started.
Work the first circuit, with one minute rest between exercises. Then rest for a couple minutes -- however long it takes to get your heart back to a normal, resting rhythm -- and complete the second circuit. Start with one set of 10 repetitions each per circuit and gradually improve until you can do three sets of each circuit.
First circuit:
Reverse Lunge
One-Arm Shoulder Press
One-Arm Lat Row
One-Leg Calf Extension
Biceps Flexion (Curl)
Second circuit:
Wide Squat
Chest Press
Rear Delt Row
Narrow Squat
Triceps Extension
One-Leg Raise
Trunk Flex
To make sure you're progressing to your goals, record in a training log the number of sets, repetitions and resistance for each exercise in a training session.
The log will help you figure out if you're doing the right thing and when you're ready to increase resistance. It'll also help you remember the order of exercises and how to do them.
>>
Download a training log
This is basically a one-leg squat exercise. Instead of stepping forward into the lunge position, you are extending one leg behind you as you drop down. Keep the motion slow and controlled both going down and up. This works the glutes and quadriceps.
i dont get it
that is good and short video
These really help if your trying to stretch out those muscles!
not very discriptive
I wish it was more descriptive, i do not exacly get it.
do it right or dont do it if u do it wrong its just ganna hurt u in the long run
It is very cooooooool!!!!!!!!!!!!!!!!!!!!!!!
this realy does burn whaen done correctly do max. reps
This is weird