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Workout three
advanced home workout

Welcome to low carb menus advanced home workout.

As with any exercise program, you must first check with your physician to make sure it's ok for you to start exercising.

Before we proceed, I suggest you read the following important exercise points.

1) Easy does it at first

Start with the beginner program until you get used to the movements.

2) Do the exercise correctly to avoid injury

Always ensure that you do the exercise correclty. Proper form will maximize the benefits of each exercise and will decrease the chance of injury

3) Make yourself comfortable

Some of the exercises will be done on the floor. You will probably want to do them on an exercise mat. If you don't have a mat, a carpeted floor or large, folded towel may work just as well. But if you experience pain or discomfort when performing an exercise, stop immediately. If the pain persists, see your physician

4) Keep you movements tight, controlled and fluid

Don't swing your way through an exercise. Always keep the movement under control and never speed through an exercise.

5) Always do a proper warm up

Try and get into the habit of warming up before your exercise sessions. Warming up can consist of an aerobic activity such as riding the stationary bike, stair climber, elliptical trainer, or any other multitude of aerobic activities.

Follow this up with a period of stretching. I usually ride the stationary bike for about 5 to 10 minutes before all workouts. This gets my body warmed up and helps with the joints.

6) Breathing

It is very important that you breath correctly when doing your weight lifting exercises. Keep these basic rules of breathing in mind when performing your exercises:

- Never hold your breath during the repetition

- Breath in when your muscles are elongating and breath out when they are contracting

- Try and keep your mouth open while performing your weight lifting exercises. By breathing through your mouth you
equalize the pressure in your chest

7) Measure your progress

It's a good idea to measure your hips, thighs, chest, buttocks, and arms every couple of weeks. Be sure to measure the same spot everytime. It's a good idea to use a quality exercise journal that will help you keep track of your exercise repetitions and timing. This way you know what's working and what's not.

You might want to keep track on your weight but don't put too much thought into the scale because it can be very misleading. For example, what if you lost one pound of body weight but gained two pounds of water? The scale would tell you that you gained one pound of body weight. not an accurate picture. A more accurate measure is via body composition.

I suggest you get yourself a cheap pair of body fat calipers and learn how to use it. You can buy a pair for about $21.00. Simple take three measurements on the abdomen in the privacy of your own room and presto, you have a pretty good idea of your body fat percentage. If you can't find a pair, you can buy a pair at body trends. Just click on the image below.




8) Be consistent

To get the fastest results in the shortest period of time, be consistent with the exercises. I'm not going to lie to you,
it's hard work but if you're consistent with your exercise program, you will build the body of your dreams.

9) Drink enough water

You should be drinking at least 8 to 12 cups of water per day. Water is essential for good health and exercising.

10) Get enough rest

Always ensure that you get quality rest. It is during rest that your body actually builds and shapes, not during exercise. Try and get a good nights sleep, everynight.

Alright, let's get going with the third program.

1 month advanced program - Workout one

This exercise program should be done for the first two weeks of the month on Monday, Wednesday, and Friday.

Exercise one

Squats

Muscles worked: Quadricep (Front thighs), gluteals (buttocks)

Stand with your feet shoulder width apart. Thighten your abdomen and stand straight, looking directly ahead, focusing on a point so that your head and back are straight throughout the entire exercise.

Slowly lower yourself into a squatting position by bending your legs at the knees. Descend to a position where your thighs are parallel to the ground. Return to the starting position and repeat.

For this exercise do 3 sets of 10 repetitions

Points to remember:

As you bend, keep your knees in direct line with your feet. Don't let you knees extend beyond your toes. Don't drop your buttocks lower than parallel to the floor.

Exercise two

Back leg extensions

Muscles worked: Hamstrings (back of thighs), gluteals (buttocks)

Get down on all fours, with your arms fully extended, elbows locked, and your head and neck aligned with your spine. Using your buttocks muscles, extend and raise one leg until your thigh is parallel to the floor. Return to the starting position. Do one set, then repeat with the opposite leg.

For this exercise do 3 sets of 10 repetitions

Points to remember:

Keep your body stationary as you work each leg. Don't raise the extended leg so high that you feel pain in your lower
back. Be sure to tighten your buttock muscles while performing this exercise.

Exercise three

Single leg pelvic lifts

Muscles worked: Gluteals (buttocks), adductors (inner thighs)

Lie on your back with one knee bent and the foot flat on the floor, with your hands at your sides. Cross the opposite leg over the bent leg, with your ankles resting just above the knee.

Raise your pelvis toward the ceiling, squeezing the muscles in your buttocks as you lift. Return to the starting position.
Do one set, then repeat with the other leg.

For this exercise do 2 sets of 10 repetitions

Points to remember:

Raise your pelvis until your back is straigh, but no higher. Keep your buttock muscles contracted at all times. Perform
the exercise in a slow, controlled manner.

Exercise four

Push up

Muscles worked: Chest, deltoid (shoulder), triceps (back of arm)

This exercise is very similar to the wall push ups that you did previously. The only difference is that your will be on the floor. There are lots of ways to do these. The easiest is by keeping your knees touching the floor; this is much less difficult than having only your feet and hands touch the floor and keeping your knees locked and legs straight.

Lie down on the floor with your arms and hands foward and in front of you. Your hands should be in a pushing position (palms down). Bend your knees slightly and using your hands, push your body upwards until your arms lock. Don't allow your body to bend. Your knees should be on the ground.

Slowly lower your body until your chest is near the floor (doesn't have to touch) and repeat the movement.

For this exercise do 3 sets of 8 repetitions.

Points to remember:

Perform the movement in a controlled fashion. If you find this movement too difficult, try and continue with wall push ups.

Exercise five

Leg lift

Muscles worked: Abdominal muscles

Lie on the floor with both legs together and extended in front of you. Keep you hands by your sides and flat on the floor. Keep your upper torso up and a few inches off the floor in order to keep the tension on the abs. You'll then bend and bring the legs ups and back toward your upper body until your knees hit the ab area. Be sure to keep the feet and upper body up and off the floor from start to finish.

For this exercise do 3 sets of 10 repetitions

Points to remember:

Keep the movement controlled and fluid. At first this exercise may seem difficult but slowly work into it. Don't swing your
legs.

1 month advanced program - Workout two

This exercise program should be done for the last two weeks of the month on Monday, Wednesday, and Friday.

Exercise one

Side lying bent leg raises

Muscles worked: Abductors (outer thighs)

Lie on your side with your bottom leg straight and your top leg perpendicular to your body, with the knee bent at 90 degrees. Support your head with your bottom arm and stabilize your body by placing the palm of the other hand down in front of your chest.

Keeping your top leg perpendicular to your body, raise is up in a slow and controlled motion as high as you can without
twisting your torso or compromising your foot position. Return to the starting position and repeat with your other leg when the set is complete.

For this exercise do 3 sets of 10 repetitions

Points to remember:

Keep the knee of your upper leg bent and your foot flexed throughout the motion. Keep your body still throughout the
exercise.

Exercise two

Squats

Muscles worked: Quadricep (Front thighs), gluteals (buttocks)

Stand with your feet shoulder width apart. Thighten your abdomen and stand straight, looking directly ahead, focusing on a point so that your head and back are straight throughout the entire exercise.

Slowly lower yourself into a squatting position by bending your legs at the knees. Descend to a position where your thighs are parallel to the ground. Return to the starting position and repeat.

For this exercise do 3 sets of 10 repetitions

Points to remember:

As you bend, keep your knees in direct line with your feet. Don't let you knees extend beyond your toes. Don't drop
your buttocks lower than parallel to the floor.

Exercise three

Back leg extensions

Muscles worked: Hamstrings (back of thighs), gluteals (buttocks)

Get down on all fours, with your arms fully extended, elbows locked, and your head and neck aligned with your spine.
Using your buttocks muscles, extend and raise one leg until your thigh is parallel to the floor. Return to the starting position. Do one set, then repeat with the opposite leg.

For this exercise do 3 sets of 10 repetitions

Points to remember:

Keep your body stationary as you work each leg. Don't raise the extended leg so high that you feel pain in your lower
back. Be sure to tighten your buttock muscles while performing this exercise.

Exercise four

Leg curls

Muscles worked - Hamstring (Back of thighs)

Standing facing a wall with your hands on the wall for balance, and your feet approximately 12 to 15 inches from the wall. Slowly bend one leg at the knee, raising the heel toward your buttocks in a slow controlled manner until your lower leg is parallel to the floor. Do one set and then repeat with the opposite leg.

For this exercise do 3 sets of 10 repetitions.

Points to remember:

As you do this exercise, concetrate on your hamstring muscles, tightening them as you raise your heel toward your buttocks. Keep the knee of the support leg slightly flexed. Remember to use your hamstrings and not your momentum to perform this exercise.

Exercise five

Push up

Muscles worked: Chest, deltoid (shoulder), triceps (back of arm)

This exercise is very similar to the wall push ups that you did previously. The only difference is that your will be on
the floor. There are lots of ways to do these. The easiest is by keeping your knees touching the floor; this is much less difficult than having only your feet and hands touch the floor and keeping your knees locked and legs straight.

Lie down on the floor with your arms and hands foward and in front of you. Your hands should be in a pushing position (palms down). Bend your knees slightly and using your hands, push your body upwards until your arms lock. Don't allow your body to bend. Your knees should be on the ground.

Slowly lower your body until your chest is near the floor (doesn't have to touch) and repeat the movement.

For this exercise do 3 sets of 8 repetitions.

Points to remember:

Perform the movement in a controlled fashion. If you find this movement too difficult, try and continue with wall push ups.

Exercise six

Leg lift

Muscles worked: Abdominal muscles

Lie on the floor with both legs together and extended in front of you. Keep you hands by your sides and flat on the floor. Keep your upper torso up and a few inches off the floor in order to keep the tension on the abs. You'll then bend and bring the legs ups and back toward your upper body until your knees hit the ab area. Be sure to keep the feet and upper body up and off the floor from start to finish.

For this exercise do 3 sets of 10 repetitions

Points to remember:

Congratulations, you have completed the advanced home workout. If you are satisfied with the results, by all means, continue. If on the othe hand you would like to try something a little different and challenging, you might want to give the weight training workout a try. This workout is for beginners to weight training and might add a different angle to your training. Click here to go forward.

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