Don’t wait for motivation to find you- go find it today

Don’t wait for motivation to find you- go find it today

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 Arnold schwarzenegger’s
The 1% Workout 
This bodyweight workout can be done 3-4 times per week, and is intended to help you burn fat and build strength. If any of the exercises feel too hard, make modifications and build up to them.
  1. Bodyweight squats – 8-10 reps
  2. Push-ups (or knee-push ups) – 5-8 reps
  3. Plank – hold for 15 seconds
  4. Jumping Jacks – 15 reps
  5. Bodyweight Reverse Lunges – 6 reps per leg
  6. Lying Hip Raise (double or single leg) – 10 reps
images (18)
How to Do it
Cycle through the exercises sequentially, resting and repeating as prescribed based on your fitness level.
Beginners: Perform exercises 1-6 in order, resting 30 seconds between each. This is one circuit. Perform a total of 4 circuits, resting 90 seconds between each. This workout should take you approximately 15 minutes.
Intermediate: Add 10 seconds to the plank. Perform exercises 1-6 in order, resting 20 seconds between each. This is one circuit. Perform a total of 5 circuits, resting 75-90 seconds between each. This workout should take you approximately 18 minutes.
Advanced: Add 20 seconds to the plank. Perform exercises 1-6 in order, resting 20 seconds between each. This is one circuit. Perform a total of 6 circuits, resting 75 seconds between each. This workout should take you approximately 22 minutes.
Elite: Add 3-5 reps per exercise and 30 seconds to the plank. Perform exercises 1-6 in order, resting 10 seconds between each. This is one circuit. Perform a total of 6 circuits, resting 45 seconds between each. This workout should take you approximately 18 minutes.
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With the above workout, you are on your way to the next level of fitness, no matter where you’re currently starting. Remember, in just 15 minutes, you can start to make a tremendous change in your life. All it takes is a spark, and 1% of your day.

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