My coach told me that he could detect with his naked eyes that I’ve became lean and leaner in the recent few weeks and it’s the effect of Caloric Deficit, hence it’s the best time for me now to add some extra workouts – less fats to burn, muscles toning gets easier. So I’m planning to commit a session of 45 minutes run to my workout plan – but this has nothing to do with TR90 Workout Plan i am composing. If you haven’t already, here are the links to my previous write-ups:
Step-Ups Exercise
This Simple Exercise Guaranteed to Reshape Your Butt! The move combines the action of the lunge with stepping upward, like climbing stairs, to really target your butt and upper hamstrings. All you need for the move is a sturdy chair, or solid platform to step onto.
Rep: 20 (10 each side)
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- To start, place your entire right foot onto the platform. Press through your right heel as you step onto the platform, bringing your left foot to meet your left so you are standing on the platform.
- Return to the starting position by stepping down with the right foot, then the left so both feet are on the floor.
- Complete 20 steps leading with the left foot, then repeat another 20 steps leading with your left foot. Do three sets.
- Do 20 reps.
Push-Ups
The push up may just be the perfect exercise that builds both core strength and and core strength. Done properly, it is a compound exercise that uses muscles in the chest, shoulders, triceps, back, abs, and even the legs.
Warning: This can be challenging to total beginners.
Rep: 6 reps.
- Get on the bench, positioning your hands slightly wider than your shoulders.
- Extend your legs back so that you are balanced on your hands and toes. Keep your body in a straight line from head to toe without sagging in the middle or arching your back.
- Tighten your core and contract your abs by pulling your belly button toward your spine. Keep a tight core throughout the entire push up.
- Inhale as you slowly bend your elbows and lower yourself until your chest touches the bench.
- Exhale as you begin contracting your chest muscles and pushing back up through your hands to the start position. Don’t lock out the elbows; keep them slightly bent.
Planks Alternate Arm/Leg Reach
Muscles worked: Abs, Glutes, Hamstrings, Shoulders.
Rep: 10 reps (i.e. 5 each side)
- Get down on the floor with your hands completely straight and under your shoulders. Your knees should be bent to 90 degrees, placing them directly beneath your arms.
- Tighten your core and extend one arm forward so that your shoulder is next to your ear. At the same time, straighten your opposite leg completely behind you, bringing it to hip height.
- Return to the starting position and repeat with your opposite arm and leg.
Deep Squats
Deep squat is my staple routine and I’ve include it in TR90 Workout Plan for Week 1, I would recommend adding reps each week and you may start doing squats with weights to provide additional work for the muscles. Deep squats can be performed with dumbbells, such as goblet squats.
Complete the whole of the above to consider completing one set, perform 3 sets each session. Execute at least one session a day, everyday.
Additional References / Resources:
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