After eight to ten reps, rest 30 seconds before switching sides. Grab the weight with the left hand and lift the weight from the floor until it touches your chest. Start with the right knee and hand on a bench (bedside bench or a sturdy coffee table with a pillow or towel for comfort) and the left foot on the ground. Dumbbell rows: Two sets of eight to ten reps with as much weight as you can comfortably use to complete both sets.
Two sets of eight to ten reps each. If possible, repeat until you tire.Ģ. Pull-ups: Using a bar, alternate between overhand and underhand hanging pull-ups. Workout B: bodyweight and dumbbellsĬomplete two sets of eight to ten repetitions for each of the following exercises:ġ. The Australians are taking over, Kayla Itisines, another Australian fitness model, is also an author and fitness entrepreneur.
For women over 40 who want to be fit and fierce. This could be jogging, walking, swimming, indoor or outdoor biking or a rowing machine. For over 20 years, as a trainer, I spent most of my time working one-on-one with women, knowing all along I wanted to impact more women, and build a community for women. After your half-hour abs workout, move to doing 15-20 minutes of aerobic exercise. Tag a friend to challenge them At Home Abs Perform 12 reps each exercise for a total of 5 sets Tag a friend to challenge them. Lying on your back, you can hold on to your bed frame or a couch for stability and do leg lifts from the floor to the bed or couch and then back to touch the ground. Try doing sets of 50.Īfter you go through these exercises, repeat until you hit 30 minutes. Then touch your elbow to the opposite knee. Try doing sets of 50.Īlso great are leg lifts. If it helps, lock your toes under your bed frame. Also worth trying are bicycle crunches. Laying on your back, raise your bent knees to 90 degrees with your feet extended. You can also try sit-ups: start at sets of at least 20 and try to work up to sets of 100. He is a belgian actor, martial artist and a director. Jean-Claude Van Damme was born on 18 October 1960 in Berchem-Sainte-Agathe, Brussels, Belgium. – The top cure for soreness is to work out on those same muscles the next days ahead.Alternatively, using an AB roller (wheel with a handle), start upright from your knees and extend forward till you are flat on the floor on your stomach, then pull back to an upright position, still on your knees. Jean-Claude Van Damme Workout Routine, Physical Stats & Workout Tips. – Be very consistent in your workout so that your bodies readily adjust to the internal growth. Jean-Claude Van Damme Workout Weight: 203 poundsĤ sets of barbell bench press of 8-10 repsĤ sets of Barbell Incline Bench Press of 8-10 repsĤ sets of bent over barbell rows of 8-12 repsģ sets of straight leg dead lifts of 10 repsĤ sets of standing calf raises of 10-15 repsĥ sets of behind the neck presses of 15 repsĤ sets of bent over dumbbell laterals of 8 repsĥ sets of standing barbell curls of 10 repsĤ sets of incline dumbbell curls of 8 repsĤ sets of lying triceps extensions of 10 repsģ sets of triceps cable press downs of 8 repsģ sets of one arm triceps extensions of 10 repsĤ sets of barbell wrists curls of 10 repsĤ sets of vertical bench crunches of 25 reps Jean-Claude Van Damme Workout Height: 5’10” Jean-Claude Van Damme Workouts six days in a week and take a day off on the seventh day of week. Damme has a great physique and follows an intense workout routine in order to maintain his body.
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