My Respire Fitness Workout

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My Respire Fitness Workout Base : Workout 2 # MikeFitCoach Quad Superman

Abs

Lower Back

Pelvic Tilt

For each exercise, perform 3 sets of 15 repetitions, resting 60 seconds between sets. Use your own bodyweight as resistance.

1- Lie on your back with your Sets Reps Weight knees bent and feet flat and 1 15 your arms at your sides. 2 - Tighten your abdominals, 2 15 pulling your belly button in and 3 15 up towards your ribs. • Press your back into the 4 floor, allowing your pelvis to slightly round. 5

Notes

6

Notes

Sets Reps Weight

1

15

2

15

3

15

4 5 6

Notes

1 - Stand upright to one side Sets Reps Weight of a bar at hip height. 1 15 2 - Squat low, sending your hips back and down, keeping 2 15 your back flat and head up. 3 15 3 - Duck under the bar, then come upright on the other 4 side. • Squat again and duck and 5 repeat back to the other side, alternating sides with each 6 rep.

Abs

Dead Bug

Legs

Overhead Deadlift

Sets Reps Weight 1 - Start in a squat position holding the ball on floor in 1 15 front of you. 2 - Stand upright and lift the 2 15 ball overhead, extending your 3 15 arms fully. • Lower the ball back to the 4 floor, returning to a squat position. 5

Legs

1 - Place your palms on a bench behind you and your heels on the floor with your legs and arms straight. 2 - Lower your body toward the floor, bending at the elbows. 3 - Push up through your palms to return to the start position.

Notes

6

This PDF/printout was generated using Respire Fitness.

Notes

Reverse Extension Lower Back

Sets Reps Weight 1 - Stand upright with your feet split front to back with 1 15 your hands at your sides. 2 - Lower your body toward 2 15 the floor, bending at the hips 3 15 and knees and leaning your torso slightly forward with your 4 weight on the front leg. 3 - Push off the front foot to 5 return to start position. • Complete all reps on one 6 side before switching to the other side.

Notes

Duck Under

Triceps

Bench Dip

Legs

Split Squat

• Begin on all fours with both Sets Reps Weight knees and hands on the floor. 1 15 1 - Raise one arm and the opposite leg straight up to 2 15 shoulder height. 2 - Slowly lower your arm and 3 15 leg and repeat with the other 4 arm and leg. • Perform one rep on one 5 side, then switch to the other side. Alternate sides with each 6 rep.

Notes Sets Reps Weight 1 - Lie on your back with your Sets Reps Weight 1 - Lie face down with your knees bent and feet raised chest on the ball, your hands 1 15 1 15 with your arms straight up and feet on the floor over your chest. 2 - Raise your legs up behind 2 15 2 15 2 - Lower one leg and the straight, making a line from 3 15 3 15 opposite arm straight down your feet to shoulders. toward the floor, keeping the • Do not bounce up and down 4 4 other leg and arm steady. on the ball as you perform • Raise the leg and arm back each rep. 5 5 to the upright position and repeat with the opposite leg 6 6 and arm. • Alternate sides with each Get access at http://web.pumpone.com/temp/respirefitness.html. rep.

© 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.

Notes

printed 04/14/15 11:07AM Page 1 of 2

My Respire Fitness Workout Base : Workout 2 # MikeFitCoach Bridge Shoulder Roll

Sets Reps Weight • Lie face down on the floor with your legs straight and 1 arms tucked in by your sides. 1 - Raise your body off the 2 floor, resting on your toes and 3 forearms. • Try to maintain your body in 4 a straight line and keep your back neutral/flat. 5 • Hold briefly, then lower yourself back to the floor and 6 repeat.

Abs

Lower Back

Front Bridge

Notes

1 - Lie on your back on a ball Sets Reps Weight with your arms out to the sides 1 15 at shoulder level and your hips up in line with your shoulders. 2 15 2 - Roll your upper body 3 15 across the ball to one side, moving your feet. 4 3 - Roll back across the ball to the other side. 5

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 11:07AM Page 2 of 2