U lift wireframes

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U lift wireframes

  1. 1. Abs A Chest Arms
  2. 2. Without equipment With equipment Bridge Crunch Crunch(Bicycle) Heel Touch Hip Extension Hip Raise Hop Leg Raise Plank Plank(Side) Plank Jacks Pull In(Lying) Scissor Kick Side Bridge Sit Up Toe Touch Twist Twist(Russian)
  3. 3. Lie flat on the floor with your hands behind your head, knees bent. Do not grab onto your legs or put your hands on the floor as this will cause you to use the muscles in your legs not your abdominals.
  4. 4. Then lift the upper half of your back rather than your whole back as this will tighten and stretch your abdominals better than just a sit up. Do not take feet off floor.
  5. 5. Do as shown before. It is recommend that about 30-50 reps and you can do them with a weight. For more variations look back at the list.
  6. 6. Without equipment With equipment Crunch(Decline Bench) Flutter Kicks Hyper Extension Leg Raise(bicycle) Leg Raise(Knees Bent) Leg Raise(Legs Straight) Leg Raise(Oblique) Leg Raise(Seated Pull In(Seated) Side Bend(Single Side) Side Bridge(Bench) Sit-up(Decline Bench) Woodchopper Twist(Russian Standing) Side Press Dumbbell Hyperextension Side Bend(Overhead) Side Bend
  7. 7. Without equipment With equipment Burpee(On Feet) Burpee(On Knees) Push-up(Diamond) Push-up(Various) T Push-up
  8. 8. Without equipment With equipment Bench Press(Various Decline) Bench Press(Various Incline) Floor Press Floor Press(Alternating) Fly(Decline Bench) Fly(Flat Bench) Fly(Seated) Push-up Row T-Push-up Fly(Back)
  9. 9. Without equipment With equipment Dip Dip(Assisted) Dip(Bench-Bent Knees) Dip(Bench Straight Legs)
  10. 10. Without equipment With equipment Biceps Curl(Various) Crossover Lunge Swing Swing(One Hand) Triceps Extension(Various) Triceps Kickback(Various) Wrist Curl Wrist Curl(Behind Back)
  11. 11. Meals For You Calorie Calc

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