WORKOUT GIVES YOU HARDER ABS AND BIGGER ARMS

WORKOUT GIVES YOU HARDER ABS AND BIGGER ARMS : Maxener Wellness

EXERCISES STEP-BY-STEP

01 Dumbbell goblet squat

Sets: 4 / Reps: 20,15,10,5 / Rest: 60sec

Stand with feet set wider than shoulder-width and hold a dumbbell with both hands in front of your chest. Sit back into a squat, keeping the dumbbell in the same position then drive back up and repeat.

02 Mountain climber

Sets: 4 / Reps: 20,15,10,5 / Rest: 60sec

Set up on the floor as though in a sprinter’s blocks, with one foot positioned beneath your waist and one back, with your leg straight. Explosively swap foot positions. Repeat for the prescribed reps.

03 Burpee

Sets: 4 / Reps: 20,15,10,5 / Rest: 60sec

From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.

04 Plank

Sets: 4 / Reps: 20,15,10,5 / Rest: 60sec

Get in a press-up position but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and your glutes. Hold without allowing your hips to sag.

05 Barbell bent over row

Sets: 4 / Reps: 20,15,10,5 / Rest: 60sec

Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart. With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor. From here row the weight upwards into the lower part of your chest. Pause. And return under control to the start position.

06 Russian twist

Sets: 4 / Reps: 20,15,10,54 / Rest: 60sec

Sit holding the weight plate with your arms extended and feet off the floor. Quickly twist at the torso, turning from side to side.

07 Spiderman press-up

Sets: 4 / Reps: 20,15,10,54 / Rest: 60sec

Get into a traditional press-up position. Lower yourself toward the floor and bring your right knee to your right elbow, keeping it off the ground. Press back up and return your leg to the starting position. Repeat with the alternate leg.

08 Hanging leg raises

Sets: 4 / Reps: 20,15,10,54 / Rest: 60sec

Grab a pull-up bar and lower yourself into a dead hang. Let your legs straighten and pull your pelvis back slightly. Tense your core and raise your legs until your thighs are perpendicular to your torso. Hold then lower slowly back to the starting position.

09 Bicep curl

Sets: 4 / Reps: 20,15,10,54 / Rest: 60sec

Hold two dumbbells by your thigh, palms facing outwards. Use your biceps to lift the dumbbells until they are at shoulder height, then lower back down and repeat.

10 Flutter kicks

Sets: 4 / Reps: 20,15,10,54 / Rest: 60sec

Lie facedown on a bench with your hips on the edge. Extend your legs off the back of the bench, squeeze your glutes and raise your legs until they are level with your hips. Lift your left leg higher than your right leg, then lower your left leg as you lift your right leg. Make sure that you keep a controlled movement at all times.

11 Battle ropes

Sets: 4 / Reps: 20,15,10,54 / Rest: 60sec

Anchor the rope at its centre 15-20 feet away. Take an end in each hand with your arms extended at your side. Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can. As you let that arm drop to the starting position, raise the opposite side. Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.

12 Close grip EZ bar skullcrusher

Sets: 4 / Reps: 20,15,10,54 / Rest: 60sec

Lie back on a flat bench. Grip the EZ bar on the innermost grips and extend your arms straight up, palms facing your feet. Keeping your elbows fixed and tucked in, lower the bar until it is about an inch from your forehead. Slowly extend your arms back to the starting position without locking your elbows.

Leave a Reply

Your email address will not be published. Required fields are marked *

WhatsApp WhatsApp us