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ROUTINE 2. Super Steps

Stretching of all the leg, lower back, biceps, triceps, forearms, trapeziums, shoulders and neck. 

There are new stretchings for several of these muscular groups, but, for practicality in this point just perform the same ones than for the routine 1. 


1st  Super steps

The same than as in routine 1, this exercise is done during one continuous hour.  Follow the instructions for routine 1. 


Here you hold a couple of dumbbells with your hands, for illustration effects it is done with dumbbells of 5 pounds (2.3 kg), however, I can do it with dumbbells of 10 to 25 pounds each (4.5 kg – 11.4 kg)


Also, for illustration effects it is hold each position shown in the video only for 5 seconds approximately, but you must keep it from 10 to 30 seconds, depending on your resistance and it is good, actually, that each 5 seconds you relax your arms going back to the initial position of the base exercise and immediately go back up  to the tension position, as if you were making a repetition of the base exercise, just that with the variation that you must hold yourself in the final tension position of that one.  


The first set of exercises goes like this: The first tension stance is the one of open curl for biceps of the first routine, the second stance is the one of curl in hammer shape, the third one is the one of closed curl and the fourth is the one of inverted curl for external or superior forearm.  These four exercises are performed in consecutive, 5 sets of each, resting (the arms only) from 30 to 60 seconds in between sets, always with non-stopping steps.  


The second set of exercises goes like this: You make 3 sets of the combination of the tension or final position for flies and the one of arms to the front for shoulder as well, both from routine 1.  Remembering the position of the arms facing towards, you must always be with back straight and you must raise both your arms together and semi-hyper-extended at the height of your mouth, with your hand palms facing downwards.   


The third set of exercises goes like this: You make 4 sets of the trapeziums tie, as usual, only on its tension position, or you can also make the tension position of the shoulder shrinking, that one in which you try to take your shoulders all the way up, trying to touch your ears with these ones.  Never tilt the neck either towards the sides, up or down, you can hurt yourself and this will lessen concentration to the exercise. 


The fourth set of exercises goes like this: Here you work the triceps, a combination of three different positions of the triceps donkey kick, three sets of each, the first one with your hand palms facing towards your hips, with your back straight as always and with your arms closed, we tilt forward slightly and we make the arms as much as we can backwards, then, we hyper-extend all the arm so we squeeze the triceps; the second position is with the hand palms facing backwards and the third position is with the hand palms facing to the front.  If you cannot perform all the exercises in consecutive then you can perform them one by one as well, concluding with the three sets of the first position as a start and so on.


The neck exercises can be performed while doing steps as well. 


You can also workout the internal forearm performing the routine 1 exercise of wrist shrinking with your arms hyper extended beside your hips with your hand palms facing towards the hips, it’s just that this time you don’t perform the exercise by repetitions but by time, in this case you must perform the whole locomotion of the exercise, not just to remain in its tension position.  You can also workout at once the forearm, the internal part of it, when you’re working out the biceps, simply when you’re in the open and closed curl positions, you can perform corresponding wrists flexions at the same time.    
When you finish all these exercises, if you still have minutes left to finish up the cardio with the super steps, just keep on doing the steps as in routine 1.  If you have already been doing the super steps for at least about half an hour you can also just stop.


Go to this link to watch the video:



Repeat all the stretching of the whole leg, lower back, bíceps, tríceps, forearms, trapeziums, shoulders, neck. 



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