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Published by devoncow graphics, 2018-12-27 10:28:28

WORKOUT BOOK proof 1

WORKOUT BOOK proof 1

RICKY -

front cover, what would you like to call it? Any logos you’d like to use etc.
I’ll leave it with you to ponder over.....



CONTENTS

MUSCLE CONFUSION PAGE 2

TRX ONLY PAGE 4

MAT TRAINING PAGE 6

DUMBBELL EXERCISES PAGE 8

ACKNOWLEDGMENTS: IMAGES (SKETCHED) BY WORKOUTLABS.COM

WORKOUT 1

MUSCLE CONFUSION

USE ALL EQUIPMENT OUTSIDE IN A CIRCUIT

1 2REPEAT 4-6 TIMES or do 10-20 minutes non-stop - FUN!

3 20 - trx squats 4 20 - arm curls with bands

520 - shoulder presses with dumbbells 6 20 - sit ups with swiss ball

710 - press ups on mat 20 - tricep dips on a step

40 - bike crunches on mat

TWO IMAGES (SKETCHED) BY WORKOUTLABS.COM

THREE

WORKOUT 2

TRX TRAINING

ONLY USE THE TRX.
REPEAT 4-6 TIMES or do 10-20 minutes non-stop - FUN!

12

15 - TRX ROWS 15 - TRX SQUATS

3 4

15 - TRX BICEP CURLS 15 - TRICEPS

5

15 - LUNGES

FOUR IMAGES BY WORKOUTLABS.COM

FIVE

WORKOUT 3

MAT TRAINING

ONLY USE A MAT. REPEAT 4-6 TIMES or do 10-20 minutes non-stop - FUN!

12

3 10 - SIT UP PUNCHes 4 10 - PRESS UPS

5 10 - SQUATS 6 10 - AB BIKE CRUNCHes

710 - V SITS 10 - SKYDIVE LIFTS (LYING ON YOUR FRONT)

20 - PLANK STRIDES

SIX IMAGES BY WORKOUTLABS.COM

SEVEN

WORKOUT 4

DUMBBELL EXERCISES

1 2REPEAT 4-6 TIMES or do 10-20 minutes non-stop - FUN!

3 10 - squats to presses 4 10 - side raises

5 10 - arm curls 6 10 - front raises

7 10 - tricep behind drops 8 20 - standing punches

10 - bent over rows 10 - swiss ball flys

EIGHT IMAGES BY WORKOUTLABS.COM

NINE

back page details - web address etc...


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