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Se¦üance LAFAY .pdf


Nom original: Se¦üance LAFAY.pdf

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My FitnessBuilder Workout
Séance Lafay N1
Sylvain Gressier

Chest
Sets Reps Weight

Notes

1
2
3
4

1 - Support your body on your Sets Reps Weight
toes and hands with your
1
elbows bent and your hands
up on a step or bar.
2
2 - Push up to a straight arm
3
position.
• Lower your chest back down
4
to the step and repeat.

5

5

6

6

Sets Reps Weight
1 - Stand upright with your
arms by your sides and your
1
feet about shoulder width
apart.
2
2 - Bend at the hips and
3
knees, lowering your body
down towards the floor, raising
4
your arms up in front and
keeping your back flat.
5
3 - Return upright and lower
your arms to the start position. 6

Notes

1 - Lay face down on the floor Sets Reps Weight
with your hands at the sides of
1
your head.
2 - Raise your head,
2
shoulders and upper chest off
3
the floor as high as possible,
arching your back.
4
• Lower and repeat.

6

Front Bridge

Abs
Notes

Sets Reps Weight
• Lie on your back with your
legs straight and your hands
1
to the sides of your head.
1 - Raise your head and
2
shoulders, bringing one knee
3
towards your chest and the
opposite elbow to this knee,
4
twisting your torso.
2 - Lower your upper body
5
and leg to the floor and repeat
to the opposite side, using
6
your other leg.

Notes

5

Bicycle Crunch

Abs
1 - Lie on your back with your Sets Reps Weight
legs straight and arms out to
1
the sides at shoulder height.
2 - Lift your upper body off the 2
floor, bringing your arms
straight together in the middle, 3
reaching forward while also
4
bringing your knees in to your
chest.
5
• Lower back to the floor and
repeat.
6

Sets Reps Weight
1 - Stand upright with your
arms by your sides.
1
2 - Take a step forward,
dropping your back knee to
2
the floor and leaning your
torso slightly forward with your 3
weight on your front leg.
4
3 - Push off your front foot to
return to the start position.
5

6

Frog Sit Up

Notes

Extension

Legs
Notes

1 - Place your feet on a bench Sets Reps Weight
and your hands on the floor
1
with your arms straight and
pike your hips high up into the 2
air.
3
2 - Bending at the elbows,
lower your head towards the
4
floor.
3 - Push up to the start
5
position with your arms
straight.
6

Lower Back

Lunge

Legs

Squat

Notes

Lower Back

1 - Place your palms on a
bench behind you and your
heels on the floor with your
legs and arms straight.
2 - Lower your body toward
the floor, bending at the
elbows.
3 - Push up through your
palms to return to the start
position.

Pike Push Up
Shoulders

Incline Push Up

Triceps

Bench Dip

Notes

Sets Reps Weight
• Lie face down on the floor
with your legs straight and
1
arms tucked in by your sides.
1 - Raise your body off the
2
floor, resting on your toes and
3
forearms.
• Try to maintain your body in
4
a straight line and keep your
back neutral/flat.
5
• Hold briefly, then lower
yourself back to the floor and
6
repeat.

Notes

This PDF/printout was generated using FitnessBuilder. Get access at www.fitnessbuilder.com.
© 2013 PumpOne, LLC Notice: This PDF was created and prepared by Sylvain Gressier and sent by them to you. While the copyright to some or all of the works of
authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to
make copies, reproduce or electronically post this PDF.

printed 12/01/13 11:02AM
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