Quick Slim and Trim Workout

Complete this Workout on Saturday Nov 12th

Hey Team Heres a Quick Fun workout to Slim Down in no time at all I designed “The Quick slim and Trim Workout” as a FAST time efficient workout with every part of your body being slimmed and trimmed.

-Enjoy

Vix

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BREATHING TIP: Always breathe IN on the easy part of the exercise and EXHALE on the hard part of the exercise

TIP: If you are new to working out or just getting back into it: Start this week gradually.

Start building your Daily Workout habit by completing just the first set from each Workout.

Finish more sets if you are feeling great, and build up how many sets you do of each workout over time.

77% of Your result comes from your Nutrition so focus on nutrition while you get stronger and stronger in your workouts.

If you are new to working out with weights you are really going to feel the first and second sessions, after that it won’t be as intense (but you will always feel like you did a great workout)

When you do strength regularly, you are always going to feel it but the good news is you will never be as sore as your first couple of workouts.

CARDIO OPTIONS:

If you have access to cardio equipment choose your favourite: Treadmill, rower, spin bike, x-trainer, otherwise grab a jump rope.

SET 1

1) Complete 5 mins of Easy Cardio for your "Warm Up"

then complete 16 reps of each exercise below:

2) 16 x Sumo Squat Bicep Curl

3) 16 x Alternating Lunge Shoulder Press

(16 lunges in total : 8 left – 8 right alternating)

optional: you can step forwards to lunge or step backwards to lunge to make it easier

lunge_press_purple

4) 16 x Pushups

Knees or Toes or Fitball

5) 16 x Squats with a Hammer Curl Combo

Squat weights to the floor – push up thru your heels – stand tall and curl weights up – lower weights slowly

6) 16 x Plank Jumps

Keep your hands on the floor the whole time – jump or step feet back to plank – hold for a second and jump or step forward to starting position – repeat

* To make it easier place your hands on a low step or your bench

** more ADV can add in a pushup when they jump back to plank

plank_jumps

7) 16 x Alternating Lunges with a Side Raise

16 lunges in TOTAL : 8 left and 8 right alternating

Optional to step forward or back for your lunge – some people find it easier to step back as its softer on your joints and balance

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SET 2

1) Complete 5 mins of Responsive Cardio

Here is How

Min 1: 50, seconds hard, followed by 10,seconds easy
Min 2: 50, seconds hard, followed by 10,seconds easy
Min 3: 50, seconds hard, followed by 10,seconds easy
Min 4: 50, seconds hard, followed by 10,seconds easy
Min 5: 50, seconds hard, followed by 10,seconds easy

then complete 12 reps of each exercise below:

2) 12 x Sumo Squat Bicep Curl

3) 12 x Alternating Lunge Shoulder Press

(12 lunges in total : 6 left – 6 right alternating)

lunge_press_purple

4) 12 x Pushups

Knees or Toes or Fitball

5) 12 x Squats with a Hammer Curl Combo

6) 12 x Plank Jumps

plank_jumps

7) 12 x Alternating Lunges with a Side Raise

12 lunges in TOTAL : 6 left and 6 right alternating

SET 3

1) Complete 5 mins of Responsive Cardio

Here is How

Min 1: 50, seconds hard, followed by 10,seconds easy
Min 2: 50, seconds hard, followed by 10,seconds easy
Min 3: 50, seconds hard, followed by 10,seconds easy
Min 4: 50, seconds hard, followed by 10,seconds easy
Min 5: 50, seconds hard, followed by 10,seconds easy

then complete 8 reps of each exercise below:

2) 8 x Sumo Squat Bicep Curl

3) 8 x Alternating Lunge Shoulder Press

(8 lunges in total : 4 left – 4 right alternating)

lunge_press_purple

4) 8 x Pushups

Knees or Toes or Fitball

5) 8 x Squats with a Hammer Curl Combo

6) 8 x Plank Jumps

plank_jumps

7) 8 x Alternating Lunges with a Side Raise

8 lunges in TOTAL : 4 left and 4 right alternating

This will total 15mins Cardio intervals and 216 AWESOME reps in TOTAL to slim and trim you down FAST

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