athletic body workout plan pdf

4th week: eight sets of a 50-second sprint followed by a 45-second jog. if (typeof window.FB !== 'undefined') { object : objectToShare %���� // Add image only if set. 3) Place your elbows to the side and push the small of your back into the floor to pull in your core. Chin should not be placed on the chest.

Print PDF below for the home workout plan! }, 1000); >> /Subject () endobj They are intended to increase body strength, coordination, speed, and flexibility through movements such as pulling, pushing, jumping, running and … 2) Keep your legs straight or place your knees on the mat. 1st week: do 5 sets of a 30-second sprint followed by a 30-second jog. >> 'og:description': shareDescription Recovery 9. 3) Now place your elbows out to the side. 3) Slowly slide your back down the wall until your hips and knees bend at a 90 degree angle. /Creator () 14 0 obj Athletic Body Workout Plan Pdf Archives Star Styles Stylesstar Complex Training Strength And Conditioning Workout For Athletes The Workout Behind Jadeveon Clowney S Freakish 40 Time Stack Mountain Athlete Workout Plan Pdf Docdroid Dear Pas And Coaches Kids Should Strength Train Volt Blog Pdf Tennis Physiology Training The Competitive Athlete Pdf The Benefits Of Yoga For Athletes Body …

Do not pull your head up or lock your fingers.

Rhonda Shade Is the founder of Change In Seconds. <>>> endobj /Rect [ 232.08 621.44 362.4 646.64 ] (function () { _fbAsyncInit(); 4) Reverse the motion by jumping back to the starting position.

/SA true 10 0 obj } x��[o�����S��r�@���}(`[email protected]�>N�"���y���j�+��[��h����K���s�?����?�>�>���r�y��X��W�����ϻ�f�~�i�-�����_����[�m�y������o���l����/i����/���핇ۿ~�oUW>��O���~���iŧ�.��~���� ������/O����_�P����ߞ �?�G�ۺ��r�������'�����.0�0C���o�U���-��e6�C[���C��+7�=˗+��=ہ�?/4���{`O�%�! %PDF-1.4 endobj ���I��˝e�K�'X�gn?���0 window.fbAsyncInit(); 7th week: five sets of a 65-second sprint followed by a 60-second jog. Here is a breakdown of your cardio workout week by week.

Share on FacebookShare on Twitter. }; 4) Hold the position for the required time without compromising your breathing. /AIS false /Contents [ 11 0 R 35 0 R ] method: 'share_open_graph',

WHAT MEANS CALISTHENIC? FB.login(function(response) { How do you develop the Athletic Body that the opposite sex wants to see on you to your workout plan is my using the right equipment for your body movement. >>

objectToShare['og:image'] = shareImage; 5) Squat until your hip is lower than your knees and never let your knees go over your toes. See VIDEO instructions on how to do a crunch correctly. /Border [ 0 0 0 ] /ExtGState << if (shareImage) { 5 0 obj << See VIDEO instructions on how to do push ups correctly. (PDF & Videos), Best Ab Workouts At Home On Tiktok & Instagram (11-Videos), Easy Jackfruit Recipes That Will Impress Vegans And Meat Lovers, How To Do Sit Ups Correctly, Benefits, Variations & Workouts, Wall Sit Challenge Generates Maximum Results (Download PDF), Lunges Exercise: How To Do A Proper Lunge, Strengthen Legs & Buttocks, 30 Day Kettlebell Swing Workout For Rapid Fat Loss (Download PDF), 100+ Easy Healthy Lunch Ideas And Recipes For Work, 32 Insanely Popular Healthy Appetizers You Need To Try ASAP. k��x��t4\C 1) 7 exercises 7 days of the week .

How To Do Push Ups. Clean up your eating habits and drink tons of water, consume healthy fats, fruits, vegetables and lean proteins. As a beginner its ok to break up the workout through out the day into sections. 6) Pause then squeeze your glutes as you move back to the starting position. 1) Lie on your back with your knees bent and your feet flat on the floor. Healthy Living Starts Here login learn … Follow this program for 10 weeks and watch your body fat melt away! /F7 7 0 R 6) Roll back down to the starting position. /Type /Annot /CreationDate (D:20200811163819+03'00') 3) Bend your knees slightly, jump up and raise your arms above your head. endobj 2) Your feet should be flat on the ground hip width apart. �N�[�����Fp�K���?l��{Oꊵ��2UI7�2 �D�������Zn]U�8��8(n��m�Y�����J�r\6�e��� o��\�_]0��/�C�S� All Rights Reserved, 21 Amazing Tortilla Wrap Recipes That Taste So Good, 120 Healthy Chicken Recipes, The Most Popular & Incredibly Delicious, 55 Healthy Wraps For Lunch That Are Easy To Make, 40 Meal Prep Ideas For Beginners Make Eating Healthy Easy, Best Clean Eating Grocery List For Beginners (Download PDF), Free 7-Day Keto Diet Meal Plan, Cheat Sheet & Recipes, Eat Healthy With 7 Day No Junk Food Challenge, What Is Clean Eating | Rules, Tips On How To Eat Clean, 10 Week No Gym Home Workout Plan (Download PDF), 30-Day Plank Challenge For A Seriously Strong Core (PDF), Lose Your Love Handles Workout In 3 Days Or 1 Week! 3) For balance lower into a squat raise your arms out in front of you. This advanced athlete program takes all of the key attributes of a successful sportsperson and ramps up. Best Home Based Printable Workout Routines. Share on Pinterest The Beginners Full Body Workout Routine For example, perhaps the ideal workout routine to start with is the following… Workout A Squats 3 X 5 – 7 Bench Press 3 X 5 – 7 Bent-over Row 3 X 5 – 7 Workout B Deadlift 2 X 5 Overhead Press 3 X 5 – 7 Chin-Ups 3 X 6 – 8 (3 X 5 – 7 = 3 sets of 5 – 7 reps) With the right set of exercises with specific set of reps, maximum fat loss will be the result. 3) Push back up to the starting position. endobj

Follow this program for 10 weeks and watch your body fat melt away! %���� << Results are guaranteed! setTimeout(function() { /Keywords () })(); var triggerOnLoad = false; /URI ( Body Workout Plan) apiShareOnFB(); 2) Look straight ahead and squat down, keeping your knees in line with your feet. 5th week: seven sets of a 55-second sprint followed by a 30-second jog. 8th week: six sets of a 70-second sprint followed by a 45-second jog. /ColorSpace << Scroll Below To See Full Instructions Along With Our Printable PDF For The 7 Day Workout Plan For Home. Do 2 sets of the 10 week no gym workout, 3 times a week with cardio 5 times a week and rest on the weekend. 2nd week: six sets of a 35-second sprint followed by a 45-second jog. stream // callback

/A << 1) Lie flat on your back, knees bent and feet on the floor, hip width apart. }); 4) Tighten your abs and raise your body up towards your knees, shoulders should be lifted off the floor. 5) Roll your shoulders off the floor and pull in your core. 4) Hold for the required amount of time indicated for the workout. 1 0 obj 1) Stand and stretch the muscles of your legs and arms. athletic body workout plan pdf: How to use generic levitra 20 mg - buy vardenafil online.

1) Keep your upper body straight, with your shoulders back and relaxed and chin up with core tight. } G^#���{��Ao�4�G�ʠ[�0y�j���Y܍wE5%ƾ(�|�(���)z��}S���9^9G�!�bgG}q��kV�� ��y�dٗ�x��0��[�$���{,��.0Cs 10th week: eight sets of a 80-second sprint followed by a 45-second jog. } [ /Pattern /DeviceRGB ] /Author () /CSp /DeviceRGB /Resources 13 0 R jQuery('body').trigger('snaxFbNotLoaded'); Calisthenic is the sport that encompasses a variety of basic exercises using only the bodyweight as resistance. 2) Ground your toes into the floor and squeeze your glutes. 5) Keep you head looking straight. 1) Place your hands flat on a mat with arms straight, core tight, holding your body in a plank position. /F6 6 0 R endobj if (typeof _fbAsyncInit === 'function') { 3) Print PDF available at the end of the infographic. Beginner Workouts 7. 3 0 obj 'og:title': shareTitle, FB.ui({ endobj 3rd week: seven sets of a 45-second sprint followed by a 60-second jog. 1) 9 exercises plus cardio plan for increased fat loss, 2) Instructions on how to perform each exercise, 3) Infographic with visual instructions to follow online, 4) Print PDF available at the end of the infographic, 4) Print 7 day keto meal plan & cheat sheet, 5) Eat plenty of fruit and vegetables to boost fiber intake, 6) Print 10 week workout below and do the workout, 7) Consume mostly water and cut down on alcohol, 8) Print healthy eating grocery list and shop smart, 9) Print meal plan template or use meal planning app to keep you organized. var objectToShare = { Share [ 0 /XYZ 42.72 756.8 0 ]

1) Place your hands flat on a mat with arms straight, abs tight, holding your body in a plank position. /Annots 14 0 R /Parent 2 0 R To make life a little bit easier all Hybrid Athlete training plans are pay what you can. ��' ���"� E-?��3|�I��&h�y�iD'���/��֟{��BS���a?�B�u� Z�Β���%[email protected],��+�9T=߉�y9��O�p қz�=D�5��A��� U0MQ��co�`��g��} ԛ���G�"XlB�c��R���8��-� 8�\~�S��F oƂ&��hO�A�K�~��%��1�B�2&z��ʵ�)(F�[��*7�fL�Q�Rt9 +��+U�x���Bd���Q�ʃn�bݮA[��,XZY��h�����?����[|\�yyׅ�4ء�Ä��9�r��2r��� �w�. Closing thoughts . action_properties: JSON.stringify({ <>/ExtGState<>/XObject<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/MediaBox[ 0 0 595.4 841.8] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> With the right set of exercises with specific set of reps, maximum fat loss will be the result. window.apiShareOnFB_5fa149f57fa3f_bimber_replace_unique_241gw = function() { 4 0 obj Training Journal 8. << /XObject << }; window.apiShareOnFB = function() {

A healthy living platform that features clean eating, healthy recipes, meal prep, printable workouts & a unique tracking software to help you achieve a healthy lifestyle. endobj Access our growing list of printable fitness workouts to get you in your best shape ever! Progression HIIT 11. Rhonda Shade >> %PDF-1.5 *bp‰M?�C�7�t�{<0�k9���}}~� /Font << And you can get a pdf version of this bodyweight training plan and other training plans here. } Trigger callback now. triggerOnLoad = true; 2) Place your hands at the back of your head.

<< 13 0 obj Do a minimum of 1 workout from each area for a well-rounded exercise. 8 0 obj /Filter /FlateDecode endobj 4) Tighten your glutes and core and keep your spine neutral at all times. See VIDEO instructions on how to do a squat correctly. /Type /Page 2) Place your hands down by your side and stand with your feet together. See VIDEO instructions on how to do sit ups correctly. 6th week: six sets of a 60-second sprint followed by a 45-second jog. October 24, 2020, 11:31 pm. 9 0 obj <<

}); 2) Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. var shareDescription = '';

// Open share popup as soon as possible, after loading FB SDK. >> /GSa 3 0 R 9th week: seven sets of a 75-second sprint followed by a 30-second jog. 1) With your arms down by your side, stand with your feet hip width apart. 3 0 obj Instead of spending tons of money on a gym membership you can work out at home! var shareTitle = '10 Week No Gym Home Workout Plan (Download PDF)'; Get ready to create your dream body with the 10 week no gym home workout plan!

V��p��u��Y80A>�i����?�@ >> 4)  Tilt your chin slightly, leaving a few inches of space between the chin and chest. Hot /Title (Athletic Body Workout Plan) /ca 1 2) Infographic with visual instructions to follow online. /CA 1

action_type: 'og.shares', Your trainer today, Marfred Suazo is a certified strength and conditioning specialist, nutrition specialist and owner at who’ll take you through your 4 week full body bodyweight workout plan.. /ModDate (D:20200811163819+03'00') if (triggerOnLoad) { var _fbAsyncInit = window.fbAsyncInit; [ 0 /XYZ 42.72 805.04 0 ]

See VIDEO instructions on how to do a lunge properly. FB fails otherwise. �i��b stream 4 0 obj For advanced individuals, do the workout 5 days a week and repeat the circuit 5 times. Get to grips with battle ropes for … }, 1) Place your back, shoulders, upper back and head against a wall. Update: It looks like the next few weeks will be tough for everyone. /PCSp 4 0 R

It is necessary to eat healthy, reduce stress, get sufficient sleep with a combination of cardio and strength exercise to help stave off fat deposits in the body.


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