Embed Size (px)
Citation preview
www.ONLINE-WORKOUTS.COM
Total session time...
15 minute morningWorkout before workworkout
With Gary FilleryPersonal Trainer
� Squats� Press Ups� Lunges
workout includes
� Crunches� Mountain Cl imbers� Tricep Dips
STEP 1
SQUATS
Squats Stand with feet a
shoulder width apart.
bend your knees whilekeeping Your back
straight,AND YOUR FEET
FLAT ON THE FLOOR.
Do this for...
Press upWith your hands
Flat on the floor andyour Ears, shouldersand hips All in line,bend your Elbowsand lower your
Chest to the floor,then return to the
start.
Do this for...
STEP 2
press up
www.ONLINE-WORKOUTS.COM
Recovery time...
STEP 3
Lunges
Lunges Stand with feet A
shoulder width apart,take a large step foward
and bend your knees as youdo so, while keeping your
Back stright. thenReturn to the start
Postion
Do this for...
Tricep DipsWith your hands on a
chair as shown & your feet flat on thefloor, bend your elbows
and lower yourselftowards the floor.
then return to start
Do this for...
www.ONLINE-WORKOUTS.COM
STEP 4tricepdips
Recovery time...
STEP 5
Crunch
Crunch Lying on the floorFacing the ceIling,
bend the knees and crosshands across your chest.
With your chin nottouching your chestLift your upperbody
about 30 degreesand return
Do this for...
MountainClimbers
facing the floor withone leg bent and one leg
straight lift both feetoff OF the floor atthe same time andchange position
And repeat
Do this for...
STEP 6Mountainclimbers
Recovery time...
Benefits of working with me
� Improves posture� Increases energy� Improves flexibility� Strengthens muscles and bones� Decreases lower back pain� Boosts immune system� Reduces blood pressure� Controls & manages body weight� Improves your sense of well being� Reduces depression & mood swings� Improves self confidence� Improves sleep patterns
