Download The Speedwell Motor Car Co. PDF

Download The Speedwell Motor Car Co. PDF

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The first four workouts also appear in this order so that the One-Legged Workout is the simplest and the Extreme Prop Workout the hardest. To get the best results, start with the first workout to build the strength you’ll need for the rest of the workouts. How can you tell when you’re ready to advance to the next workout? When you’re stable on your feet and can maintain proper spinal form. These exercises should keep you and your body challenged for some time. If at the end of the year you find that you need more exercises, you can combine workouts, but just try to work the body as a whole— hips, core, and shoulders.

TIPS • Focus on gently dropping your belly button to the roller to help keep you stable. BEGINNER: If you feel too wobbly, just lift one leg while the other foot remains grounded on the floor.

Just remember to do at least five minutes of cardio beforehand to get the best results. 31 advanced to extreme intermediate beginner QUICK TOTAL BODY WORKOUT: EXERCISES PAGE EXERCISE 38 One-Legged Front Kick 52 Bent Knees on Roller 60 Spinal Extension on Roller 61 Shoulder Bridge on Roller 64 Push-Up on Roller 52 Bent Knees on Roller 68 Ball Bridge with Arm Circles (add weights) 72 Spinal Extension on Ball 78 Plank on Ball 75 One-Legged Deadlift with Ball 84 Bonus: Ball Pike and Push-Up Combination 78 Plank on Ball 91 Spinal Cross-Extension on Balance Cushion (Swimming) 103 One-Legged Deadlift on Balance Board 94 Side Plank on BOSU 97 Plank Twist on Balance Board 98 Bonus: Push-Up on BOSU Workout 6: The Best Total Body Workout This workout involves a combination of all the workouts to mix things up a little.

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