100 crunches 90 jumping jacks 80 lunges 70 squats 60 seconds running in place 50 seconds plank 40 jumping jacks 30 squats 20 high knees 10 push ups Repeat this daily in the morning to see weight fall of that body
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Leg extensions 10/15/20 x2 (one warm up set of 25reps) Leg curls 10/15/20 x2 (one warm up set of 25reps) Squats 1 set warm up 15 reps then 8/10/15×2 (one warm up set of 15reps) Leg press 10/15/failure x2 (one warm up set of 20 reps) Hack squats 8/12/15 x2 Seated calves raises 10/15/25×2 Standing […]
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Leg press (feet low 20,15,12,12 super set Leg press feet high 20,15,12,12 (add weight with each set) Barbell Squats(concentrate on going as low as you can not on the weight) 4×12 super set Smith machine hack squats 4×20 Lunges putting Dumbbell or kettle bell through your legs with each rep 3x30steps super set Leg extensions […]
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Ingredients: 1 scoop of Chocolate whey protein (MRI PRo-Nos) 1/4 cup of oats 1/4 cup egg whites 1/8 tsp. vanilla 1 pinch of baking Powder 1.5oz all natural apple sauce 1tbsp Fat free chobani greek yogurt Directions: Preheat the oven at 375 degrees. Place cupcake foil liners in a cupcake pan. or just spray with […]
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Hey everyone here is a quick recipe that i thought ill just write it out since its very easy to make that you can have whenever you want. Since its low on carbs you can even have it at night when you get those late night cravings. What you will need 1 scoop of whey […]
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Warm up-Concentration curls cables or DB 15×3 super-set Kick backs DB or cables 15×3 EZ Rubber band Barbell curls 12,10,8, + Drop of rubber bands and repeat same rep count but wider grip + Barbell Over head French press 12,10,8,reps + DB French press 15×3 Preacher rubber band curls 12,10,10, drop of rubber band and […]
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Warning: get a good night sleep before doing this Every exercise will include 1 warm up set for 15-20 reps then do 3 working sets for each exercise. wide grip kneeling cable pull overs 12reps super-set close grip lat pull downs 8-10reps super-set natural wide grip lat pull downs 15reps Dumbbell rows 8-10reps each arm […]
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