Level 1 Rookie Workout Sheet - Nerd Fitness
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Rookie Level 1 Workout BEFORE: Warm Up 10 jumping jacks, 15 chops, 5 hip raises, 10 rotational chops (5 each side), 5 incline push ups AFTER: Stretches 10 titanic stretches, 10 back stretches, 5 ballet stretches each side, 5 full body stretches each side 90 sec. wait between sets. workout 1 workout 3 workout 5 workout 7 workout 9 workout 11 # Workout A set 1 set 2 set 1 set 2 set 1 set 2 set 1 set 2 set 1 set 2 set 1 set 2 1 squats 2 x 15 2 incline push-ups (or on knees) 2 x 8 3 step ups 2 x 10 4 lat pull down (1-arm DB row) 2 x 15 5 hip raises 2 x 10 6 plank 2 x 20 sec. cardio - 10 minutes Notes (how'd you do?) db = dumbbell Write down for each set how many reps you did and how much weight you lifted (if you used dumbbells). For example, "15/25lbs" in the "set 1" box for overhead db press would mean that you did 15 reps with 25 pound dumbbells. 90 sec. wait between sets. workout 2 workout 4 workout 6 workout 8 workout 10 workout 12 # Workout B set 1 set 2 set 1 set 2 set 1 set 2 set 1 set 2 set 1 set 2 set 1 set 2 1 straight leg deadlift 2 x 15 2 overhead DB press 2 x 15 3 back lunges (split squat) 2 x 10 4 1-arm DB row 2 x 15 5 bird dog 2 x 8 per side cardio - 10 minutes Notes (how'd you do?) db = dumbbell
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Bodybuilding
Transcript of Level 1 Rookie Workout Sheet - Nerd Fitness
Rookie Level 1 WorkoutBEFORE: Warm Up 10 jumping jacks, 15 chops, 5 hip raises, 10 rotational chops (5 each side), 5 incline push ups
AFTER: Stretches 10 titanic stretches, 10 back stretches, 5 ballet stretches each side, 5 full body stretches each side
90 sec. wait between sets. workout 1 workout 3 workout 5 workout 7 workout 9 workout 11
# Workout A set 1 set 2 set 1 set 2 set 1 set 2 set 1 set 2 set 1 set 2 set 1 set 21 squats 2 x 152 incline push-ups (or on knees) 2 x 83 step ups 2 x 104 lat pull down (1-arm DB row) 2 x 155 hip raises 2 x 106 plank 2 x 20 sec.
cardio - 10 minutesNotes (how'd you do?)
db = dumbbell
Write down for each set how many reps you did and how much weight you lifted (if you used dumbbells).
For example, "15/25lbs" in the "set 1" box for overhead db press would mean that you did 15 reps with 25 pound dumbbells.
90 sec. wait between sets. workout 2 workout 4 workout 6 workout 8 workout 10 workout 12
# Workout B set 1 set 2 set 1 set 2 set 1 set 2 set 1 set 2 set 1 set 2 set 1 set 21 straight leg deadlift 2 x 152 overhead DB press 2 x 153 back lunges (split squat) 2 x 104 1-arm DB row 2 x 155 bird dog 2 x 8 per side
cardio - 10 minutesNotes (how'd you do?)
db = dumbbell
