LEAN BODY CORE EXERCISES

The lean body work out below is my sole pogram in losing weight. After doing this, I realized that this workout alone is very effective that I didn't need any work out program anymore to get a lean body or lose weight.


All right, off we go!


These lean body Exercises should be the added Abs Work Out every time you perform sets.


Lean Body Core Exercises:

Hanging leg raise: grip hold of a pull-up bar. Once you have a good grasp, little by little bring your knees up to your chest, and then lower them back down. The slower and more controlled the movement, the greater the advantage. This Exercise will also target your rectus abdominis, as well as your hip flexors.

Do 6-12 reps. Then rest for 60 secs.

Push Aways: Lie on your back with your hands on your chest, legs extended, feet raised on the floor. Alternately bring each knee towards your head then vigorously kick forward. Don’t let your feet touch the floor.

Do 6-12 reps. Then rest for 60 secs.

Two-Point Bridge: Get into standard Pushup position. Lift your right arm and left leg off the floor at the same time. Hold for 3-5 seconds. That’s one rep. Return to the starting position, then repeat, lifting your left arm and right leg this time.

Do 6-12 reps. Then rest for 60 secs.

Do these Exercises back to back.

These lean body Exercises should be performed every other day.


Day 1: upper body

Chest

Lean body Exercise #1- Day 1:

Incline dumbbell press: Sit down on an incline bench with the dumbbells resting on your lower thighs. Kick the weights to your shoulders and lean back. Position the dumbbells to the sides of your upper chest with your elbows below the dumbbells. Press the dumbbells up with your elbows to the sides until your arms are extended. Lower the weights to the sides of your upper chest.

Do 15 reps and immediately move on to the next Exercise.


Rest for 60 seconds and repeat both Exercises back to back.

Shoulders

Lean body Exercise #2- Day 1:

Dumbbell lateral raise: Grasp the dumbbells in front of your thighs. Bend over at the hips slightly with your knees bent. With your elbows slightly bent, raise your upper arms in front of you until your elbows and wrists are at shoulder height.

Lower and repeat for 15 reps, then immediately perform the next Exercise.


Do 15 reps, rest 60 seconds, and start the superset over with the dumbbell lateral raises. Do a total of two supersets.

Back to back

Lean body Exercise #3- Day 1:

Lat pulldown: Sit with your thighs under the supports and grasp the cable bar with a wide grip. Pull the cable bar to your upper chest. Release until your arms and shoulders are fully extended.

Repeat, and after finishing your set, immediately perform the next Exercise.

Lean body Exercise #4- Day 1:

Seated row: Sit on the platform with your knees bent and grasp the cable attachment. Position your knees with a slight bend. Pull the cable attachment to your waist while straightening your lower back. Pull your shoulders back and push your chest forward during the contraction. Release until your arms are extended, your shoulders are stretched forward and your lower back is flexed forward.

Do 15 reps, rest for 60 seconds and start over with the lat pulldowns. Do two of these supersets.



Day 2: biceps/triceps

Bicep/Triceps supersets

Lean body Exercise #1- Day 2:

Dumbell bicep curl: Position two dumbbells to your sides with palms facing in and arms straight. With your elbows at your sides, raise one dumbbell and rotate your forearm until it is vertical and your palm faces your shoulder. Lower to the original position and repeat with the opposite arm.

Continue to alternate between sides for 15 reps, then move on to the next Exercise right away.

Lean body Exercise #2- Day 2:

Dumbell tricep kickback: Kneel over the bench with one arm supporting your body. Grasp a dumbbell. Position your upper arm parallel to floor. Extend your arm until it is straight. Return and repeat. Continue with the opposite arm.

Rest for 60 seconds, and then start over with dumbbell bicep curls. Do three of these supersets.

Lean body Exercise #3- Day 2:

Rope tricep pulldown: Face the high pulley and grasp the rope at the bottom. Place your elbows at your sides. Extend your arms downward. Release until your forearms are close to your upper arms (with your hands no higher than your chest). Repeat.

When you are finished your set, do the next one immediately.

Lean body Exercise #4- Day 2:

Rope hammer curl: Grab the rope with your palms facing your body and stand straight up. Put your elbows at your sides and keep them locked there. Curl your arms up and try to touch your shoulders with your hands, keeping your wrists locked and your palms facing inward.

Slowly return to the starting position and repeat for 15 reps, rest for 60 seconds, then start over with the rope pulldowns. Do three of these supersets.


Day 3: legs

The following three Exercises must be performed in succession as a triple set.

Lean body Exercise #1- Day 3:

Hack squat: Lie supine on the back pad with your shoulders under the shoulder pad. Place your feet on the platform slightly higher than the base of the sled. Extend your hips and knees. Release the dock levers. Lower the sled until your knees are just short of complete flexion. Raise the sled back up by extending your knees and hips.

Repeat for 10 reps, then move on to the next Exercise.

Lean body Exercise #2- Day 3:

Leg extension: Sit on the apparatus with your back against the padded back support. Place the front of your lower legs under the padded lever. Position your knee articulations at the same axis as the lever fulcrum. Grasp the handles on the sides for support. Move the lever forward by extending your knees until your legs are straight. Return the lever to the original position by bending your knees.

Repeat for 10 reps and go to the following Exercise.

Lean body Exercise #3- Day 3:

Prone hamstring curl: Lie prone (face down) on the machine and hook your legs underneath the pad; the pad rests on the back of the ankle, below the calf. Raise the weight until it feels comfortable while holding on to the hand grips. Lower and repeat for 10 reps.

Rest for 60 seconds, and start over with the hack squat. Do three of these sets.

Though I didn't take any of those synthetic supplements. Stay posted for the review of supplements.

GET LEAN NOW!