Trouble zone go away, we don’t want you extra chin and rolling arm pit fat!
Routine by Michelle M. Freeman.
Make the workout fit your schedule.
- 20 Minute Workout: 3 set each exercise.
You’ll Need: Free weights, exercise mat, yoga, short step
VIDEO
WORKOUT CARD
Extreme Team,
I do this routine when I have a few minutes want to at least hit my trouble zones.
Your trainer,
Michelle
Steping Push-ups- 12 reps on each side
Kneel for your push up or stay on your toes, on mat facing step.
With knees on floor or mat, place left hand on top of step and right hand on floor slightly wider than shoulder width away.
Position upper body off off floor, facing downward with hips straight and arms extended.
Lower body until slight stretch is felt in shoulder or chest.
Immediately push body up rapidly. As right arm straightens walk hand to step and drop left hand on floor slightly wider than shoulder width.
Immediately repeat movement alternating between sides.
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Chin Lifts – 3 reps
Lift your chin to create a taut line between your chin and the base of your neck. Keep your shoulders erect.
Press the surface of your tongue firmly against the roof of your mouth. (Your tongue acts as the anchor when you press it against the roof of your mouth.)
Allow your teeth and lips to part slightly.
Hold the contraction for five (5) seconds.
Relax your face and bring your head to its level position.
Breathe in deeply through your nose and exhale through your nose.
Repeat the remaining sets three times holding the contractions for ten (10) seconds each.
Breathe in deeply through your nose and exhale through your nose.
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Knee Hug – 1 rep
Lying on the floor, curl up and bring your knees towards your forehead by pulling the legs with your hands.
Maintain the position for 10-20 seconds, relax.
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Flat Chest Presses - 20 reps
Lying flat on bench, hold the dumbbells directly above chest, arms extended.Lower dumbbells to chest in a controlled manner.
Press dumbbells back to starting position and repeat.
Note: Avoid locking elbows.
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Flat Chest Flies - 20 reps
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Lying flat on bench, hold dumbbells directly above chest.
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Bend elbows slightly and maintain throughout the exercise.
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Open arms to sides. Elbows should remain ‘locked’ in a slightly flexed position.
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When upper arms are parallel to floor, return the weights to the starting position and repeat.
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About Michelle M. Freeman
Nationally Certified Personal Fitness Trainer Michelle M. Freeman.
TOUCH, SEXY and WILD WORKOUTS you will LOVE
With this EXTREME FITNESS way of exercising you will grow stronger and your mind sharper. Most of these exercises you will learn can be done in any open space with no equipment at all; the rest can be done either with found objects like stones and logs, or with basic gym equipment like medicine ball and kettlebells.
Studies have suggested that body weight training is more effective for weight loss than using machines. You will suffer fewer injuries and have greater improvements in your fitness level.
Get ready for monthly fitness tests, including body fat percentage and test of aerobic fitness.
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Disclaimer
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
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