total body work out

8/14/2019 Total Body Work Out

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BY: KARAN CHENGAPPA


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CONTENTS.

WARM UPUPPER BODY

ABDOMINAL LOWER ABS

ABDOMINAL OBLIQUE

ABDOMINAL UPPER ABS

LEGS


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THE KILLERWORKOUT

WARM UP


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WARM UPS

1.Full Jumping Jacks (4 count)

The Traditional warm-up exerciseyou probably remember fromyour days in Phys Ed. Start withyour hands by your side and feettogether, jump up and spreadyour legs to the side about twiceshoulder width apart. At the sametime, move your arms over your

head touching your fingertipstogether. Return to startingposition to complete onerepetition. For a variation, shuffleyour feet from front to back vice

side to side.


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CONTD

2.Half Jumping Jacks (4 count)

Same as a full jumping jack,except raise your arms untiltheyre parallel to the deck.Return to starting position for onerepetition.


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CONTD

3.Trunk Side Stretch Bend (4count)

Place your arms over your headgrasping each elbow with theopposite hand. With the feetshoulder width apart, bend toeach side in a slow controlledmanner stretching your side.


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CONTD

4.Trunk Twisters (4 count)

From a sitting or standingposition, place your hands behindyour head with the elbowspointed out to the sides. Twistyour torso to the left as far as itwill go, return to the front, twistto the right as far as you can thenreturn to the front to completeone repetition.


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CONTD

5.Windmills (4 count)

With your arms extended to thesides and feet about twiceshoulder width apart, bend downand touch your right hand to yourleft foot. Pause, and return tostarting position. Work the nextside by touching your right footwith your left hand. Return tostart to complete the repetition.

Dont bounce while stretching.


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CONTD6.Fore and Afts (4 count)

With the feet shoulder width apartand the hands on the hip, bend tothe front and rear in a slowcontrolled manner stretching the

abs and back.


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CONTD

7.Half Jumping Jacks (4 count)

Same as a full jumping jack,except raise your arms untiltheyre parallel to the deck.Return to starting position for onerepetition.


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CONTD

UPPER BODY


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CONTD

1.Pushups

Place your palms flat on theground about shoulder width

apart with your feet together andyour back straight. Push yourselfup until your arms are straight.Lower yourself back down in asteady controlled manner until

your chest touches the deck andreturn to starting position. Repeatfor the required number ofrepetitions; work at a steadycontrolled pace.


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CONTD2.Up, Back and Over

Start with your hands by your side and your feet shoulderwidth apart. Swing your arms vigorously over your headreaching for the ceiling and coming up on the balls of your feetwith a feeling of stretching out your body. Swing your arms

back down and to the rear slightly bending over and comingdown flat on your feet. Swing the arms the opposite way goingover the top and circling back to starting position to completea rep.


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CONTD

3.Pushups

Place your palms flat on theground about shoulder width

apart with your feet together andyour back straight. Push yourselfup until your arms are straight.Lower yourself back down in asteady controlled manner until

your chest touches the deck andreturn to starting position. Repeatfor the required number ofrepetitions; work at a steadycontrolled pace.


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CONTD

4.High Jack, High Jill (4 count)

A great stretching exercise thatworks the chest. Start with bothhands lightly clenched, with one

arm over you head, and other buyyour hips. Using a rapid pullingmotion, simultaneously pull botharms to the rear stretching yourchest. Pull twice on one side, then

switch sides and pull twice tocomplete a single rep.


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CONTD

5.Triceps Pushups

Places increased emphasis on the triceps muscle on the backof the arm. Form a triangle directly below your chest with theindex fingers and thumbs touching. Spread your legs apart a

bit to help with balance. Keep your back straight. Push yourbody up until the arms are straight and lower yourself backdown until your chest touches the top of your hands. Repeatfor the required number of repetitions.


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CONTD6.Press, Press, Fling

Place your arms to the front parallel to the deck with yourpalms facing down. Vigorously pull your elbows to the reartwice in rapid succession with a feeling of stretching the centerof your chest. At the beginning of the third movement, turn

your palms up and throw your arms to the rear with a feeling ofpushing your chest forward. Simultaneously come up on theballs of your feet. Return to the starting position to completethe rep.


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7.Triceps Pushups

Places increased emphasis on the triceps muscle on the backof the arm. Form a triangle directly below your chest with theindex fingers and thumbs touching. Spread your legs apart a

bit to help with balance. Keep your back straight. Push yourbody up until the arms are straight and lower yourself backdown until your chest touches the top of your hands. Repeatfor the required number of repetitions.


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CONTD

8.Neck Rotations

Lay flat on your back with hands clasped loosely in front ofyou. Raise your head slightly off the deck. Rotate your head tothe left in a large circle without touching the deck at least ten

times. Return to start and do the same movement to the rightfor same number of reps. Move in a slow controlled manner;avoid rapid jerking movements.


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CONTD

9.Tiger Pushups

A great exercise known by lots of different names. Start in amodified push up position with your legs spread about twiceshoulder width apart, and your backside up in the air. Your

hands are a closer to your feet than in a normal pushup.Keeping your buttocks in the air, start a sweeping motiontowards the space between your hands by touching yourforehead followed by your chest to the deck. Continue yourforward momentum and push your chest up and forwardthrough your hands straightening your arms. Return to the

starting position.


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10.Neck Rotations

Lay flat on your back with hands clasped loosely in front ofyou. Raise your head slightly off the deck. Rotate your head tothe left in a large circle without touching the deck at least ten

times. Return to start and do the same movement to the rightfor same number of reps. Move in a slow controlled manner;avoid rapid jerking movements.


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CONTD

11.Tiger Pushups

A great exercise known by lots of different names. Start in amodified push up position with your legs spread about twiceshoulder width apart, and your backside up in the air. Your

hands are a closer to your feet than in a normal pushup.Keeping your buttocks in the air, start a sweeping motiontowards the space between your hands by touching yourforehead followed by your chest to the deck. Continue yourforward momentum and push your chest up and forwardthrough your hands straightening your arms. Return to the

starting position.


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CONTD13.Shoulder Rotation to Side

Fully extend your arms to the sideparallel to the deck. Rotate yourarms forward in small circles withthe palms facing down. Halfway

through the allotted time, reversethe circles and rotate your armsto the rear, with the palms facingup.


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14.Shoulder Rotation to Front

Fully extend your arms to thefront parallel to the deck. Rotateyour arms inboard in small circles

with the palms facing down.Halfway through the allotted time,reverse the circles and rotateyour arms outboard, with thepalms facing up.


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CONTD

ABDOMINALSLOWER ABS


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1.Reverse Crunch

Start by lying on your back with your knees bent and yourfeet about six inches off the deck. Place your hands by yourside and roll your pelvis towards your ribcage in a slowcontrolled manner, bringing your knees up over your chestas far as you can. Keep your upper body straight. Your hipsshould rise slightly off the floor. Return to starting position tocomplete the repetition.


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2.Hip Thrust

Lie on your back with your hands by your side and your legsstraight up. Using as much of your abdominal muscles as youcan, thrust your hips off the ground. The feeling is as if youre

trying to touch the ceiling with your feet. Lower your hips tothe floor to complete the repetition. Dont worry if you cantkeep your legs perfectly straight.


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CONTD3.Reverse Crunch/Hip Thrust

This exercise combines the Reverse Crunch with Hip Thrust. Executethe first part of the Reverse Crunch, as your knees reach the top ofthe stroke, press your feet towards the ceiling executing a HipThrust. Upon lowering your hips, Bend our knees and return to thestarting position of the Reverse Crunch, completing the repetition.


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CONTD4.Good Morning Darlings

Start on your back with feet six inches in the air. Keeping your legsstraight, spread your legs out to the side keeping them parallel tothe deck. Return to starting position to complete the rep.


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5.Flutter Kicks (Four Count Exercise)

Start on your back, with both feet six inches off the deck. Raise onefoot in the air to a 45 Degree angle and begin alternating your feet,dont allow your feet to touch the floor.


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6.Cobra StretchLay flat on your stomach in arelaxed posed with your arms byyour side. Bring your palms up

below your shoulders and slowlypush up arching the back andworking your belly towards thefloor. Slowly turn your head to theleft, then the right and return to

starting position. The entireevolution should take at aminimum of thirty seconds.


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CONTD

OBLIQUE


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1.Cross Leg Crunch

Start on your back with yourknees bent and your right legcrossed over your left and thefoot resting just below the knee.Place your left hand by your leftear with the elbow out.Concentrate on using your absand raise and twist your leftelbow to the right knee. Lower to

the floor and repeat for therequired number of reps. Switchsides and repeat.


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CONTD

2.Cross Reach (4 count)

Start on your back with yourknees bent and your legs up.Using your abs, reach with your

right hand to the left side as ifyoure grabbing something off alow table. Return and do thesame to the opposite side.


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CONTD3.Oblique Leg Lift

Lie on your side on your left hip,both legs extended straight withyour bottom leg bent underneath.Using your oblique muscle, raise

your top leg and torso with thefeeling of trying to bring themtogether. Repeat for the requiredreps then switch sides.


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CONTD4.Oblique Crunch

Start with your legs in a modifiedfetal position folded to your leftside. Keep your back flat on thefloor, with your right hand

touching your right ear, elbowout. Do a standard crunchconcentrating the feeling in yourobilques. Complete the requiredreps and switch sides.


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5.Russian Twists (4 count)

Start balanced on your backside, with your torso and legs offthe ground. Grasp your hands in front of you and twist fromside to side for a count of four to complete a single rep. Twistin a slow controlled manner through a full range of motion.


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CONTD

UPPER ABS


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CONTD1.Basic Crunch

Start on your back with legs in the air and thighsperpendicular to the deck. Place your hands by your ears,elbows out. Use your upper abs to raise your shoulders off thedeck with a feeling of crunching your abs together. Lower your

shoulders back to the floor to complete the repetition.


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CONTD2.Crunch (Both Legs up)

Same as the basic crunch, but with both legs perpendicular to thedeck.


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CONTD3.Skydivers

This is a great exercise for working your lower back as well asyour abs. Start with balanced on your buttocks with your lowerback, feet and thighs just off the deck. Grasping your handslightly in front of you, hold the position for the required

amount of time. Rotate over on your stomach and take asuperman like pose balance on your pelvis with your thighsand as much of your torso as possible off the deck. Hold fortime specified.


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CONTD4.Killer Twists (4 count)

This is a killer exercise, and should not be attempted untilyouve achieved an advanced level of fitness. Damage to yourlower back could result. Start balanced on your backside withlegs and torso in the air and your hands by your ears. Using a

four count, cross your left foot over your right while twistingyour torso to the right. Reverse the motion. Complete twomovements on each side for a single rep. Concentrate ongoing slow and smooth, no jerking motions.


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5.Cobra StretchLay flat on your stomach in arelaxed posed with your arms byyour side. Bring your palms up

below your shoulders and slowlypush up arching the back andworking your belly towards thefloor. Slowly turn your head to theleft, then the right and return to

starting position. The entireevolution should take at aminimum of thirty seconds.


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CONTDLEGS


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CONTD1.Squats

Start with your about feet shoulder width apart, and your palmspressed together in front of you. In a slow controlled mannerdescend until your thighs are parallel with the deck. Keep yourtoes and knees in alignment, and your eyes focused straight

ahead. Return to start. Dont bounce or jerk; avoid injury toyour knees.


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CONTD2.Alternating Lunge (4 count)

Step forward with either leg slightly farther than your normalstride. Keeping your upper body erect, bend your back kneeuntil it is just barely above the deck. Hold for a count andreturn to start. Complete


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CONTD3.Calf Raises

Stand normally with your feet shoulder width apart. In a slowcontrolled manner, rise up on your toes as high as you can.Hold for a count, then lower to slowly to starting position tocomplete the rep.


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CONTD4.Alternating Lunge (4 count)

Step forward with either leg slightly farther than your normalstride. Keeping your upper body erect, bend your back kneeuntil it is just barely above the deck. Hold for a count andreturn to start. Complete


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CONTD5.Calf Raises

Stand normally with your feet shoulder width apart. In a slowcontrolled manner, rise up on your toes as high as you can.Hold for a count, then lower to slowly to starting position tocomplete the rep.


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CONTD6.Mule Kicks

Start on your hands and knees. With a feeling of kicking behindyou like a mule, extend your leg all the way to the rear and upat a 45-degree angle in a slow controlled manner. Return theleg to the starting position without letting your knee touch the

ground. Complete the required number of reps and switch tothe other side.


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CONTD7.Vertical Jump

Stand up straight with your feet shoulder width apart and yourfingers by your ears. Execute a squat and explosively jump upin the air as high as you can. Upon landing, immediatelyresume a squat position with a controlled decelerating motion

and jump again. Repeat for the desired number of repetitions.


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CONTD8.Eight Count Body Builders

This exercise is a great way to finish off a challengingworkout by putting it all together. Look at the accompanyingphotos. The exercises done in sequence are Squat Thrust,Two Pushups; spreading your legs and returning to start with

a count of eight to complete a single rep.12 34 56


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CONTD


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CONTD9.Pull Ups

Grab the bar with your hands about shoulder width apart andyour palms facing outward. Pull yourself up until your chin isover the bar. Slowly lower yourself back to a fully extendedposition to complete the repletion.

Wide Grip Pull Ups

Same as a standard Pull Up,except use a grip about twiceshoulder width apart.Reverse Grip Pull UpsSame as a standard Pull Up,

except start with your palmsfacing towards you.Close Grip Pull UpsSame as a standard Pull Up,except start with a grip

perpendicular to the bar and youralms facin each other.


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BY: KARAN CHENGAPPA

total body work out

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