Week 1 Workout Plan | Program 3 | Sleek/Strong With Rachel Cosgrove скачать в хорошем качестве

Week 1 Workout Plan | Program 3 | Sleek/Strong With Rachel Cosgrove

Follow us on YouTube and never miss a workout: http://www.youtube.com/subscription_c... Welcome to the next level of the workout program! I've designed Program 3 to really focus on building your muscle definition. We'll be using heavier weights, and progressing to greater loads from week to week. The first 2 exercises on each day are your priority exercises. Really push yourself with these. The last 4 exercises are a higher repetition metabolic circuit, designed to burn calories for that sleek and toned look. Here's your Week 1 workout plan for Program 3: Month 3 Program Warm Up Foam roll    • How to Do a Foam Roll Exercise | Sleek/Str...   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...   Inch worm: 1 set, 6-8 reps    • How to Do an Inch Worm Exercise | Sleek/St...   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 Wood chops    • How to Do the Wood Chop Exercise | Sleek/S...   Mountain climbers    • How to Do Mountain Climber Exercise | Slee...   Strength Circuit 1 The first strength circuit is your priority circuit, performing 6 reps and challenging yourself to lift heavier each time. You will alternate back and forth between two different sets of exercises. There are different exercises for Day One and Day Two as detailed below. So, do not do the deadlift and the front squat on the same day ever. Continue alternating these first two exercises for the 4 weeks you will do this program. DAY ONE - Circuit 1 Barbell deadlift: 6 reps, 90 seconds rest    • How to Do Barbell Deadlifts | Sleek/Strong...   One arm overhead press: 6 reps, 90 seconds rest    • How to Do the Single Arm Overhead Press Ex...   DAY TWO - Circuit 1 Barbell front squat: 6 reps, 90 seconds rest    • How to Do a Barbell Front Squat | Sleek/St...   Chin-ups: 6 reps, 90 seconds rest    • How to Do Chin-Ups | Sleek/Strong With Rac...   Metabolic Strength Circuit 2 Perform the following 4 exercises one after the other with minimal rest, then take 2 minutes at the end. Perform 2 sets. This circuit will remain the same for day one and day two. Step up: 15 reps    • How to Do Step Up Leg Exercises | Sleek/St...   Inverted row: 15 reps    • How to Do Inverted Row Exercise | Sleek/St...   Lateral lunge (or lunge): 15 reps each    • How to Do a Lateral Lunge | Sleek/Strong W...   Push ups: 15 reps    • How to Do Push Ups | Sleek/Strong With Rac...   2 minutes rest Metabolic Finisher Kettlebell swings: 2-4 sets, 30 seconds work, 30 seconds rest (OR Body Weight Squats)    • How to Do Kettlebell Swings | Sleek/Strong...   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