ARM WORKOUT

Create a workout with the time you have. Dumbbells, barbells, or weight plates.

Incline Curls 4 x 12

Concentration Curls 4 x 10

Triceps Dips 4 x 15

Tricep Kickbacks 4 x 12

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Standing Alternating Dumbbell Curls Holding Resting Dumbbell at 90 Degrees 4 x 10

Sitting Dumbbell Concentration Curls 5 x 10

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Incline Bench Dumbbell Concentration Curls 3 x 15

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Standing Single Arm Cable Curls 4 x 15

Standing Weight Plate Hammer Key Curls 4 x 15

Standing Reverse Grip Plate Curls 4 x 20

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Standing Alternating 25 lbs Weight Plate Curls 100 reps.

Incline Dumbbell Curls 4 x 10

Standing EZ Barbell Curls 4 x 12

Standing ISO Dumbbell Curls 4 x 10

Standing Hammer Curls 4 x 15

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Ab Exercises

Create a workout with the time you have.


high crunches – thirty seconds

knee in twists – thirty seconds

star plank – sixty seconds

crunch kicks – thirty seconds

side jack knives – thirty seconds

hip dips – thirty

ankle touches – thirty

rotating planks – thirty

pushes – thirty



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scissors – 3 x 30 seconds

crunches – 3 x 15

dead bugs – 3 x 25

crunches – 50



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knee to elbow crunches – 25

human saws – 50

reach through twists – 15

hip twist jumps – 50

plank twists – 50



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EXERCISE MAT LINK

exercise mat


v – ups – 4 x 20

spider planks – 4 x 30 seconds

plank up and downs – 4 x 30 seconds

toe touches – 4 x 15






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Home


BURPEE WORKOUT

sixty seconds jumprope

ten seconds burpees

seventy seconds jumprope

fifteen seconds burpees

eighty seconds jumprope

twenty seconds burpees

ninety seconds jumprope

twenty-five seconds burpees

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Enter your
Part number

Burpees & Jumprope

Barbell Curls

20lbs x 50 x 25 x 25 x 25 x 25

150

5 pauses

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DEAD-LIFTS

The dead-lift is a weight training exercise where a barbell with weights or without, or dumbbells are lifted from the floor to the hip area, held for a few seconds. Then returned to the floor. That is one rep.

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BENEFITS

fat burner

works quadriceps

muscle builder

works abdominal muscles

improve posture and stability

works lower back

reduces depression

works lats

scultps entire core

engages forearms

increase testosterone

strengthens bones

increase growth hormone

works a lot of muscles

keeps heart healthy

highly functional

deadlifts are affordable

improves whole body strength

strengthen hamstrings and glutes

injury preventer

improves athletic performance

women doable

tones legs

almost for anybody

reduces love handles

aging slower

reduces belly fat

some have fun

tones butt

squat variations

tones lower back

stamina builder

builds endurance

helps the heart

builds muscle

helps life activities

improves cardio

improves grip

improves pelvic muscles

a strong back helps everything

HOW TO LIFT HEAVIER

light x twenty reps

medium x ten reps

heavy x five reps

four sets

rest one minute

WORKOUTS

  • 3×1.5XBW
  • 5×10, 8, 8, 6, 4
  • 50×185/135 for time
  • 5x3x70%
  • 3x10x65%
  • 5×115/75
  • 4×8
  • 4×10
  • 25×155/105
  • 5×50/35
  • 20×315
  • 10x empty olympic barbell (45lbs)
  • 10×135
  • 10×225
  • 10×315

Lifting heavy weights increases resting metabolism, increases strength, and strengthens bones. Both men AND women should make strength training part of any exercise regimen to reap the benefits.

The Mindful Tec

FYI: If you weigh yourself immediately following a heavy strength training workout you may see an increase on the scale. This happens because the muscles you worked will take in extra fluid temporarily.

-The Mindful Tech Team