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Work Out: Body Weight Work Out #2

 

Fitness Level Equipment Requirements
Body Weight Work Out #2 Print your Body Weight Work Out #2 workout plan
Body Weight Work Out #2

This is a basic full body program that targets all of the major muscle groups in a well balanced work out that is best suited for beginners and those new to exercise. This work-out does not require any equipment.

Program Information:
Type: Beginner
Beginner programs are for people who do not exercise frequently and/or have general mobility problems and need to strengthen their muscles for every day activities.
Equipment: Equipment Required (see details)
Exercises: 9 unique
Time Requirements:
Workout Days: one
Full Program Length: repeatable
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Workout Instructions:


Once you have completed this workout, allow your body at least 24 hours before performing other exercises or programs. This will allow your muscles to recover and regenerate. You may repeat this program or select a another program within the same category and level of diffficulty.
Start your workout here Begin Workout
Circuit 1 
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
    - Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before continuing on with the rest of the program.
Bench Push Ups pictures and directions
Bench Push Ups

Bench Push Ups video		 Reps:
12-15		 Rest between exercises:
30 seconds		 Move to the next exercise
Tricep Dips pictures and directions
Tricep Dips

Tricep Dips video		 Reps:
15-20		 Rest between exercises:
30 seconds		 Move to the next exercise
Leg Raises pictures and directions
Leg Raises

Leg Raises video		 Reps:
10 per side		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if circuit not complete    (OR)     Move to the next exercise Next if circuit is complete
Circuit 2 
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
    - Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before continuing on with the rest of the program.
Deadbugs Intermediate pictures and directions
Deadbugs Intermediate

Deadbugs Intermediate video		 Reps:
20		 Rest between exercises:
30 seconds		 Move to the next exercise
One Legged Glute Bridges pictures and directions
One Legged Glute Bridges

One Legged Glute Bridges video		 Reps:
15 per side		 Rest between exercises:
30 seconds		 Move to the next exercise
Side Knee Drops pictures and directions
Side Knee Drops

Side Knee Drops video		 Reps:
10 per side		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if circuit not complete    (OR)     Move to the next exercise Next if circuit is complete
Circuit 3 
A Circuit is a prescribed group of exercises. Circuit training involves going through this group one after another with a short rest between exercises.
    - Perform the exercises in this circuit one after another taking approximately 30 seconds rest between each one. Complete the entire circuit 2 times before continuing on with the rest of the program.
Chest Raise pictures and directions
Chest Raise

Chest Raise video		 Reps:
10		 Rest between exercises:
30 seconds		 Move to the next exercise
Side Plank Leg Raise pictures and directions
Side Plank Leg Raise

Side Plank Leg Raise video		 Reps:
10 per side		 Rest between exercises:
30 seconds		 Move to the next exercise
Ab Crunches pictures and directions
Ab Crunches

Ab Crunches video		 Reps:
15-20		 Rest between exercises:
30 seconds		 Read instructions below
Repeat if full number of sets are not complete Repeat if circuit not complete    (OR)     Move to the next exercise Next if circuit is complete
Workout Complete! Congratulations!  Workout complete!
Comments/Questions/Replies about this Work Out Program:

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Comment by member: millsaps4 (5/5/2008 11:55:37 AM)

This workout was great. I was sore the next day in the places were I need the most work.
 
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