The 21-Day Rapid Fat Loss Blueprint PDF eBook Free Download Start Creating The Body Of Your Dreams eBook PDF | Page 45

Back Extension
The most comfortable way to do back extensions is with a bed. Lie across it on your stomach with your
hips right on the edge. This will allow you to bend. Place your hands on the sides of your head and lower
your upper body down as far as possible.
Lift yourself back up by engaging the muscles in your lower back and repeat. If you have a travel
partner, have them grasp your lower legs to keep you more stable.When you rotate your body in the air,
make sure your back is off the floor. You don’t want to just reach for your toes with your hand because
that would cause no ab recruitment whatsoever.
Cardio
Now it’s time to get to the cardio portion of the workout. This will be short and sweet. You will need to go
outside because it involves running. However, if you are lucky enough to find a decent treadmill at your
disposal, then feel free to climb aboard.
Start off walking for two minutes then jog lightly for four. This will be your warmup. Then alternate
between one minute of running at about 75 percent maximum effort and two minutes of jogging.
Perform 4-to-6 intervals and finish with a light 5-minute jog to cool down. Your entire cardio session will
last a mere 20 to 30 minutes.
Summarization
Great job! You are well on your way to getting your body dialed in. And now that you have a good
understanding of working out, it’s time to bridge the gap with your diet. Up next is the Nutrition
Guide. Don’t groan. You know how important a healthy diet is to your overall wellbeing.
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WORKOUT GUIDE

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