12 Week Baby Wipe Training
Author
Rick Noda
All plans by this CoachLength
12 Weeks
Typical Week
2 Strength, 4 Run, 2 Custom, 2 X-Train, 2 Other
Longest Workout
0:44 hrs
Plan Specs
fitness beginner weightloss multi day
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Summary
Exercise, like broccoli, fiber and flossing, is good for you, but there are things about it that can drive you crazy. There are those annoying people at the gym, confusion about what to do and how to get started, sweating, watching the scale for weeks on end...it's no wonder that some of us would rather just not deal with it. No matter what you hate about exercise, I'll bet I can talk you into changing your mind with this 12 week baby wipe training. This has been proven to improve your mood and you will feel better.
Our Motivation Will Inspire you to Be Better
Stats
Sample Day 1
15 min
10 push ups Rest count 1.2.3....20 sec ......10 push ups Rest Count t1.2.3...20 contiune for 15 min
record your number each day try to do 5 more each day
1) Wide-grip pushup
Target area: chest.
Start from a normal pushup position but spread your hands wider than shoulder length. This will force your chest to pick up the brunt of the work from your triceps and shoulders.
2) Narrow-grip pushup
Target area: triceps.
Do normal a normal pushup with your hands just a few inches apart from each other underneath your chest.
3) T-pushup
Target area: full-body workout.
Start from the pushup position. Take one hand off the ground and raise it straight up in the air (making a T-shape out of your body). Keep your eyes locked on your raised hand. Repeat for your other side. Add dumbbells to the routine to increase the intensity of the workout. "T-pushups hammer your entire upper body," says Yeung. "Not only are you targeting your chest, but you're also strengthening your shoulders, opening up your thoracic spine [midback], and building rotational power through your core."
4) Single-leg pushup
Target area: intensifies work on upper body and core.
Lift one leg up off the ground and do a set. Switch legs on the next set.
5) Feet-elevated pushups
Target area: intensifies work on upper body and core.
Do a normal pushup, but with your feet elevated on a stable platform like a box or bench. The higher the platform, the more you'll work your shoulders, chest, core, and scapular stabilizers (the muscles that connect your neck, midback, and shoulders).
.
1 shoulder on top of wrist (standard)
2 Wide Stance and double shoulder wide
3 Wide Stance and Diamond hands
Sample Day 2
15 min
10 push ups Rest count 1.2.3....20 sec ......10 push ups Rest Count t1.2.3...20 contiune for 15 min
record your number each day try to do 5 more each day
1) Wide-grip pushup
Target area: chest.
Start from a normal pushup position but spread your hands wider than shoulder length. This will force your chest to pick up the brunt of the work from your triceps and shoulders.
2) Narrow-grip pushup
Target area: triceps.
Do normal a normal pushup with your hands just a few inches apart from each other underneath your chest.
3) T-pushup
Target area: full-body workout.
Start from the pushup position. Take one hand off the ground and raise it straight up in the air (making a T-shape out of your body). Keep your eyes locked on your raised hand. Repeat for your other side. Add dumbbells to the routine to increase the intensity of the workout. "T-pushups hammer your entire upper body," says Yeung. "Not only are you targeting your chest, but you're also strengthening your shoulders, opening up your thoracic spine [midback], and building rotational power through your core."
4) Single-leg pushup
Target area: intensifies work on upper body and core.
Lift one leg up off the ground and do a set. Switch legs on the next set.
5) Feet-elevated pushups
Target area: intensifies work on upper body and core.
Do a normal pushup, but with your feet elevated on a stable platform like a box or bench. The higher the platform, the more you'll work your shoulders, chest, core, and scapular stabilizers (the muscles that connect your neck, midback, and shoulders).
.
1 shoulder on top of wrist (standard)
2 Wide Stance and double shoulder wide
3 Wide Stance and Diamond hands
Sample Day 3
15 min
10 push ups Rest count 1.2.3....20 sec ......10 push ups Rest Count t1.2.3...20 contiune for 15 min
record your number each day try to do 5 more each day
1) Wide-grip pushup
Target area: chest.
Start from a normal pushup position but spread your hands wider than shoulder length. This will force your chest to pick up the brunt of the work from your triceps and shoulders.
2) Narrow-grip pushup
Target area: triceps.
Do normal a normal pushup with your hands just a few inches apart from each other underneath your chest.
3) T-pushup
Target area: full-body workout.
Start from the pushup position. Take one hand off the ground and raise it straight up in the air (making a T-shape out of your body). Keep your eyes locked on your raised hand. Repeat for your other side. Add dumbbells to the routine to increase the intensity of the workout. "T-pushups hammer your entire upper body," says Yeung. "Not only are you targeting your chest, but you're also strengthening your shoulders, opening up your thoracic spine [midback], and building rotational power through your core."
4) Single-leg pushup
Target area: intensifies work on upper body and core.
Lift one leg up off the ground and do a set. Switch legs on the next set.
5) Feet-elevated pushups
Target area: intensifies work on upper body and core.
Do a normal pushup, but with your feet elevated on a stable platform like a box or bench. The higher the platform, the more you'll work your shoulders, chest, core, and scapular stabilizers (the muscles that connect your neck, midback, and shoulders).
.
1 shoulder on top of wrist (standard)
2 Wide Stance and double shoulder wide
3 Wide Stance and Diamond hands
Sample Day 4
15 min 10 push ups Rest count 1.2.3....20 sec ......10 push ups Rest Count t1.2.3...20 contiune for 15 min record your number each day try to do 5 more each day 1) Wide-grip pushup Target area: chest. Start from a normal pushup position but spread your hands wider than shoulder length. This will force your chest to pick up the brunt of the work from your triceps and shoulders. 2) Narrow-grip pushup Target area: triceps. Do normal a normal pushup with your hands just a few inches apart from each other underneath your chest. 3) T-pushup Target area: full-body workout. Start from the pushup position. Take one hand off the ground and raise it straight up in the air (making a T-shape out of your body). Keep your eyes locked on your raised hand. Repeat for your other side. Add dumbbells to the routine to increase the intensity of the workout. "T-pushups hammer your entire upper body," says Yeung. "Not only are you targeting your chest, but you're also strengthening your shoulders, opening up your thoracic spine [midback], and building rotational power through your core." 4) Single-leg pushup Target area: intensifies work on upper body and core. Lift one leg up off the ground and do a set. Switch legs on the next set. 5) Feet-elevated pushups Target area: intensifies work on upper body and core. Do a normal pushup, but with your feet elevated on a stable platform like a box or bench. The higher the platform, the more you'll work your shoulders, chest, core, and scapular stabilizers (the muscles that connect your neck, midback, and shoulders). . 1 shoulder on top of wrist (standard) 2 Wide Stance and double shoulder wide 3 Wide Stance and Diamond hands
Sample Day 5
15 min 10 push ups Rest count 1.2.3....20 sec ......10 push ups Rest Count t1.2.3...20 contiune for 15 min record your number each day try to do 5 more each day 1) Wide-grip pushup Target area: chest. Start from a normal pushup position but spread your hands wider than shoulder length. This will force your chest to pick up the brunt of the work from your triceps and shoulders. 2) Narrow-grip pushup Target area: triceps. Do normal a normal pushup with your hands just a few inches apart from each other underneath your chest. 3) T-pushup Target area: full-body workout. Start from the pushup position. Take one hand off the ground and raise it straight up in the air (making a T-shape out of your body). Keep your eyes locked on your raised hand. Repeat for your other side. Add dumbbells to the routine to increase the intensity of the workout. "T-pushups hammer your entire upper body," says Yeung. "Not only are you targeting your chest, but you're also strengthening your shoulders, opening up your thoracic spine [midback], and building rotational power through your core." 4) Single-leg pushup Target area: intensifies work on upper body and core. Lift one leg up off the ground and do a set. Switch legs on the next set. 5) Feet-elevated pushups Target area: intensifies work on upper body and core. Do a normal pushup, but with your feet elevated on a stable platform like a box or bench. The higher the platform, the more you'll work your shoulders, chest, core, and scapular stabilizers (the muscles that connect your neck, midback, and shoulders). . 1 shoulder on top of wrist (standard) 2 Wide Stance and double shoulder wide 3 Wide Stance and Diamond hands
Sample Day 6
15 min 10 push ups Rest count 1.2.3....20 sec ......10 push ups Rest Count t1.2.3...20 contiune for 15 min record your number each day try to do 5 more each day 1) Wide-grip pushup Target area: chest. Start from a normal pushup position but spread your hands wider than shoulder length. This will force your chest to pick up the brunt of the work from your triceps and shoulders. 2) Narrow-grip pushup Target area: triceps. Do normal a normal pushup with your hands just a few inches apart from each other underneath your chest. 3) T-pushup Target area: full-body workout. Start from the pushup position. Take one hand off the ground and raise it straight up in the air (making a T-shape out of your body). Keep your eyes locked on your raised hand. Repeat for your other side. Add dumbbells to the routine to increase the intensity of the workout. "T-pushups hammer your entire upper body," says Yeung. "Not only are you targeting your chest, but you're also strengthening your shoulders, opening up your thoracic spine [midback], and building rotational power through your core." 4) Single-leg pushup Target area: intensifies work on upper body and core. Lift one leg up off the ground and do a set. Switch legs on the next set. 5) Feet-elevated pushups Target area: intensifies work on upper body and core. Do a normal pushup, but with your feet elevated on a stable platform like a box or bench. The higher the platform, the more you'll work your shoulders, chest, core, and scapular stabilizers (the muscles that connect your neck, midback, and shoulders). . 1 shoulder on top of wrist (standard) 2 Wide Stance and double shoulder wide 3 Wide Stance and Diamond hands
Sample Day 7
15 min 10 push ups Rest count 1.2.3....20 sec ......10 push ups Rest Count t1.2.3...20 contiune for 15 min record your number each day try to do 5 more each day 1) Wide-grip pushup Target area: chest. Start from a normal pushup position but spread your hands wider than shoulder length. This will force your chest to pick up the brunt of the work from your triceps and shoulders. 2) Narrow-grip pushup Target area: triceps. Do normal a normal pushup with your hands just a few inches apart from each other underneath your chest. 3) T-pushup Target area: full-body workout. Start from the pushup position. Take one hand off the ground and raise it straight up in the air (making a T-shape out of your body). Keep your eyes locked on your raised hand. Repeat for your other side. Add dumbbells to the routine to increase the intensity of the workout. "T-pushups hammer your entire upper body," says Yeung. "Not only are you targeting your chest, but you're also strengthening your shoulders, opening up your thoracic spine [midback], and building rotational power through your core." 4) Single-leg pushup Target area: intensifies work on upper body and core. Lift one leg up off the ground and do a set. Switch legs on the next set. 5) Feet-elevated pushups Target area: intensifies work on upper body and core. Do a normal pushup, but with your feet elevated on a stable platform like a box or bench. The higher the platform, the more you'll work your shoulders, chest, core, and scapular stabilizers (the muscles that connect your neck, midback, and shoulders). . 1 shoulder on top of wrist (standard) 2 Wide Stance and double shoulder wide 3 Wide Stance and Diamond hands