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 Yoga Booty Ballet 1

Joseph G. Aben

(About Mr. Aben)

Excellence in Fitness

(www.excellenceinfitness.com)

Joeseph G Aben's FITSTRAP Workout

Beginner Workout
*Arm Circles
Chest Press
Pull Down
*Side Leg Swings
Front Lunges
Shoulder Press
Back Row
Squat
Abdominal Crunches

Intermediate Workout
*Arm Circles
Chest Press
Pull Down
Bicep Curls
*Side Leg Swings
Front Lunges
Abdominal Crunches
Shoulder Press
Back Row
Tricep Pushdown
*Front Leg Swings
Squat
Stiff Leg Deadlift
Abdominal Crunches

Advanced Workout
*5 min. - Jump rope or Jumping Jacks
Chest Press
Pull Down
*Plyometric Pushups
Bicep Curls
Front Lunges
*5 min. - Jump rope
Abdominal Crunches
*Walking Lunges
Shoulder Press
Back Row
Tricep Pushdown
Squat
Stiff Leg Deadlift
*5 min. - Jump rope or Jumping Jacks
Abdominal Crunches

*Arm Circles: Perform 50 circles forwards and backwards.
*Side Leg Swings: Repeat with other leg. 50 swings each side.
*Front Leg Swings: Both sides, 50 swings each.
*Jump rope: Perform any of the Jump rope exercises for 5 minutes consecutively. If you hit your leg or misskip, start again as soon as possible. Resting defeats the aerobic benefit.
*Plyometric Pushups: Perform as many as possible. When you can not clap or hold yourself up off the ground.
*Walking Lunges: 100 total steps. You can rest briefly (30 seconds) after 50 steps.

 

GENERAL GUIDELINES:
This is only a sample wokout and is not intended to be used by all visitors. Perform this workout at you own risk. We encourage all visitors to purchase a custom workout. Perform every FitStrap exercise through the fullest (but safest) range of motion possible. Strive for repetition replication (i.e.: your first rep should look like your last rep). The "perfect" rep - take 5 seconds to perform the positive motion, 5 seconds to perform the negative motion and pause (hold) for 1 second in the contracted (middle) position. Go to muscular failure, if you can no longer perform "perfect" reps - you have reached muscular failure. Perform anywhere from 8 to 20 repetitions - 1 set only. Perform only 1 set IF you have done it in the manner described earlier. Use different bands to increase or decrease resistance according to strength/fitness level.