Week 3 Workout Plan | Program 2 | Sleek/Strong With Rachel Cosgrove скачать в хорошем качестве

Week 3 Workout Plan | Program 2 | Sleek/Strong With Rachel Cosgrove

Follow us on YouTube and never miss a workout: http://www.youtube.com/subscription_c... Are you ready for a challenge? Now that we're in week 3 of the program, it's time to increase the sets to 3 for each circuit. I also want you to choose 1 to 3 additional exercises that are less familier, adding either weight or picking a harder version to master. Do this routine 2 to 3 times a week, and you'll feel so much closer to your goal and the body you desire! Here's your Week 3 workout plan for Program 2: Warm up -- (10 minutes) Foam roll:    • How to Do a Foam Roll Exercise | Sleek/Str...   90/90 stretch: 60-90 seconds each leg    • How to Do Hip Mobility Stretches | Sleek/S...   Hip Flexor stretch: 60-90 seconds each leg    • How to Do Hip Mobility Stretches | Sleek/S...   Hip/thigh extension: 1 set, 10 reps on each leg    • How to Do the Hip Raise Exercise | Sleek/S...   Body weight squat: 1 set, 10 reps    • How to Do Squats | Sleek/Strong With Rache...   Lunge with rotation: 1 set, 10 reps each leg    • How to Do Reverse Lunge With Rotation | Sl...   Core -- (5 minutes) Wood chop: 3 sets, 10ea, rest 60 seconds between    • How to Do the Wood Chop Exercise | Sleek/S...   Power -- (3 minutes) Kettlebell or dumbell swing: 3 sets, 10 reps, rest 60 seconds between    • How to Do Kettlebell Swings | Sleek/Strong...   Circuit 1 (7-21 minutes) Perform the following four exercises one after the other with minimal rest. Use the hip flexor stretch at the end as your rest and repeat a second set. Perform 3 sets. Dumbbell or Kettlebell deadlift: 10 reps    • How to Do Kettlebell Deadlifts | Sleek/Str...   Push-up: 10 reps    • How to Do Push Ups | Sleek/Strong With Rac...   Step-up: 10 reps    • How to Do Step Up Leg Exercises | Sleek/St...   Hip flexor stretch: Hold for 60 seconds each leg    • How to Do Hip Mobility Stretches | Sleek/S...   Circuit 2 (7-21 minutes) Perform the following four exercises one after the other with minimal rest. Use the 90/90 stretch at the end as your rest and repeat a second set. Perform 3 sets. Squat: 8-10 reps    • How to Do Squats | Sleek/Strong With Rache...   Single arm overhead press: 8-10 reps each    • How to Do the Single Arm Overhead Press Ex...   Cable lunge w/ single arm row: 8-10 reps each    • How to Do a Cable Lunge With Single Arm Ro...   90/90 stretch: 60 seconds each leg    • How to Do Hip Mobility Stretches | Sleek/S...   Metabolic Finisher (3-5 minutes) Body weight squats/jump squats: 20 seconds, rest 20 seconds    • How to Do Squats | Sleek/Strong With Rache...   Mountain climbers: 20 seconds, rest 20s    • How to Do Mountain Climber Exercise | Slee...   Repeat 2-4 times I'm Rachel Cosgrove, and I have an amazing workout for you. With Sleek/Strong, I'll help you build a feminine body, with a focus on traditional strength training. I go against the typical approach to show that you can use exercises like deadlifts and chin-ups as a way to be lean and sexy. Have a question for me? I'll be checking in regularly, so leave a comment or video response below. Who is Rachel? Rachel Cosgrove is the best-selling author of "The Female Body Breakthrough," owner of Results Fitness, columnist for Women's Health Magazine and creator of the Spartacus Workout (a series of 10 exercises performed in rapid succession for fat loss). A consultant for Fortune 500 companies such as Nike and Gatorade, she was also a contributor to the New York Times Best Seller "The Big Book of Exercises" and the Women's Health book "Look Better Naked." Connect with LIVESTRONG.COM Woman Explore: http://www.livestrong.com/woman/ Like:   / livestrongcom   Follow:   / livestrong_com   More from Rachel: http://www.rachelcosgrove.com