Best self fitness manual

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A Manual for those who wish to lose body fat with cross-fit and weight-lifting exercise plans.

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Best self fitness manual

  1. 1. The BEST SELF Fitness Getting Piqued TheBEST SELF Fitness Personalized Cross-Fit Training Manual
  2. 2. The BEST SELF Fitness Getting In The Zone 1BODY BALANCE Procedure First Week : 1 circuit; Twice daily 1 circuit 2 minutes rest Positions Instructions Arms Side Reach Arms Side Reach Twist Arms Raise Arms Back Hands Grip Single Leg On-Step Stretch Single Knee Back Bend Single Oblique Side Twist Arms-Stretched Side Crunch Advanced Squat Advanced Butt-Out Plank Hill Plank Temple Bow Hold : 10 breaths* * * * * on each leg * on each knee * on each side * on each side * * * * *
  3. 3. The BEST SELF Fitness Getting Piqued 2SYSTEM BOOST Procedure First Week : 2 circuits; no resting time 3 circuits 1 minute resting time between circuits Positions Instructions Hop-Scotch Dropdown Body Saw Plank Wide Side Crunch Droplift Squat Spartan Circuit Forward-Reach Squat 10 repetitions* 5 repetitions * on each side * 5 repetitions Hold : 10 breaths
  4. 4. The BEST SELF Fitness Building Strength 3ENDURANCE TRAINING Procedure First Week : 1 circuit; 30 seconds rest 3 circuits 1 minute resting time between circuits Positions Instructions See-Saw and Row Goblet Squat See-Saw Shoulder Press Calf Raise Alternating Dumbbell Curl Lying Chest Press Lying Knee Raise Arm-Knees Out Overhead Triceps Extension Elbow Raise 10 repetitions* on each side * * on each side * * on each side * * * 15 repetitions 15 repetitions
  5. 5. The BEST SELF Fitness Toning Up 4WEIGHT RESISTANCE Procedure First Week : 1 circuit; 30 seconds rest 3 circuits 1 minute resting time between circuits Positions Instructions Chest Lying Pull-ups Lying Chest Press Lying Pullovers Arms and Shoulders Hammer Curls Bicep Curls Alternating Side Curls Shrugs Obliques Side Bend 10 repetitions* * * * * * 20 repetitions 20 repetitions on each arm
  6. 6. The BEST SELF Fitness Doing It ~ and Doing It Good! TRAINING SCHEDULE Mon. Tue. Wed. Thu. Fri. Sat. Sun. FIRST WEEK : Follow First Week Training Schedule 1 1 1 1 1 1 1 2 3 4 2 3 4 2** 1* 1* 1* * ** Before bed time; Perform before bed time on the first week Do 4 circuits
  7. 7. The BEST SELF Fitness Sanch Palaruan Barredo ©2015

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