Plan Title: The Fast-Muscle Sequence

Plan Type: Workout

Summary: Beginning your workout with core exercises reinforces proper posture. That means you'll use better technique to lift more weight in every exercise, which translates to bigger muscles all over. It takes just 3 minutes. Do this routine at the start of every weight-training session.

Details:



	Side Bridge Hold the side bridge for 15 to 45 seconds on each side	Lie on your side with your forearm on the floor under your shoulder to prop you up, and your feet stacked. Contract your core and press your forearm against the floor to raise your hips until your body is straight from ankles to shoulders. Hold for 15 to 45 seconds, then repeat on the other side. Contract your abs and butt muscles forcefully to keep your body straight.
	Plank with Diagonal Arm Lift 4 to 12 repetitions of the plank with diagonal arm lift	Assume a modified pushup position with your feet shoulder-width apart, forearms on the floor. Keeping your torso steady, raise your right arm for-ward and to the right, so that it points to 2 o'clock. Hold for 2 seconds, then lower and repeat with your left arm, raising it to 10 o'clock. That's one rep. Your elbows should be bent 90 degrees and directly under your shoulders.
	Glute-Bridge March	Lie with your knees bent and your arms and heels on the floor. Push down through your heels and squeeze your glutes to raise your body into a straight line from knees to shoulders. Next, bring a knee toward your chest. Reverse the move, then repeat with your other leg. That's one rep. Don't allow your hips to sag at any time during the movement.

Rate this plan

Currently 4/5 Stars.
1
2
3
4
5

0 ratings

Save to Favorites

Post Plan

Flag as Inappropriate

Views: 333
|
Comments: 0
|
Favorited: 0 times

Responses: 0

Plan Responses

Post Plan Response

No Plan Responses Found!

Text Comments

No Comments Posted Yet!

Comment on this plan

Added: 3, June, 2009
From: iescobar87

Category: Unique Exercises

Tags: core abs strength

The Fast-Muscle Sequence

From : iescobar87