#Kick it up a notch pdf
Weight is held in your hands towards your side.Ĭlick HERE to view a printable PDF with these exercises outlined. Lower back down to the starting position. You gotta kEmick it up a noB7tch If youre Cever gonna reach your gAoal You cant sEmit around and wB7atch Your deCstiny is in your cAontrol Go ahead Emand. Slowly and carefully lift your heels off the ground going into a tip toe position. Your weights are held at your sides throughout the exercise.Ĭalf Raises ~ 3 x 30 seconds ~ Stand with feet about hips width apart. When your thighs are parallel to the floor slowly push off the floor and return to a standing position. Keeping the chest up and back straight, lower your hips to the floor while making sure your knees do not go past your toes (almost like sitting in a chair). Squats ~ 3 x 30 seconds ~Bring feet a little over hip width apart. On the way up bring the weight over your head to tap your knees. Lift your legs till your shins are parallel to the floor while also slightly lifting your chest making sure your lower shoulder blades are touching the floor. Jackknife ~ 3 x 30 seconds ~ Lie on the floor with a 90-degree bend in the knees. Lower back down so the weights are together and in front of you. Make sure there is a slight bend in your elbows during the whole time. Hinge forward from the hip (your chest is almost parallel to the floor) and bring the weights to your sides (like a T). Reverse Fly ~ 3 x 30 seconds ~ Feet start at hip width apart, and a light bend in your knees. Switch sides and pump your arms while maintaining your desired intensity. Slowly bend your knee behind you, bringing your foot almost to your glute or let it touch your glute. Kickbacks ~ 30 seconds ~Feet start at hip width apart.
Make sure you stand tall throughout this exercise! Slowly lower back down to starting position. With elbows slightly bent lift your weight directly in front of you, up to shoulder level. Kickin' It Up a Notch - Achievement - World of Warcraft Quick Facts Screenshots Videos Links Kickin' It Up a Notch Complete each of The Rokk's 4 cooking daily quests listed below. Choose your speed for this and pump your arms for more intensity.įront Raise ~ 3 x 30 seconds ~ Feet start hip width apart, arms are slightly in front of you. Bring your right knee up to hip level or as close to it as possible. High Knees ~ 30 seconds ~ Feet about hip width apart.
Shoulder Press ~ 3 x 30 seconds ~ Feet hip width apart, lift both arms above your head and lower down to shoulder level leaving a small bend in the elbows.
#Kick it up a notch series
To kick it up to another level, you can add a bout of cardio in between each set if you would like! Take breaks as needed and make sure your staying hydrated! Follow our Trainer Tidbit series for more healthy information! ~ Joshua Szopinski, FitRec Personal Trainer Then do your bout of cardio, followed by the next exercise. Perform each exercise for the listed sets and time. This is a workout that you can honestly use whatever you have lying around the house! So bottles of water, soup cans, dumbells, your cat, your dog, a bag of flour are all options and more.
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