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

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

Follow us on YouTube and never miss a workout: http://www.youtube.com/subscription_c... In the first week of the introductory Sleek/Strong Program, I show you a series of exercises that targets your whole body, training the seven components of movement. Here's your Week 1 workout plan for Program 1: Warm up -- (10 minutes) Body weight squat: 1 set , 10-15 reps    • How to Do Squats | Sleek/Strong With Rache...   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...   Lunge with rotation: 1 set, 10-15 reps each leg    • How to Do Reverse Lunge With Rotation | Sl...   Core -- (3 minutes) Plank: 1-2 sets, 30s-60 seconds hold, rest 60 seconds between    • How to Do Planks | Sleek/Strong With Rache...   Power -- (3 minutes) Medicine ball slam: 1-2 sets, 10 reps, rest 60 seconds between    • How to Do Medicine Ball Slams | Sleek/Stro...   Circuit 1 (7-15 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 1-2 sets. Step up: 15 reps each leg    • How to Do Step Up Leg Exercises | Sleek/St...   Inverted row : 15 reps    • How to Do Inverted Row Exercise | Sleek/St...   Squats : 15 reps    • How to Do Squats | Sleek/Strong With Rache...   Hip flexor stretch: Hold for 60-90 seconds each leg    • How to Do Hip Mobility Stretches | Sleek/S...   Circuit 2 (7-15 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 1-2 sets. Romanian deadlift: 15 reps    • How to Do Romanian Deadlifts | Sleek/Stron...   Push ups: 15 reps    • How to Do Push Ups | Sleek/Strong With Rac...   Lunges: 15 reps each leg    • How to Do Lunges | Sleek/Strong With Rache...   90/90 stretch: 60-90s each leg    • How to Do Hip Mobility Stretches | Sleek/S...   Metabolic Finisher (3 minutes) Mountain climbers: 20 seconds work, 20 seconds rest. Perform 2-4 rounds    • How to Do Mountain Climber Exercise | Slee...   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