CS-6 90 Days workout challenge – week 3

For those people like don’t know what is the 90 days workout, Please checkout the first blog post.(here)

Also, You can find the previous  week workout here.

This weeks working out including the following exercises, as always, I would recommend you to split the whole work out set to 4-5 subset.

Like what we did here:

W3-Schedule

 

Week #3 schedule:

Monday:

150 total legs composite with 1/2 Squat with Hip lift (left and right is one)/ 2 Step Narrow Squat

150 total arms composite with Bosu narrow push-up/ Bosu revise push-up

200 total abs composite with Plank Shoulder Taps/Double Crunch/Over Head Knee In/Standing Opposite Crunch

Wednesday:

200 total legs composite with 1/2 Squat with Hip lift (left and right is one)/ 2 Step Narrow Squat

180 total arms composite with Bosu narrow push-up/ Bosu revise push-up

250 total abs composite with Plank Shoulder Taps/Double Crunch/Over Head Knee In/Standing Opposite Crunch

Friday:

200 total legs composite with 1/2 Squat with Hip lift (left and right is one)/ 2 Step Narrow Squat

180 total arms composite with Bosu narrow push-up/ Bosu revise push-up

250 total abs composite with Plank Shoulder Taps/Double Crunch/Over Head Knee In/Standing Opposite Crunch

 

This time, I did something different, Instead of get the animation GIF instructions online, I did all by myself, I have had my working out partner Dave took a video of me when I was doing different exercise. (Which he did a wonderful job ).

For all the instruction, the credit all goes to my fantastic trainer Carmen, If you need any personal trainer or would like to join a group to gain some motivation, please feel free to contact her:

Carmen’s email: kkefitness@frontier.com

 

This week, I learned how to use iMovie to trim the video clips to each individual exercise and then I have spent couple dollars(very good investment) purchased a Mac App called “GIF Brewery 3”, which is very useful for my purpose, I just wish it have supported the batch editing. so that could save me more time, but still, I highly recommended it if you need it.

Here are the Gif animated photo to demonstrate each work out:

W3-E1-squat-with-hiplift

1/2 Squat with Hip lift (left and right is one)

W3-E2-2-step-narrow-squat

2 Step Narrow Squat(Make sure there is 2 step going down and coming up) 

W3-E3-bosu-narrow-push-up

Bosu narrow push-up 1 (advanced-Harder)

W3-E3-bosu-narrow-push-up-2

Bosu narrow push-up 2 (beginer-Easier) 

W3-E4-bosu-wide-push-up

Bosu revise push-up

W3-E5-plank-shoulder-dips

Plank Shoulder Taps

W3-E6-double-crunch

Double Crunch

W3-E7-overhead-knee-in

Over Head Knee In

W3-E8-standing-opposite-crunch copy

Standing Opposite Crunch

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