Primal Home Fitness

WEEKLY FIVE FIT TIPS FOR HOME FITNESS-#8 PEACHES PEACHES ARE RICH IN VITAMIN C. THEY CONTAIN ANTIOXIDANT BETA CAROTENE WHICH CONVERTS INTO A VITAMIN A.  VITAMIN A IS GOOD FOR EYE HEALTH. PEACHES CONTAIN DISEASE FIGHTING VITAMIN E. PEACHES ALSO RICH IN FIBRE. THEY HAVE A LOW GLYCAEMIC INDEX. RED GRAPES RED GRAPES ARE RICH IN ANTIOXIDANT AND FIBRE. THEY CONTAIN RESVERATROL , AN ANTIOXIDANT WHICH AIDS HEART HEALTH. THEY ARE PREFERABLE FOR DIABETES TYPE 2 PATIENT. THEY HAVE LOW CALORIES. COCONUT OIL COCONUT OIL IS A SATURATED MEDIUM CHAIN FATTY ACID. THEY ENTER INTO THE LIVER FREELY FOR ENERGY CONVERSION. FRESH COCONUT OIL IS RICH IN POLYPHENOLS AND PHYTONUTRIENTS. COCONUT OIL STIMULATES METABOLIC ACTIVITY. COCONUT OIL PROTECTS US FROM BACTERIAL AND FUNGAL INFECTIONS. GRAPEFRUIT GRAPEFRUIT IS A CITRUS FRUIT. THEY ARE RICH IN FIBRE. THEY REDUCE THE RISK OF STROKE AND CANCER. THEY CONTAIN POTASSIUM, CHOLINE , AND L

 ABS HITTING WORKOUT CIRCUIT #2 DIRECTION REST 10 SEC BETWEEN WORKOUTS REST 1 MIN BETWEEN CIRCUITS TRY THIS CIRCUITS 2 MORE TIMES EQUIPMENT NEEDED: NONE ATTEMPT:2 TIMES IN A WEEK TYPE BODY WEIGHT  WORKOUT PERFORMER LEVEL BEGINNERS-3 ROUNDS INTERMEDIATE-4 ROUNDS EXPERT-6 ROUNDS WARMUP SKIPPING-(50*4)SKIPS MOVES SKY STAB CRUNCHES- 10 REPS ASSISTED V-UPS- 8 REPS RUSSIAN TWISTS- 10 REPS PER SIDE (ALTERNATIVELY) ALTERNATING SINGLE LEG PLANK HOLDS-   10 SEC PER SIDE (ALTERNATIVELY) TARGETS ABS OBLIQUES MOTIVE REDUCE BELLY FAT DIFFICULTY EASY REFERENCE FITNESS HIS EDITION-NOVEMBER AND DECEMBER 2014-12 MOVES TO CHISELLED ABS VIDEO LINK http://primalhomefitness.blogspot.com RELATED FEED ABS HITTING WORKOUTS-BODY WEIGHT WORKOUT https://primalhomefitness.blogspot.com/2019/11/primal-home-fitness-hitting-abs-at-home.html COMMENT AND SUBSCRIBE

BUILD YOUR BODY ON GROUND DIRECTION REST 20 SEC BETWEEN WORKOUTS REST 2 MIN BETWEEN CIRCUITS TRY THIS CIRCUIT 2 MORE TIMES EQUIPMENT NEEDED: DUMBBELLS ATTEMPT: THREE DAYS IN A WEEK TYPE BODY WEIGHT+DUMBBELL WORKOUT SUITS MALE/FEMALE PERFORMER LEVEL BEGINNERS-3 ROUNDS INTERMEDIATE-5 ROUNDS EXPERT-7 ROUNDS WARM-UP MOVE HIGH KNEES WITH JAB-20*3 REPS MOVES PUSH-UPS-10 REPS DUMBBELL BENT OVER ROW-10 REPS SQUATS-10 REPS DB FLOOR PRESS-1O REPS HOLLOW HOLD PULL OVER-10 REPS FLUTTER KICKS-10 REPS PER LEG (ALTERNATIVELY) TARGETS CHEST BACK LEG UPPER ABS LOWER ABS MOTIVE GAIN MASS DIFFICULTY MODERATE REFERENCE MEN'S HEALTH UK JANUARY 2020 VIDEO LINK http://primalhomefitness.blogspot.com RECENT FEED CHOOSE YOUR DUMBBELL SQUAT VARIATION FOR YOUR ROUTINE https://primalhomefitness.blogspot.com/2020/04/choose-your-dumbbell-squat-variations.html COMMENT AND SUBSCRIBE

CHOOSE YOUR DUMBBELL SQUAT VARIATION FOR YOUR ROUTINE DIRECTION CHOOSE ANY ONE VARIATION FOR THE FIRST WEEK CHOOSE ANOTHER VARIATION FOR THE NEXT WEEK COMPLETE ALL THE VARIATIONS IN FOUR WEEKS REST 30 SEC BETWEEN ROUNDS NOTE: CHOOSE ANY VARIATION FROM FOUR FOR ANY WEEK EQUIPMENT NEEDED: DUMBBELLS ATTEMPT: ROUTINE SUITS MALE/FEMALE WEIGHT PREFERENCE FEMALE-3 KG(2 NOS) MALE-5 TO 8 KG(2 NOS)  PERFORMER LEVEL BEGINNERS, INTERMEDIATE AND EXPERT-8 REPS(4 ROUNDS) WEEK 1 WORKOUT STRUCTURE FIRST VARIATION-8 REPS(4 ROUNDS) WEEK 2 WORKOUT STRUCTURE SECOND VARIATION-8 REPS(4 ROUNDS) WEEK 3 WORKOUT STRUCTURE THIRD  VARIATION-8 REPS(4 ROUNDS) WEEK 4 WORKOUT STRUCTURE FOURTH VARIATION-8 REPS(4 ROUNDS) DUMBBELL SQUAT VARIATIONS OVERHEAD DUMBBELL SQUAT DUMBBELL FRONT RACK SQUAT DUMBBELL GOBLET SQUAT DUMBBELL GOBLET SQUAT JUMP TARGETS LEGS CORE MOTIVE STRONGER LEGS RESTRICTIONS PEOPLE WITH KNEE INJURY AND BACK INJURY REFERENCES MEN

FIRE UP YOUR ARMS WITH TWO MOVES-DESCENDING LADDER WORKOUT DIRECTION NO BREAK BETWEEN  WORKOUTS NO BREAK BETWEEN SETS THIS CIRCUIT CONTAINS 5 SETS WITH DECREASING REPETITIONS EQUIPMENT NEEDED: DUMBBELLS ATTEMPT: TWO DAYS IN A WEEK TYPE BODY WEIGHT WORKOUT+DUMBBELL WORKOUT SUITS MALE/FEMALE WEIGHT PREFERENCE MALE-5 KG DUMBBELLS FEMALE-3 KG DUMBBELLS NOTE THIS CIRCUIT CONTAINS TWO MAJOR WORKOUTS SPIDERMAN PUSHUPS AND ZOTTMAN CURL.  THIS CIRCUIT HAS  DESCENDING  LADDER WORKOUT CIRCUIT. PERFORMER LEVEL INTERMEDIATE AND EXPERT -5 SETS SET 1 SPIDERMAN PUSHUPS-5 REPS PER SIDE (ALTERNATIVELY) ZOTTMAN CURLS-10 REPS SET 2 SPIDERMAN PUSHUPS-4 REPS PER SIDE (ALTERNATIVELY) ZOTTMAN CURLS-8 REPS SET 3 SPIDERMAN PUSHUPS-3 REPS PER SIDE (ALTERNATIVELY) ZOTTMAN CURLS-6 REPS SET 4 SPIDERMAN PUSHUPS-2 REPS PER SIDE (ALTERNATIVELY) ZOTTMAN CURLS-4 REPS SET 5 SPIDERMAN PUSHUPS-1 REPS PER SIDE (ALTERNATIVELY) ZOTTMAN CURLS-2 REPS TARGETS FOREARMS

MEDICINE BALL WHOLE BODY HITTING WORKOUT CIRCUIT DIRECTION REST 10 SEC BETWEEN WORKOUTS REST 2 MIN BETWEEN CIRCUITS TRY THIS CIRCUIT 2 MORE TIMES EQUIPMENT NEEDED: MEDICINE BALL  ATTEMPT: TWO DAYS IN A WEEK SUITS MALE/FEMALE WEIGHT PREFERENCE MALE-3 KG  FEMALE-3 KG TYPE BODY WEIGHT WORKOUT LIMITATIONS PERSON WITH ELBOW INJURY AND SHOULDER INJURY PERSON WITH HIGH BLOOD PRESSURE NOTE: LESS INTERVAL TIME INCREASES THE INTENSITY OF THE CIRCUIT PERFORMER LEVEL INTERMEDIATE-3 ROUNDS EXPERT-5 ROUNDS WARM-UP JUMPING JACKS-20 REPS MEDICINE BALL PLANK-20 SEC MOVES ONE-ARMED MEDICINE BALL PUSHUPS-5 REPS PER SIDE (ALTERNATIVELY) MEDICINE BALL FORWARD LUNGE-7 REPS PER SIDE (ALTERNATIVELY) MEDICINE BALL CRUNCH-10 REPS MEDICINE BALL SINGLE LEG EXTENSION-8 REPS PER SIDE (ALTERNATIVELY) TARGETS CHEST SHOULDERS LEGS UPPER ABS CORE MOTIVE TOTAL BODY WORKOUT DIFFICULTY MODERATE-HIGH REFERENCE PILATES AND CONDIT

TRIM YOUR OBLIQUES WITH WATER BOTTLE DIRECTION REST 10 SEC BETWEEN WORKOUTS REST 2 MIN BETWEEN CIRCUITS TRY THIS CIRCUIT 2 MORE TIMES EQUIPMENT NEEDED: WATER BOTTLE(500 ML) ATTEMPT: TWICE IN A WEEK SUITS MALE/FEMALE TYPE BODY WEIGHT WORKOUT  PER FO RMER LEVEL BEGINNERS-3 ROUNDS INTERMEDIATE-5 ROUNDS EXPERT-6 ROUNDS WARM-UP WALKING-500 M      (OR) SKIPPING-50*5 JUMPS NOTE: NO AGE RESTRICTION FOR THIS CIRCUIT.PREFER OR SKIP ANY WORKOUT IN THIS CIRCUIT ACCORDING TO YOUR ELIGIBILITY MOVES ROTATIONAL PLANE WITH WATER BOTTLE -10 REPS PER SIDE (ALTERNATIVELY) WATER BOTTLE SIDE BEND-8 REPS PER SIDE (ALTERNATIVELY) TOE TOUCHES(SIDE ABS)-10 REPS PER SIDE (ALTERNATIVELY) RUSSIAN TWIST WITH WATER BOTTLE -10 REPS PER SIDE (ALTERNATIVELY) TARGETS OBLIQUES CORE MOTIVE TONING OBLIQUES DIFFICULTY EASY-MODERATE REFERENCE MEN'S FITNESS UK NOVEMBER 2018 VIDEO LINK http://primalhomefitness.blogspot.com RELATED