Depending on Your Name Perform Your Own Workout


Are you looking for the perfect workout plan? For a plan that will help you lose your extra weight and shape your body. There are many fitness experts who can help you achieve your goal. I’m going to give you a workout plan made by your name. You just need to follow the exercises with your name letters, and you will be surprised by the results.

A – 50 Squats

B – 30 Scissors

C – 25 Sumo Squat With Side-Arm Raises

D – 25 Plié Squats

E – 30 Single-Arm Dumbbell Rows ( 15each side)

F – 25 Jump Squats

G – 30 Side Plank

H – 50 Lunges

I – 25 Crunches

J – 25 One Leg Glute Bridge (each leg)

K –  25 Plié Squats

L – 30sec Plank

M –  25 Donkey Kicks (each leg)

N – 30 Biceps Curl

O – 1 min Wall Sit

P – 25 Jump Squats

Q –  50 Sit Ups

R – 30 Jumping Jacks

S – 25 Burpees

T – 25 Bicycle Crunches

U – 30 Swimming

V – 30 Step up to Chair

W – 25 Squat Together

X – 50 Plié Squats

Y –  30 Arm Circles

Z – 25 Overhead Press

Squats

Squats 101: How to Do Squats and Which Muscles They Activate


Here’s a primer on how exactly to do the perfect squat.

Stand facing forward with your chest up.
Place your feet shoulder-width apart or slightly wider. Extend your hands straight out in front of you to help keep your balance. You can also hold your hands at chest level or place them behind your head.
Bend at your knees and hips, sticking your butt out like you’re sitting into an imaginary chair. Keep your chest lifted and your spine neutral, and do not let your lower back round.
Squat down as low as you can, keeping your head and chest lifted. Keep your knees over your ankles and press your weight back into your heels.
Keep your body tight, and push through your heels to bring yourself back to the starting position. This is one rep.

Scissors

Rezultati i imazhit për scissors exercise

1. Lie on your back with your hands by your sides or place them underneath your glutes.
2. Lift your legs and alternate crossing your feet on top of each other.
3. Repeat until set is complete.

Breathe slowly, engage your core by pulling your belly in toward the spine and keep your legs straight. Avoid arching the back, your lower back should be pressed against the floor during the entire movement.

Sumo Squat With Side-Arm Raises

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Stand with legs wide and toes pointed outward slightly. Hold a pair of dumbbells in your hands with your arms straight and your palms facing down.
Bend your knees until they’re over your ankles while raising your arms to just below shoulder height. Arms should be in line with your legs — you should see the weights in your peripheral vision.
Straighten your legs and lower your arms simultaneously, completing one rep.

Plié Squats

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1. Stand with your feet in a wide stance, your toes pointing out to the sides, and hold a dumbbell in each hand with your palms facing up.
2. Squat until your thighs are parallel to the floor, and lower the dumbbells close to your knees.
3. Stand up and bring the dumbbells together in front of your chest.
4. Repeat until the set is complete.

Keep your core tight, your back straight, and maintain your knees in line with your toes. Breathe in as you squat and lower the dumbbells, and breathe out as you push through the heels to stand up and scoop the dumbbells up.

Single-Arm Dumbbell Rows

Rezultati i imazhit për Single-Arm Dumbbell Rows

Place your left knee and left hand on a bench, holding a dumbbell in your right hand (a). Bend your right elbow and pull the dumbbell up to the side of your chest (b). Pause, then slowly lower back to start. That’s one rep. Do 10 to 12, then repeat on the other side.

Jump Squats

1. Stand with your feet shoulder-width apart and the toes pointing slightly outward.
2. Bend your knees pressing your hips back, as if you were going to sit back on a chair.
3. Pushing through the heels, jump straight up.
4. Land with your knees slightly bent and go back into the squat position.
5. Repeat until the set is complete.

Keep your breathing pattern as natural as possible and exhale as you jump. Maintain your back in alignment by keeping your chest up and your hips back. Don’t let the knees extend beyond the toes, put the pressure on the heels of the feet and jump. To absorb the impact land softly, on your toes and balls of your feet, with your knees slightly bent.

Side Plank

How To Do A Side Plank Exercise - Side Plank Variations

1. Lie on your side with your body fully extended.
2. Lift your body off the ground and balance your weight between the forearm and the side of the foot.
3. Keep your body in a straight line and hold for as long as you can.
4. Change sides and repeat.

While doing side planks, position your elbow under your shoulder, keep your core engaged, your abs tight and breathe slowly. Your body should form a straight line from your head down to your feet.

Lunges

1. Stand with your feet hip-width apart, take a step forward with your right foot and then slowly bend both knees until your back knee is just above the floor.
2. Stand back up, take a step forward with your left foot and bend both knees until your back knee is just above the floor.
3. Repeat this forward movement for the entire duration of the set.

Maintain your back straight, keep your shoulders back, tighten the abs and keep your weight in the front heel. Breathe in as you lunge, keep your feet hip-width apart and lower your body until your thigh and leg form a 90-degree angle. Breathe out as you push back up to the starting position and take a step forward.

Crunches

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Lie down on the floor on your back and bend your knees, placing your hands behind your head or across your chest. Some people find that crossing the arms over the chest helps them avoid pulling on the neck. However, if you find your neck is strained, you can keep one hand cradling the head. If you are putting your hands behind your head, your fingers should gently cradle your head. The idea is to support your neck without taking away from the work of your abs.
Pull your belly button towards your spine in preparation for the movement.
Slowly contract your abdominals, bringing your shoulder blades about 1 or 2 inches off the floor.
Exhale as you come up and keep your neck straight, chin up. Imagine you’re holding a tennis ball under your chin. That’s about the angle you want to keep the chin the entire time.
Hold at the top of the movement for a few seconds, breathing continuously.
Slowly lower back down, but don’t relax all the way.
Repeat for 15 to 20 repetitions with perfect form for each rep.

One Leg Glute Bridge

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Rest your upper back on the floor and place your feet hip-width apart, knees bent at 90º, so your body forms a line from your shoulders to your knees.
Squeeze your glutes, lift one leg and lower your hips – that’s your starting position.
Then drive through your heel to return to the top, pausing for 3 secs before slowly lowering down.

Plank

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Start on your hands and knees on the ground. Your hands and knees should be shoulder-width apart.
Lift your knees off the ground and push your feet back, bringing your body to full extension.
Once you’re there, make sure your feet are shoulder-width apart to start. This will help you feel more stable in the position, having your feet closer together will make the exercise more challenging.
Keeping a tight core is key here. “Envision your navel going to your spine while slightly tucking your pelvis,” says Paul. And keep those hips lifted! You want to create one long line that connects your shoulders, hips, and ankles.
To keep your neck and spine in a neutral position, try aiming your chin about six inches in front of your body.
Keep your palms directly below your shoulders and pressing against the ground.
Think length—imagine that you’re extending from the crown of your head and out through your heels simultaneously.
And don’t forget to keep your entire body engaged so tighten your quads and push through your palms.
Aim to hold this position for 30 to 45 seconds, and work your way up to 60 to 90 seconds once you get stronger. Oh, and remember to keep breathing!

Donkey Kicks

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1. Get down on all fours and position your hands under your shoulders and your knees under your hips.
2. Kick back with one leg and squeeze the glutes.
3. Bend the knee, lower the leg and repeat.
4. Switch legs.

proper form and breathing pattern
When doing donkey kicks, keep your core tight, your back straight and face down. Breathe out as you kick back and avoid raising your leg any higher than your hip. Keep your weight evenly distributed and breathe in as you lower the leg.

Biceps Curl

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Wall Sit

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Sit Ups

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Jumping Jacks

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Burpees


Swimming

Rezultati i imazhit për Swimming

Step up to Chair

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Squat Together

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Arm Circles

Rezultati i imazhit për Arm Circles

Overhead Press 

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Stand upright and keep the back straight.
Hold a dumbbell in each hand at the shoulders with an overhand grip. Thumbs should be on the inside and knuckles facing up.
Raise the weights above the head in a controlled motion while exhaling. Pause at the top of the motion.
Return the dumbbells to the shoulders while inhaling.
Repeat for eight to 12 repetitions as desired.