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HIGH KNEE JUMPS
High Knee Jumps. 1. Begin in a comfortable standing position with your knees slightly bent. Hold your arms extended next to you. 2. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards your chest, attempting to touch them with your knees. 3. Jump as high as you can, raising your knees up, and thenensure
WORKOUTS - FEMALE - URBAN - EASY Find your next easy level, female workout for the city!ATOMIC SIT-UP
Atomic Sit-Up. 1. Grab a plate with both hands. Lie down on the ground and put the plate over your head. Your arms should be fully extended. 2. Bring the knees to the chest in the beginning of the movement and as the feet are brought to the ground, reach the arms forward through the knees to develop momentum. That will help in getting the hipsRHOMBOID SQUEEZES
Rhomboid Squeezes. 1. Sit on the ground. Bend your knees and place flat feet on the ground. Lift your arms pointed in front of you. Slightly lean your torso back. 2. Bend your elbows until your forearms and upper arms form a sharp angle. Squeeze your shoulders and traps asmuch as you can.
LANDMINE 180'S
Landmine 180's. 1. Position a bar into a landmine or securely anchor it in a corner. Raise the bar from the floor, taking it to shoulder height with both hands with your LEG SCISSORS CROSS OVER Leg Scissors Cross Over. 1. Sit down into a “V” position while your upper body and the floor form a 45 degree angle, as well as your legs and the floor. Your arms should be fully extended to the sides with your palms facing down. Keep your upper body in the same position during the whole exercise. 2. Slightly straddle your legs, then cross ELBOW TO KNEE BIRD DOG Elbow to Knee Bird Dog. 1. Get onto your hands and knees. Line yourself up so that your shoulders are directly over your wrists, and your hips are directly over your knees. Keep your head, neck and back straight. Crunch your elbow and your knee so that they meet underneathyour body. 2.
KETTLEBELL FRONT RAISE 1. While standing straight, hold the kettlebell with both hands in front of you. Your arms should be extended and locked. Slightly bend at the elbows. The kettlebell should be down near your waist in front of you as far as you can go. 2. Slowly raise the kettlebell until it is a little above shoulder level and your arms are parallel to thefloor.
BENT OVER TWO-DUMBBELL ROW (PRONATED GRIP) Bent Over Two-Dumbbell Row (Pronated Grip) 1. With a dumbbell in each hand (palms facing your legs), bend your knees slightly and bring your torso forward by bending at the waist. Make sure to keep your back straight until it is almost parallel to the floor. 2. While keeping the torso stationary, lift the dumbbells to your sides, keeping the WELCOME | TOTAL WORKOUT FITNESSCONTACTGET STARTEDEXERCISESWORKOUTS Welcome to. Total Workout Fitness. Reach a higher level of physical fitness! TWF is a platform intended for use by amateurs and beginners as well as athletes and advanced practitioners alike. We will introduce you to the world of fitness and physical preparation quickly and efficiently, with a simple approach to training and the exercisesHIGH KNEE JUMPS
High Knee Jumps. 1. Begin in a comfortable standing position with your knees slightly bent. Hold your arms extended next to you. 2. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards your chest, attempting to touch them with your knees. 3. Jump as high as you can, raising your knees up, and thenensure
WORKOUTS - FEMALE - URBAN - EASY Find your next easy level, female workout for the city!ATOMIC SIT-UP
Atomic Sit-Up. 1. Grab a plate with both hands. Lie down on the ground and put the plate over your head. Your arms should be fully extended. 2. Bring the knees to the chest in the beginning of the movement and as the feet are brought to the ground, reach the arms forward through the knees to develop momentum. That will help in getting the hipsRHOMBOID SQUEEZES
Rhomboid Squeezes. 1. Sit on the ground. Bend your knees and place flat feet on the ground. Lift your arms pointed in front of you. Slightly lean your torso back. 2. Bend your elbows until your forearms and upper arms form a sharp angle. Squeeze your shoulders and traps asmuch as you can.
LANDMINE 180'S
Landmine 180's. 1. Position a bar into a landmine or securely anchor it in a corner. Raise the bar from the floor, taking it to shoulder height with both hands with your LEG SCISSORS CROSS OVER Leg Scissors Cross Over. 1. Sit down into a “V” position while your upper body and the floor form a 45 degree angle, as well as your legs and the floor. Your arms should be fully extended to the sides with your palms facing down. Keep your upper body in the same position during the whole exercise. 2. Slightly straddle your legs, then cross ELBOW TO KNEE BIRD DOG Elbow to Knee Bird Dog. 1. Get onto your hands and knees. Line yourself up so that your shoulders are directly over your wrists, and your hips are directly over your knees. Keep your head, neck and back straight. Crunch your elbow and your knee so that they meet underneathyour body. 2.
KETTLEBELL FRONT RAISE 1. While standing straight, hold the kettlebell with both hands in front of you. Your arms should be extended and locked. Slightly bend at the elbows. The kettlebell should be down near your waist in front of you as far as you can go. 2. Slowly raise the kettlebell until it is a little above shoulder level and your arms are parallel to thefloor.
BENT OVER TWO-DUMBBELL ROW (PRONATED GRIP) Bent Over Two-Dumbbell Row (Pronated Grip) 1. With a dumbbell in each hand (palms facing your legs), bend your knees slightly and bring your torso forward by bending at the waist. Make sure to keep your back straight until it is almost parallel to the floor. 2. While keeping the torso stationary, lift the dumbbells to your sides, keeping the ABS WORKOUT (CIRCUIT TRAINING) 10-15 repeats (each side) 1. Lie down on your back with your arms and legs straight out. 2. Lift your shoulders off the floor and bring your right arm and left leg up. Reach up from your abs to actually touch (slowly and in a controlled manner). 3. Lower your arm and leg down to WORKOUT FOR WOMEN (CIRCUIT TRAINING) 1. Lie down on the floor. Put your hands behind your head. Keep a 90 degree angle between your lower and upper leg. 2. Use the strength of your abdominal muscles to raise your shoulder blades and head from the floor until your abs are completely contracted. SUSPENSION WORKOUT 1 (CIRCUIT TRAINING) 10 repeats. 1. Stand facing the anchor. Grab the handles with the palms facing down. Lean back with your arms straight. 2. Squeeze the shoulder blades together, keeping your elbows pulled into the sides and move your body up towards the anchor point. 3. Return to the start position maintaining body alignment. CROSSOVER TOE TOUCH CRUNCH Crossover Toe Touch Crunch. 1. Lie down on your back with your arms and legs straight out. 2. Lift your shoulders off the floor and bring your right arm and left leg up. Reach up from your abs to actually touch (slowly and in a controlled manner). 3. Lower your arm and legdown to
FULL WORKOUT 1
With no leaning back, extend through the elbows to raise the dumbbells together directly above your head. When you do the movement, curl the wrists so that at the top position you are holding the dumbbells with palms facing each other. FULL BODY 2 (CIRCUIT TRAINING) 15-20 repeats. 1. Lie on the floor face down and place your hands approximately shoulder width apart while holding your torso up at arm’s length. 2. Lower yourself down until your chest almost touches the floor. 3. Press your upper body back up into the startingposition.
SUSPENSION WORKOUT (BACK, TRICEPS, SIDE ABS) 1. Start in the end position to measure the appropriate stance. Stand facing the anchor in the offset stance, pulling the suspension back and out into a letter “T”. Keep your palms facing forward. 2. Lean back, maintaining a slight elbow angle throughout the movement. 3. Pull through by moving your body up toward the anchor. KETTLEBELL KNEELING TO STAND-UP Kettlebell Kneeling to Stand-Up. 1. Get into the kneeling position holding a kettlebell with both hands in front of you. 2. Step up with your right leg while keeping weight on your left knee. 3. Get up into the standing position, driving through your right heel. Bring your left foot forward and stand up nice and tall. 4.WATERMELON V-UP
Bend at the waist while simultaneously raising your legs and arms to meet in a V-sit up position. The legs should be extended and lifted at least 45 degree angle from the ground and the arms should be extended and almost touching your legs ankles with a watermelon.SUSPENSION CORE 1
1. Kneel facing away from the anchor. Keep both your feet in the foot cradles. Align your hands with the shoulders. 2. Lift your knees off the ground, keeping the legs straight. Raise your hips toward the ceiling. 3. Return to the start position and repeat the exercise according to the training plan. WELCOME | TOTAL WORKOUT FITNESSCONTACTGET STARTEDEXERCISESWORKOUTS Welcome to. Total Workout Fitness. Reach a higher level of physical fitness! TWF is a platform intended for use by amateurs and beginners as well as athletes and advanced practitioners alike. We will introduce you to the world of fitness and physical preparation quickly and efficiently, with a simple approach to training and the exercises EXERCISES - ANY GENDER - ANY STYLE or filter the exercises by selecting gender: Male Female. and style:Gym Beach Urban.
ATOMIC SIT-UP
Atomic Sit-Up. 1. Grab a plate with both hands. Lie down on the ground and put the plate over your head. Your arms should be fully extended. 2. Bring the knees to the chest in the beginning of the movement and as the feet are brought to the ground, reach the arms forward through the knees to develop momentum. That will help in getting the hips WORKOUTS - ANY GENDER - ANY STYLE - ANY LEVEL or filter the workouts by selecting gender: Male Female. style: Gym Beach Urban. and level: Easy Medium Hard.RHOMBOID SQUEEZES
Rhomboid Squeezes. 1. Sit on the ground. Bend your knees and place flat feet on the ground. Lift your arms pointed in front of you. Slightly lean your torso back. 2. Bend your elbows until your forearms and upper arms form a sharp angle. Squeeze your shoulders and traps asmuch as you can.
LANDMINE 180'S
Landmine 180's. 1. Position a bar into a landmine or securely anchor it in a corner. Raise the bar from the floor, taking it to shoulder height with both hands with yourHIGH KNEE JUMPS
High Knee Jumps. 1. Begin in a comfortable standing position with your knees slightly bent. Hold your arms extended next to you. 2. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards your chest, attempting to touch them with your knees. 3. Jump as high as you can, raising your knees up, and thenensure
KETTLEBELL KNEELING TO STAND-UP Kettlebell Kneeling to Stand-Up. 1. Get into the kneeling position holding a kettlebell with both hands in front of you. 2. Step up with your right leg while keeping weight on your left knee. 3. Get up into the standing position, driving through your right heel. Bring your left foot forward and stand up nice and tall. 4. CROSSOVER TOE TOUCH CRUNCH Crossover Toe Touch Crunch. 1. Lie down on your back with your arms and legs straight out. 2. Lift your shoulders off the floor and bring your right arm and left leg up. Reach up from your abs to actually touch (slowly and in a controlled manner). 3. Lower your arm and legdown to
ELBOW TO KNEE BIRD DOG Elbow to Knee Bird Dog. 1. Get onto your hands and knees. Line yourself up so that your shoulders are directly over your wrists, and your hips are directly over your knees. Keep your head, neck and back straight. Crunch your elbow and your knee so that they meet underneathyour body. 2.
WELCOME | TOTAL WORKOUT FITNESSCONTACTGET STARTEDEXERCISESWORKOUTS Welcome to. Total Workout Fitness. Reach a higher level of physical fitness! TWF is a platform intended for use by amateurs and beginners as well as athletes and advanced practitioners alike. We will introduce you to the world of fitness and physical preparation quickly and efficiently, with a simple approach to training and the exercises EXERCISES - ANY GENDER - ANY STYLE or filter the exercises by selecting gender: Male Female. and style:Gym Beach Urban.
ATOMIC SIT-UP
Atomic Sit-Up. 1. Grab a plate with both hands. Lie down on the ground and put the plate over your head. Your arms should be fully extended. 2. Bring the knees to the chest in the beginning of the movement and as the feet are brought to the ground, reach the arms forward through the knees to develop momentum. That will help in getting the hips WORKOUTS - ANY GENDER - ANY STYLE - ANY LEVEL or filter the workouts by selecting gender: Male Female. style: Gym Beach Urban. and level: Easy Medium Hard.RHOMBOID SQUEEZES
Rhomboid Squeezes. 1. Sit on the ground. Bend your knees and place flat feet on the ground. Lift your arms pointed in front of you. Slightly lean your torso back. 2. Bend your elbows until your forearms and upper arms form a sharp angle. Squeeze your shoulders and traps asmuch as you can.
LANDMINE 180'S
Landmine 180's. 1. Position a bar into a landmine or securely anchor it in a corner. Raise the bar from the floor, taking it to shoulder height with both hands with yourHIGH KNEE JUMPS
High Knee Jumps. 1. Begin in a comfortable standing position with your knees slightly bent. Hold your arms extended next to you. 2. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards your chest, attempting to touch them with your knees. 3. Jump as high as you can, raising your knees up, and thenensure
KETTLEBELL KNEELING TO STAND-UP Kettlebell Kneeling to Stand-Up. 1. Get into the kneeling position holding a kettlebell with both hands in front of you. 2. Step up with your right leg while keeping weight on your left knee. 3. Get up into the standing position, driving through your right heel. Bring your left foot forward and stand up nice and tall. 4. CROSSOVER TOE TOUCH CRUNCH Crossover Toe Touch Crunch. 1. Lie down on your back with your arms and legs straight out. 2. Lift your shoulders off the floor and bring your right arm and left leg up. Reach up from your abs to actually touch (slowly and in a controlled manner). 3. Lower your arm and legdown to
ELBOW TO KNEE BIRD DOG Elbow to Knee Bird Dog. 1. Get onto your hands and knees. Line yourself up so that your shoulders are directly over your wrists, and your hips are directly over your knees. Keep your head, neck and back straight. Crunch your elbow and your knee so that they meet underneathyour body. 2.
EXERCISES - ANY GENDER - ANY STYLE or filter the exercises by selecting gender: Male Female. and style:Gym Beach Urban.
WORKOUTS - ANY GENDER - ANY STYLE - ANY LEVEL or filter the workouts by selecting gender: Male Female. style: Gym Beach Urban. and level: Easy Medium Hard. WORKOUTS - FEMALE - URBAN - EASY Find your next easy level, female workout for the city! CORE STABILITY WORKOUT Put your top arm on your hip. Lift your hips in the air forming a straight line between your ankles, hips, and shoulders. Brace your abs and squeeze your glutes. 2. Lift up your top leg while it is fully extended. 3. Lower your leg to the starting position and repeat the exercise according to the training plan. FULL BODY 1 (CIRCUIT TRAINING) 15-20 repeats. 1. Stand holding a kettlebell close to your chest. 2. By bending your knees lower yourself down into a half squat until your thighs are parallel to the floor. Keep your chest and head up and your back straight. 3. At the bottom position, pause and push your knees out to return to the starting position.FULL WORKOUT 1
With no leaning back, extend through the elbows to raise the dumbbells together directly above your head. When you do the movement, curl the wrists so that at the top position you are holding the dumbbells with palms facing each other. SUSPENSION WORKOUT 1 (CIRCUIT TRAINING) 10 repeats. 1. Stand facing the anchor. Grab the handles with the palms facing down. Lean back with your arms straight. 2. Squeeze the shoulder blades together, keeping your elbows pulled into the sides and move your body up towards the anchor point. 3. Return to the start position maintaining body alignment.SHOULDER WORKOUT 1
Step under the barbell and place it back of your shoulders (slightly below the neck) across it. Position your legs using a shoulder width medium stance with the toes slightly pointed out.DUMBBELL DEEP SQUAT
Hold the dumbbell from the side at arm’s length and lowered in front of the body. 2. Squat down until your thighs are parallel to the floor. Keep your chest lifted and head up. 3. Extending your knees jump back and onto the steps. 4. Squat down again until you touch the floor with the dumbbell. Keep your head up ABS & LOWER BACK CHALLENGE (CIRCUIT TRAINING) 1 1. Lie on your stomach on the floor or a workout mat. Place your hands behind your head. 2. Raise your chest a few inches above the floor and remain in this position for a few seconds. 3. Slowly lower your torso back to the starting position and repeat the exercise according to the training plan. Elbow to Knee. WELCOME | TOTAL WORKOUT FITNESSCONTACTGET STARTEDEXERCISESWORKOUTS Welcome to. Total Workout Fitness. Reach a higher level of physical fitness! TWF is a platform intended for use by amateurs and beginners as well as athletes and advanced practitioners alike. We will introduce you to the world of fitness and physical preparation quickly and efficiently, with a simple approach to training and the exercises EXERCISES - ANY GENDER - ANY STYLE or filter the exercises by selecting gender: Male Female. and style:Gym Beach Urban.
ATOMIC SIT-UP
Atomic Sit-Up. 1. Grab a plate with both hands. Lie down on the ground and put the plate over your head. Your arms should be fully extended. 2. Bring the knees to the chest in the beginning of the movement and as the feet are brought to the ground, reach the arms forward through the knees to develop momentum. That will help in getting the hips WORKOUTS - ANY GENDER - ANY STYLE - ANY LEVEL or filter the workouts by selecting gender: Male Female. style: Gym Beach Urban. and level: Easy Medium Hard.RHOMBOID SQUEEZES
Rhomboid Squeezes. 1. Sit on the ground. Bend your knees and place flat feet on the ground. Lift your arms pointed in front of you. Slightly lean your torso back. 2. Bend your elbows until your forearms and upper arms form a sharp angle. Squeeze your shoulders and traps asmuch as you can.
LANDMINE 180'S
Landmine 180's. 1. Position a bar into a landmine or securely anchor it in a corner. Raise the bar from the floor, taking it to shoulder height with both hands with yourHIGH KNEE JUMPS
High Knee Jumps. 1. Begin in a comfortable standing position with your knees slightly bent. Hold your arms extended next to you. 2. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards your chest, attempting to touch them with your knees. 3. Jump as high as you can, raising your knees up, and thenensure
KETTLEBELL KNEELING TO STAND-UP Kettlebell Kneeling to Stand-Up. 1. Get into the kneeling position holding a kettlebell with both hands in front of you. 2. Step up with your right leg while keeping weight on your left knee. 3. Get up into the standing position, driving through your right heel. Bring your left foot forward and stand up nice and tall. 4. CROSSOVER TOE TOUCH CRUNCH Crossover Toe Touch Crunch. 1. Lie down on your back with your arms and legs straight out. 2. Lift your shoulders off the floor and bring your right arm and left leg up. Reach up from your abs to actually touch (slowly and in a controlled manner). 3. Lower your arm and legdown to
ELBOW TO KNEE BIRD DOG Elbow to Knee Bird Dog. 1. Get onto your hands and knees. Line yourself up so that your shoulders are directly over your wrists, and your hips are directly over your knees. Keep your head, neck and back straight. Crunch your elbow and your knee so that they meet underneathyour body. 2.
WELCOME | TOTAL WORKOUT FITNESSCONTACTGET STARTEDEXERCISESWORKOUTS Welcome to. Total Workout Fitness. Reach a higher level of physical fitness! TWF is a platform intended for use by amateurs and beginners as well as athletes and advanced practitioners alike. We will introduce you to the world of fitness and physical preparation quickly and efficiently, with a simple approach to training and the exercises EXERCISES - ANY GENDER - ANY STYLE or filter the exercises by selecting gender: Male Female. and style:Gym Beach Urban.
ATOMIC SIT-UP
Atomic Sit-Up. 1. Grab a plate with both hands. Lie down on the ground and put the plate over your head. Your arms should be fully extended. 2. Bring the knees to the chest in the beginning of the movement and as the feet are brought to the ground, reach the arms forward through the knees to develop momentum. That will help in getting the hips WORKOUTS - ANY GENDER - ANY STYLE - ANY LEVEL or filter the workouts by selecting gender: Male Female. style: Gym Beach Urban. and level: Easy Medium Hard.RHOMBOID SQUEEZES
Rhomboid Squeezes. 1. Sit on the ground. Bend your knees and place flat feet on the ground. Lift your arms pointed in front of you. Slightly lean your torso back. 2. Bend your elbows until your forearms and upper arms form a sharp angle. Squeeze your shoulders and traps asmuch as you can.
LANDMINE 180'S
Landmine 180's. 1. Position a bar into a landmine or securely anchor it in a corner. Raise the bar from the floor, taking it to shoulder height with both hands with yourHIGH KNEE JUMPS
High Knee Jumps. 1. Begin in a comfortable standing position with your knees slightly bent. Hold your arms extended next to you. 2. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards your chest, attempting to touch them with your knees. 3. Jump as high as you can, raising your knees up, and thenensure
KETTLEBELL KNEELING TO STAND-UP Kettlebell Kneeling to Stand-Up. 1. Get into the kneeling position holding a kettlebell with both hands in front of you. 2. Step up with your right leg while keeping weight on your left knee. 3. Get up into the standing position, driving through your right heel. Bring your left foot forward and stand up nice and tall. 4. CROSSOVER TOE TOUCH CRUNCH Crossover Toe Touch Crunch. 1. Lie down on your back with your arms and legs straight out. 2. Lift your shoulders off the floor and bring your right arm and left leg up. Reach up from your abs to actually touch (slowly and in a controlled manner). 3. Lower your arm and legdown to
ELBOW TO KNEE BIRD DOG Elbow to Knee Bird Dog. 1. Get onto your hands and knees. Line yourself up so that your shoulders are directly over your wrists, and your hips are directly over your knees. Keep your head, neck and back straight. Crunch your elbow and your knee so that they meet underneathyour body. 2.
EXERCISES - ANY GENDER - ANY STYLE or filter the exercises by selecting gender: Male Female. and style:Gym Beach Urban.
WORKOUTS - ANY GENDER - ANY STYLE - ANY LEVEL or filter the workouts by selecting gender: Male Female. style: Gym Beach Urban. and level: Easy Medium Hard. WORKOUTS - FEMALE - URBAN - EASY Find your next easy level, female workout for the city! CORE STABILITY WORKOUT Put your top arm on your hip. Lift your hips in the air forming a straight line between your ankles, hips, and shoulders. Brace your abs and squeeze your glutes. 2. Lift up your top leg while it is fully extended. 3. Lower your leg to the starting position and repeat the exercise according to the training plan. FULL BODY 1 (CIRCUIT TRAINING) 15-20 repeats. 1. Stand holding a kettlebell close to your chest. 2. By bending your knees lower yourself down into a half squat until your thighs are parallel to the floor. Keep your chest and head up and your back straight. 3. At the bottom position, pause and push your knees out to return to the starting position.FULL WORKOUT 1
With no leaning back, extend through the elbows to raise the dumbbells together directly above your head. When you do the movement, curl the wrists so that at the top position you are holding the dumbbells with palms facing each other. SUSPENSION WORKOUT 1 (CIRCUIT TRAINING) 10 repeats. 1. Stand facing the anchor. Grab the handles with the palms facing down. Lean back with your arms straight. 2. Squeeze the shoulder blades together, keeping your elbows pulled into the sides and move your body up towards the anchor point. 3. Return to the start position maintaining body alignment.SHOULDER WORKOUT 1
Step under the barbell and place it back of your shoulders (slightly below the neck) across it. Position your legs using a shoulder width medium stance with the toes slightly pointed out.DUMBBELL DEEP SQUAT
Hold the dumbbell from the side at arm’s length and lowered in front of the body. 2. Squat down until your thighs are parallel to the floor. Keep your chest lifted and head up. 3. Extending your knees jump back and onto the steps. 4. Squat down again until you touch the floor with the dumbbell. Keep your head up ABS & LOWER BACK CHALLENGE (CIRCUIT TRAINING) 1 1. Lie on your stomach on the floor or a workout mat. Place your hands behind your head. 2. Raise your chest a few inches above the floor and remain in this position for a few seconds. 3. Slowly lower your torso back to the starting position and repeat the exercise according to the training plan. Elbow to Knee. WELCOME | TOTAL WORKOUT FITNESS Welcome to. Total Workout Fitness. Reach a higher level of physical fitness! TWF is a platform intended for use by amateurs and beginners as well as athletes and advanced practitioners alike. We will introduce you to the world of fitness and physical preparation quickly and efficiently, with a simple approach to training and the exercises EXERCISES - ANY GENDER - ANY STYLE or filter the exercises by selecting gender: Male Female. and style:Gym Beach Urban.
RHOMBOID SQUEEZES
Rhomboid Squeezes. 1. Sit on the ground. Bend your knees and place flat feet on the ground. Lift your arms pointed in front of you. Slightly lean your torso back. 2. Bend your elbows until your forearms and upper arms form a sharp angle. Squeeze your shoulders and traps asmuch as you can.
ATOMIC SIT-UP
Atomic Sit-Up. 1. Grab a plate with both hands. Lie down on the ground and put the plate over your head. Your arms should be fully extended. 2. Bring the knees to the chest in the beginning of the movement and as the feet are brought to the ground, reach the arms forward through the knees to develop momentum. That will help in getting the hips SUSPENSION WORKOUT 1 (CIRCUIT TRAINING) 10 repeats. 1. Stand facing the anchor. Grab the handles with the palms facing down. Lean back with your arms straight. 2. Squeeze the shoulder blades together, keeping your elbows pulled into the sides and move your body up towards the anchor point. 3. Return to the start position maintaining body alignment.HIGH KNEE JUMPS
High Knee Jumps. 1. Begin in a comfortable standing position with your knees slightly bent. Hold your arms extended next to you. 2. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards your chest, attempting to touch them with your knees. 3. Jump as high as you can, raising your knees up, and thenensure
ELBOW TO KNEE BIRD DOG Elbow to Knee Bird Dog. 1. Get onto your hands and knees. Line yourself up so that your shoulders are directly over your wrists, and your hips are directly over your knees. Keep your head, neck and back straight. Crunch your elbow and your knee so that they meet underneathyour body. 2.
KETTLEBELL KNEELING TO STAND-UP Kettlebell Kneeling to Stand-Up. 1. Get into the kneeling position holding a kettlebell with both hands in front of you. 2. Step up with your right leg while keeping weight on your left knee. 3. Get up into the standing position, driving through your right heel. Bring your left foot forward and stand up nice and tall. 4.LANDMINE 180'S
Landmine 180's. 1. Position a bar into a landmine or securely anchor it in a corner. Raise the bar from the floor, taking it to shoulder height with both hands with your TWO-ARM DUMBBELL SNATCH Two-Arm Dumbbell Snatch. Grab two dumbbells. Bring them in front of your thighs. Slightly bend your knees. Swing the dumbbells between your legs forcefully and reverse the direction. Drive through with your hips and lock the dumbbells overhead in one uninterrupted motion. Go back to the starting position and repeat the exercise according tothe
WELCOME | TOTAL WORKOUT FITNESS Welcome to. Total Workout Fitness. Reach a higher level of physical fitness! TWF is a platform intended for use by amateurs and beginners as well as athletes and advanced practitioners alike. We will introduce you to the world of fitness and physical preparation quickly and efficiently, with a simple approach to training and the exercises EXERCISES - ANY GENDER - ANY STYLE or filter the exercises by selecting gender: Male Female. and style:Gym Beach Urban.
RHOMBOID SQUEEZES
Rhomboid Squeezes. 1. Sit on the ground. Bend your knees and place flat feet on the ground. Lift your arms pointed in front of you. Slightly lean your torso back. 2. Bend your elbows until your forearms and upper arms form a sharp angle. Squeeze your shoulders and traps asmuch as you can.
ATOMIC SIT-UP
Atomic Sit-Up. 1. Grab a plate with both hands. Lie down on the ground and put the plate over your head. Your arms should be fully extended. 2. Bring the knees to the chest in the beginning of the movement and as the feet are brought to the ground, reach the arms forward through the knees to develop momentum. That will help in getting the hips SUSPENSION WORKOUT 1 (CIRCUIT TRAINING) 10 repeats. 1. Stand facing the anchor. Grab the handles with the palms facing down. Lean back with your arms straight. 2. Squeeze the shoulder blades together, keeping your elbows pulled into the sides and move your body up towards the anchor point. 3. Return to the start position maintaining body alignment.HIGH KNEE JUMPS
High Knee Jumps. 1. Begin in a comfortable standing position with your knees slightly bent. Hold your arms extended next to you. 2. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards your chest, attempting to touch them with your knees. 3. Jump as high as you can, raising your knees up, and thenensure
ELBOW TO KNEE BIRD DOG Elbow to Knee Bird Dog. 1. Get onto your hands and knees. Line yourself up so that your shoulders are directly over your wrists, and your hips are directly over your knees. Keep your head, neck and back straight. Crunch your elbow and your knee so that they meet underneathyour body. 2.
KETTLEBELL KNEELING TO STAND-UP Kettlebell Kneeling to Stand-Up. 1. Get into the kneeling position holding a kettlebell with both hands in front of you. 2. Step up with your right leg while keeping weight on your left knee. 3. Get up into the standing position, driving through your right heel. Bring your left foot forward and stand up nice and tall. 4.LANDMINE 180'S
Landmine 180's. 1. Position a bar into a landmine or securely anchor it in a corner. Raise the bar from the floor, taking it to shoulder height with both hands with your TWO-ARM DUMBBELL SNATCH Two-Arm Dumbbell Snatch. Grab two dumbbells. Bring them in front of your thighs. Slightly bend your knees. Swing the dumbbells between your legs forcefully and reverse the direction. Drive through with your hips and lock the dumbbells overhead in one uninterrupted motion. Go back to the starting position and repeat the exercise according tothe
EXERCISES - ANY GENDER - ANY STYLE or filter the exercises by selecting gender: Male Female. and style:Gym Beach Urban.
CORE STABILITY WORKOUT Put your top arm on your hip. Lift your hips in the air forming a straight line between your ankles, hips, and shoulders. Brace your abs and squeeze your glutes. 2. Lift up your top leg while it is fully extended. 3. Lower your leg to the starting position and repeat the exercise according to the training plan. ABS WORKOUT (CIRCUIT TRAINING) 10-15 repeats (each side) 1. Lie down on your back with your arms and legs straight out. 2. Lift your shoulders off the floor and bring your right arm and left leg up. Reach up from your abs to actually touch (slowly and in a controlled manner). 3. Lower your arm and leg down to FULL BODY 1 (CIRCUIT TRAINING) 15-20 repeats. 1. Stand holding a kettlebell close to your chest. 2. By bending your knees lower yourself down into a half squat until your thighs are parallel to the floor. Keep your chest and head up and your back straight. 3. At the bottom position, pause and push your knees out to return to the starting position. WORKOUT FOR WOMEN (CIRCUIT TRAINING) Extend your arms out straight so that they are parallel with the floor, with your palms facing down. Drive your hips back to thesitting position.
SUSPENSION CORE 1
1. Kneel facing away from the anchor. Keep both your feet in the foot cradles. Align your hands with the shoulders. 2. Lift your knees off the ground, keeping the legs straight. Raise your hips toward the ceiling. 3. Return to the start position and repeat the exercise according to the training plan. WORKOUT FOR WOMEN 2 (CIRCUIT TRAINING) Assume a comfortable standing position, with a step up box positioned next to you. Put one leg on the step. Keep the legs slightly bent. ABS & LOWER BACK CHALLENGE (CIRCUIT TRAINING) 1 1. Lie on your stomach on the floor or a workout mat. Place your hands behind your head. 2. Raise your chest a few inches above the floor and remain in this position for a few seconds. 3. Slowly lower your torso back to the starting position and repeat the exercise according to the training plan. Elbow to Knee. CROSSOVER TOE TOUCH CRUNCH Crossover Toe Touch Crunch. 1. Lie down on your back with your arms and legs straight out. 2. Lift your shoulders off the floor and bring your right arm and left leg up. Reach up from your abs to actually touch (slowly and in a controlled manner). 3. Lower your arm and legdown to
WATERMELON V-UP
Bend at the waist while simultaneously raising your legs and arms to meet in a V-sit up position. The legs should be extended and lifted at least 45 degree angle from the ground and the arms should be extended and almost touching your legs ankles with a watermelon.* Home (current)
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TOTAL WORKOUT FITNESS Reach a higher level of physical fitness! TWF is a platform intended for use by amateurs and beginners as well as athletes and advanced practitioners alike. We will introduce you to the world of fitness and physical preparation quickly and efficiently, with a simple approach to training and the exercises designed by our expert team of physical fitness and conditioning instructors. The choice of over 1000 different exercises and even more different trainings will offer a practical experience to all users and a feeling of personal tailor-made training. Get started or Find out moreKEY FEATURES
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Rich library of high quality exercises and workouts « Create and share your own, custom workouts « Track your personal progress « WORK WITH THE BEST TRAINERS Our certified personal trainers present the individual exercises! Our rich library of high quality workouts is based on their experience and knowledge! Aleksandar Cvetanovic MSc of physical education and sport, Steve Maxwell Level One Kettlebell Certified InstructorBrankica Mikac
Fitness Instructor,
Les Mills InstructorIgor Niketic
Professor of Sport and Physical Education,Personal Coach,
Les Mills InstructorWORKOUT STYLES
Love the gym? We sure do, but working out on the beach or on the streets is fun too! Check out these workout styles:Beach
Check out our exercises and workoutsfor the beach!
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