5) Squat until your hip is lower than your knees and never let your knees go over your toes. _fbAsyncInit(); It is necessary to eat healthy, reduce stress, get sufficient sleep with a combination of cardio and strength exercise to help stave off fat deposits in the body. Popular, by January 15, 2019, 1:20 pm. This workout plan will allow you to activate protein synthesis twice in the week and reduces the risk of over-training. source: LiveStrong, 4) Print 7 day keto meal plan & cheat sheet, 5) Eat plenty of fruit and vegetables to boost fiber intake, 6) Print the love handles workout below and do the workout, 7) Consume mostly water and cut down on alcohol, 8) Print healthy eating grocery list and shop smart, 9) Print meal plan template to keep you organized, 1) 9 exercises plus cardio plan for increased fat loss, 2) Instructions on how to perform each exercise, 3) Infographic with visual instructions to follow online, 4) Print PDF available at the end of the infographic. Additional Printable Fitness Workout Routines . Also, before we get started, you can download the PDF for the muscle gain workout plan. 'og:title': shareTitle, object : objectToShare 4) Keep you head looking straight and your chin should not be placed on the chest. 3) For balance, raise your arms out in front of you as you lower into a squat. action_type: 'og.shares', Be specific. FB fails otherwise. You can unsubscribe at any time. method: 'share_open_graph', 1) Get on a mat as if you are about to do a push up. See VIDEO instructions on how to do a lunge properly. Include exercises, sets, reps, rest periods, etc. The opposite hand should comes up towards you shoulder like running arms, then switch to the other side. 6) Keep your lower back on the floor and lift your shoulders about 4 inches. Workout Instructions. 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With bricks, race-pace efforts, open-water swims and the tapering period, this six month Ironman training plan (downloadable below) will take you up to your big Ironman race day in optimum condition. objectToShare['og:image'] = shareImage; See VIDEO instructions on how to do push ups correctly. See INFOGRAPHIC Below. 2) Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle. Hot See VIDEO instructions on how to do a squat correctly. 4) Hold for the required amount of time indicated for the 12 week workout plan. Now that we understand the basic principles to apply when creating a workout spanning 3 months, let's look at a complete plan … }); Do 2 sets of the 10 week no gym workout, 3 times a week with cardio 5 times a week and rest on the weekend. }; 6th week: six sets of a 60-second sprint followed by a 45-second jog. 1) Place your back, shoulders and head against a wall. 2) Your hands ought be slightly wider than your shoulder. apiShareOnFB(); }; Best Home Based Printable Workout Routines. }, Do the workout in the privacy of your home anytime you want! appId : '', 2) Place your knees on the mat or keep your legs straight. ) bend your elbows with your arms down by your side and stand with your feet together on. From the floor trending Hot Popular, by Rhonda Shade January 15 2019... Pause then squeeze your glutes as you move back to the starting position in... 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