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2017-02-22 13:29:36
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Workout Routine created by WIKI4SPORT

Workout routine for...
Chest Back Trapeze Abdomen Shoulder
Biceps Triceps Forearm Glutes Cuadriceps
Abductors Adductors Femoral Calf

Workout Routine Name: Home Workout Routine (Without Dumbbells) - Whole body -

Type of routine: Muscle tone 
Rest time between sets: Muscle tone: 120 seconds (top)

Sets: 4
Reps: Muscle tone: 12 to 15 reps

>> Exercise #1: Squat (Feet shoulder height)

>> Exercise #2: Lunges (Combine with Exercise 1)

>> Exercise #3:  Sumo squat

>> Exercise #4: Butt Exercise

Bend your elbows 90 degrees and lift one leg back to hip height. Bend only the knee of the other leg and tighten your abs to hold in position. Raise the legs that are in the air about 5 cm, gently and raise it again until completing 20 repetitions. Then do the same with the other leg.

>> Exercise #5: Elevation of hip gluteus (Combine with Exercise 4)

Keeping your abs tight and tight with your buttocks, push one leg back (do not have to stay at hip height) and keep it in the air about 15 cm off the floor. Lower it slowly and push it back again. Repeat the exercise about 20 times and then do the same with the other leg.

>> Exercise #6: Push ups with support of the knees (in case of not being able to realize them without the support of the same ones)

>> Exercise #7: Triceps (Combine with Exercise 6)

>> Exercise #8: Shoulder elevation lying down. You will need a broomstick, a one-yard measuring rod, or the like to use as a rod in this exercise. Hold the stick with both hands with your palms facing up.
Lower your arms and climb back up.

>> Exercise #9: Abbs

Place yourself in the position you see in the picture: the back resting on the floor and the heels on the chair with the knees bent 90 degrees.
Strengthening with your abdominal muscles, lift your shoulders off the floor and try to touch your knees with your hands keeping your arms aligned with your legs. You do not need to get up too much; A few inches is fine.

NOTE: You can select other 2 ABBS exercises 

- Always stretch at the end of each exercise (this will help muscle growth and muscle relaxation)
- Warming up-Stretching-Cooling up