Base : Workout 4

---

My Respire Fitness Workout Base : Workout 4 # MikeFitCoach

For each exercise, perform 3 sets of 12 repetitions, resting 60 seconds between sets. Use a challenging weight that allows you to complete all reps. If the weight is too easy, slightly increase it. If its too hard, slightly decrease it.

Chest

Press

Legs

Wall Squat

Sets Reps Weight 1 - Stand upright holding dumbbells at your sides with 1 12 the ball positioned in your low back level against a wall. 2 12 2 - Squat down, lowering your body towards the floor and roll 3 12 your back along the ball. 4 3 - Push up through your heels and return to the start 5 position. Equipment Sub: Plates, 6 Kettlebells

Sets Reps Weight 1 - Lie with your upper back on the ball holding dumbbells 1 12 at shoulder level, elbows bent. 2 - Press the dumbbells up 2 12 until your arms are straight 3 12 over your chest. • Lower the dumbbells back to 4 shoulder level, keeping your hips in line with your 5 shoulders. Equipment Sub: Barbell 6

Overhead Press Legs

Back

Notes

Sets Reps Weight 1 - Sit upright on the ball holding dumbbells at shoulder 1 12 height with your elbows bent and your palms facing 2 12 forward. 3 12 2 - Press the dumbbells overhead, extending your 4 arms fully. • Remain upright on the ball 5 and do not bounce. Equipment Sub: Barbell 6

Notes

6

Notes

Notes

5 6

Triceps

Uni Extension

Shoulders

Sets Reps Weight 1 - Sit on the ball holding dumbbells with your arms 1 12 extended by your sides and your palms facing in. 2 12 2 - Raise the dumbbells up to 3 12 shoulder level, twisting at the wrists, finishing with your 4 palms facing back. • Turn at your wrists as you 5 raise the dumbbells.

Sets Reps Weight 1 - Start in a squat position holding the ball at waist height 1 12 in front of you. 2 - Stand upright and lift the 2 12 ball overhead until your arms 3 12 are completely straight. • Lower the ball back in front, 4 returning to a squat position.

Wall Roll

Biceps

1 - Lie face down on the ball Sets Reps Weight holding dumbbells by your 1 12 sides with your arms straight and your palms facing in. 2 12 2 - Lift the dumbbells up to 3 12 your chest, bending your elbows straight back close to 4 your sides. • Squeeze your shoulder 5 blades together at the top, then lower the dumbbells back 6 to the start position and repeat. Twisting Curl Equipment Sub: Kettlebells

Notes

Overhead Squat

Shoulders

Close Row

Notes

1 - Lean with your forearms on Sets Reps Weight a Swiss ball against a wall at 1 12 chest height. 2 - Roll the ball up the wall, 2 12 extending your arms overhead 3 12 fully.

4 5 6

Notes

Sets Reps Weight 1 - Sit upright on the ball holding a dumbbell in one 1 12 hand behind your head with your elbow bent. 2 12 2 - Raise the dumbbell up overhead, extending your arm 3 12 fully, keeping your shoulder 4 steady. • Complete all reps on one 5 side before switching to the other side. 6 Equipment Sub: Plate, Kettlebell

Notes

This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html.

© 2015 PumpOne, LLC Notice: This PDF was created and prepared by # MikeFitCoach and sent by them to you. While the copyright to some or all of the works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF.

printed 04/14/15 11:39AM Page 1 of 2

My Respire Fitness Workout Base : Workout 4 # MikeFitCoach Alternating Superman

Notes

Legs

Abs 1 - Lie on your back with your Sets Reps Weight knees bent and your heels on 1 12 the ball, placing your hands at the sides of your head. 2 12 2 - Lift your head and 3 12 shoulders off the floor, keeping your knees bent and 4 your legs steady. • Do not pull your head up 5 with your hands. • Lower your head and 6 shoulders and repeat.

Glute Bridge

Lower Back

Feet Up Crunch

1 - Lie face down on the ball Sets Reps Weight with your hands and feet 1 12 touching the floor. 2 - Raise one arm and the 2 12 opposite leg straight up, 3 12 making a straight line. 3 - Lower both and repeat with 4 the other arm and leg. • Alternate sides with each 5 rep.

Notes

1 - Lie on your back with your Sets Reps Weight heels on the ball, legs straight 1 12 and your hands at your sides. 2 - Raise your hips off the 2 12 floor, making a straight line 3 12 from your feet to your shoulders. 4 • Lower your body back to the floor and repeat. 5

6

Notes

6

This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html. © 2015 PumpOne, LLC Notice: This PDF was created and prepared by # MikeFitCoach and sent by them to you. While the copyright to some or all of the works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF.

printed 04/14/15 11:39AM Page 2 of 2