Saving...Introducing the New You 
Mens Workout
Introducing the New You Program
Beginner (1) for Men
|
WARM-UP |
|
|
Run on the Spot |
20 seconds |
|
Jumping Jacks |
20 repetitions |
|
Mountain Climbers with Rotation (hand on ground near knee) |
10 repetitions (5 each side) |
|
Seated Glute Stretch |
10 pulses (5 each side) |
|
Frankensteins |
10 repetitions (5 each side) |
|
Sliding Chest Stretch |
10 repetitions (5 each side) |
| WORKOUT I (Upper Body) |
Sets |
Reps |
Rest |
| 1a) Push-Ups (feet on ground or ball)
1b) Standing One Arm Band Rows |
1-3
1-3 |
10-20
10-20 each side |
60 seconds
60 seconds |
| 2a) Bentover Tricep Band Kickbacks
2b) Standing Band Curls |
1-3
1-3 |
10-15
10-20 |
60 seconds
60 seconds |
| 3a) Stability Ball Knee Tuck
3b) Stability Ball Reverse Hyper Extensions |
1-3
1-3 |
10-15 each side
10-15 |
30 seconds
30 seconds |
| WORKOUT II (Lower Body and Core) |
Sets |
Reps |
Rest |
| 1a) Band Resisted Squats
1b)Stiff Legged Deadlift |
1-3
1-3 |
10-20
10-20 |
60 seconds
60 seconds |
|
2 Band ResistedSplitSquats |
1-3
|
10-20 each leg |
60 seconds
|
| 3a) Stability Ball Rollouts
3b) Horizontal Band Rotations
3c) Supermans |
1-3
1-3
1-3 |
10 each side
10-15
10-15 |
30 seconds
30 seconds
30 seconds |
