W.A.R.FITNESS
WHERE YOUR JOURNEY BEGINS
INTERMEDIATE
Bi's and Tri's Workout
Bi's and Tri's Workout - 20 minutes / 2 to 3 Sets Adjust the weight of your dumbbell at your capacity. For your comfort, you can also Increase the reps , the weights or decrease the reps or the weight . In this workout, we'll be building the bi's and tri's in order to get those muscular arms. 1. ** Arm Curl ** 10 to 12 reps 2. ** Hammer Curl ** 10 to 12 reps 2 to 3 Sets Last Exercices 3. ** Triceps Extension** 10 to 12 reps each side
Calesthenic Workout : Phase 1
5 - Move full body calesthenic Workout session - 30 minutes / 2 to 3 sets. Calisthenic training program for optimal physical fitness *Objective:* Improve strength, flexibility and general physical condition through calisthenic exercises. *Program:* *Warm-up* (5 minutes) - Walking in place or jogging on site - Leg, arm and back stretching 1. *Jumping Jack* (3 sets of 30 seconds) - Cardiovascular exercise to improve physical condition and coordination 2 *Push-up* (3 sets of 10 to 20 repetitions) - Exercise to strengthen the muscles of the torso, shoulders and arms 3. *Body Squat* (3 sets of 10 to 20 repetitions, ) - Exercise to strengthen the muscles of the legs and buttocks 4. *Alternative Superman* (3 sets of 15 to 25 repetitions, ) - Exercise to strengthen the back and abdominal muscles 5. *Plank* (3 sets of 20 seconds) - Exercise to strengthen the abdominal muscles and improve posture *Stretching* (5 minutes) - Leg, arm and back stretching to improve flexibility and prevent injury *Benefitages:* - Improved strength and fitness - Strengthening leg, arm and torso muscles - Improved flexibility and posture - Reduced risk of injury *Tips:* - Start with sets and repetitions adapted to your fitness level - Gradually increase the difficulty and duration of training - Listen to your body and stop training If you feel pain or discomfort.
INSTRUCTIONAL VIDEO
ALTERNATING SUPERMAN!
Strengthen your back, shoulders, and abs *Tips & Precautions* - Be sure to keep your abs angaged to avoid putting too much strain on your back. - Remember to breathe normally during the exercise. - If you feel pain or discomfort, stop exercising immediately and consult a health professional. * Variations* - To increase the difficulty, you can add light weights to your wrists or ankles. - To decrease the difficultyn you can start by lifting only arms or legs, then gradually increase the difficulty.
INSTRUCTIONAL VIDEO
BODY SQUATS !
Strengthen the muscles of the legs, glutes and abs. *Tips & Precautions* - Make sure to keep your back straight and your shoulders relaxed to avoid putting to much pressure on your back and your knees. - Remember to breathe normally during the exercise. - If you feel pain or discomfort, stop immediately and consult a health professional. * Variation * - To increase the difficulty, you can add weights or resistance bands to your squats. - To decrease the difficulty, you can start with half squats or squats with support on a chair or a wall .