Waist Line Crusher

Waist Line Crusher - Week 1 Program
UPPER BODY WORKOUT
EXERCISE
PUSH-UPS
PULL-UPS
MOUNTAIN
CLIMBERS
COUNT
15-20
10-15
20-30
ROUNDS
2-3
2-3
2-3
If mountain climbers prove to be too difficult. Find a
bench or railing to place hands on an incline. This will
decrease difficulty.
16-20
2-3
BACK
EXTENSION
15-20
2-3
PLANK WALK
10-15
2-3
ABDOMINAL
CRUNCH
20-30
2-3
> 30 sec
If pushups prove to be too difficult from the toe
position. Drop both knees on the ground while
keeping your feet in the air. Continue to finish
exercise in this position.
If pull-ups prove to be too difficult. Get someone to
hold your feet behind you as you perform pull-ups or
use an assisted pull up machine.
STAGGERED
PUSH-UPS
PLANK
PRO TIP
2-3
If pushups prove to be too difficult from the toe
position. Drop both knees on the ground while
keeping your feet in the air. Continue to finish
exercise in this position.
If this proves to be too difficult place both hands flat
on the ground by your sides.
If this proves to be too difficult. Lower yourself lower
to the ground before beginning the “walking
portion” of this exercise.
If exercise proves to be too difficult. Drop down to
knees and hold plank from this position
PICTURES LOCATED BELOW
To print a copy of this workout with the program on the front and the photos on the back, choose “twosided print, flip on long edge” when printing
START
PUSH-UP:
PULL-UP:
MOUNTAIN
CLIMBER:
STAGGERED
PUSH-UP:
BACK
EXTENSION:
PLANK
WALK:
ABDOMINAL
CRUNCH:
PLANK:
FINISH
Waist Line Crusher - Week 1 Program
LOWER BODY WORKOUT
EXERCISE
BODY WEIGHT
SQUAT
BODY WEIGHT
STEP UP
BODY WEIGHT
LUNGE
COUNT
ROUNDS
15-20
2-3
10-15 each
side
10-15 each
side
2-3
2-3
To modify perform lunges by something sturdy you can
hold on to. This way you can use your upper body to help
control your balance.
Stand with a very wide stance. Externally rotate your hips
so your toes are pointing outward. Place weight on heels
during exercise to use your glutes and quads properly
15-20
2-3
SIDE STEP UP
10-15 each
side
2-3
LUNGE TO STEP
UP
10-15 each
side
2-3
REACH UP
20-30
2-3
> 45 sec
Stand wider than shoulder width apart. Place weight on
heels during squat to use your glutes and quads properly
Adjust the height of the step to increase or decrease
difficulty. Press through the heel while performing
the step up.
SUMO SQUAT
PLANK
PRO TIP
2-3
You can modify the difficulty by changing the height of the
step or bench. Also you can step up and just have your
opposite foot come to the bench or step.
You can modify the difficulty by changing the height of the
step or bench. Also you can step up and just have your
opposite foot come to the bench or step.
Place arms directly above your shoulders. Use your
abdomen to lift your shoulder blades off of the ground
and reach up as high as you can into the air.
If exercise proves to be too difficult. Drop down to
knees and hold plank from this position
PICTURES LOCATED BELOW: To print a copy of this workout with the program on the front and the
photos on the back, choose “two-sided print, flip on long edge” when printing
START
FINISH
BODY WEIGHT
SQUAT:
BODY WEIGHT
STEP UP:
BODY WEIGHT
LUNGE:
SUMO SQUAT:
SIDE STEP UP:
LUNGE TO
STEP UP:
REACH UP:
PLANK:
Waist Line Crusher - Week 1 Program
TOTAL BODY WORKOUT
EXERCISE
THRUSTER
WALKING
LUNGES
COUNT
ROUNDS
15-20
16-20
2-3
Stand wider than shoulder width apart. Place weight on
heels during exercise to use your glutes and quads
properly
2-3
To modify perform lunges by something sturdy you can
hold on to. This way you can use your upper body to help
control your balance.
BURPEE
10-15
2-3
THRUSTER W/
ROTATION
15-20
2-3
SIDE SQUATS
10-15 each
side
2-3
BURPEE TO PUSH
-UP
10-15
2-3
LEG RAISES
15-20
2-3
PLANK
> 1 min
PRO TIP
2-3
To decrease difficulty. Shoot your feet out less than all the
way. This will decrease the difficulty of the exercise. You
can also place both hands on something solid to provide
an incline for you
Pivot off of your opposite toe as you perform the rotation
portion of the exercise.
Place weight on the heel of the foot you are stepping out
to the side with during exercise.
To decrease difficulty. Shoot your feet out less than all the
way. This will decrease the difficulty of the exercise. You
can also place both hands on something solid to provide
an incline for you.
Press both hands into the ground to create more stability.
Also bend knees if exercise proves to become too difficult.
If exercise proves to be too difficult. Drop down to
knees and hold plank from this position
PICTURES LOCATED BELOW:
To print a copy of this workout with the program on the front and the photos on the back, choose “twosided print, flip on long edge” when printing
START
FINISH
THRUSTER:
WALKING
LUNGES:
BURPEE:
THRUSTER
W/
ROTATION:
SIDE
SQUATS:
BURPEE TO
PUSH-UP
PART 1:
BURPEE TO
PUSH-UP
PART 2:
LEG
RAISES:
PLANK: