DISCLAIMER AND RIGHTS
|
|
- Stephanie Potter
- 5 years ago
- Views:
Transcription
1
2 DISCLAIMER AND RIGHTS ALL RIGHTS RESERVED BY BULLWORKER ALWAYS CONSULT YOUR PHYSICIAN BEFORE ENGAGING IN PHYSICAL EXERCISE KEEP JOINTS IN NATURAL POSITION DURING EXERCISE. IF PAIN DEVELOPS, STOP. PROPER EXERCISE IS NOT PAINFUL. YOUR DECISION TO USE BULLWORKER PRODUCTS IS AT YOUR OWN RISK KNOWING EXERCISE CAN BE STRENUOUS ON YOUR BODY AND COULD RESULT IN INJURY. EQUIPMENT SHOULD BE USED AS DESIGNED. BULLWORKER IS NOT RESPONSIBLE FOR ANY INJURY OR HARM
3 The Science Behind Bullworker The most significant breakthrough in fitness came when Dr. E.A. Muller and Dr. Th. Hettinger discovered maximum muscle growth can be attained by exerting 60% of existing muscle strength against a superior resistance for only 7 seconds once a day; a remarkable fitness technique known as isometrics. The study at the Max Planck Institute consisted of over 200 experiments over a ten-year period. Optimum results are attained with 5 workouts per week, but impressively, even one single weekly workout is sufficient to maintain your improvements attained. Professor James A. Baley put isometrics to the test with a class of college students at the University of Connecticut. The study resulted in the isometric training group improving three times faster than the sports training group on tests measuring increases in strength, endurance, coordination, and agility. Bullworker was invented to capitalize on the incredible opportunity of isometrics and strength training. The Bullworker was designed with both contraction and extension movements involving range of motion for enhancing all your major muscle groups. Bullworker products increase your muscular strength and flexibility improving your performance in life. Start a Bullworker program, stay with it, and enjoy the benefits: Be stronger, look better, & feel great.
4 PROPER USE Always start routines slow, easing into the amount of effort put forth Focus on Dynamic Flexation, slow purposeful movement with engaged muscles - The slower you move, the more muscle fibers you engage for better results Concentrate on engaging your targeted muscles. The slower the better, you cannot go too slow Always maintain steady breathing, never hold your breath Keep your core tight during exercise Rest each muscle group after heavy exercise for a minimum of 24 hours before engaging in heavy exercise again Optimum Bullworker Isometric Holds only require 60% - 80% of maximum effort for 7-10 seconds Stretching before and after help recovery and enhance your range of motion. Your Iso-Bow and Bow Extensions are great tools for stretching and recovery.
5 EXERCISE VARIATIONS Isometric: Static hold of 7 10 seconds using 60% 80% of maximum effort Isotonic: Full motion exercise with eccentric and concentric contractions Iso-Motion : Maintain your isometric hold while moving through your body s natural full range of motion Endurance: Slow and deliberate with high repetition Resiliency: Rapid and repeated tensions against resistance Circulation: Dropset start with heavy resistance followed by less resistance Maintenance: One set of each muscle group, 2 times per week Key to weight loss is nutrition and reducing daily calorie intake: Healthier selections and Eliminate 2 nd servings.
6 90 Day Transformation Bullworker 90 Day Transformation is designed as a progressive exercise program to strengthen your muscles, improve your range of motion, and burn calories to help tone your body. Each exercise will start with an isometric hold for 7 seconds at 60% - 80% of your maximum effort followed with 10 repetitions. *Do yourself the favor, you cannot go back to take this information. It is very important to take a before photo and your measurements to help you celebrate the small gains over short amounts of time (days and weeks) which result in accomplishments you can see over months.
7 MEASUREMENTS & NOTES WAIST: Before Photo: BICEPS: TRICEPS: CHEST: WEIGHT:
8 WEEK 1 3 DAYS WITH A REST DAY IN BETWEEN EACH DAY 1 SET: ISOMETRIC HOLD: 60%-80% OF MAXIMUM EFFORT FINISH WITH 10 REPETITIONS
9 WEEK 1 STEEL BOW
10 1. Chest Compression Muscles Engaged: Chest and Shoulders 2. Cable Spread Muscles Engaged: Upper Back and Posterior Deltoids Ensure elbows are parallel to the ground Compress your Bow Classic Ensure hand grips are placed in the middle of the cables Keeping your elbows parallel to the ground spread both cables evenly
11 3. Deadlift Muscles Engaged: Lower Back, Quadriceps, Glutes, and Hamstrings 4. Shoulder Compression (Upper) Muscles Engaged: Chest and Shoulders Place foot securely through bottom cable, bend your knees, keep your back straight, and spread cables using your back *Do not exceed maximum compression. Compress your Bow Classic at or above shoulder height
12 5. Triceps Push Down Muscles Engaged: Triceps 6. Biceps Cable Curl Muscles Engaged: Biceps Ensure hand grips are placed in the middle of the cables Bending only at your elbow, push underneath cable down Keep bottom arm still and curl upwards only bending at the elbow
13 7. Resisted Crunch Muscles Engaged: Abs and Lower Back Placing the Bow Classic on your non-slip pad in front of you knees perform a crunch (keeping arms straight)
14 WEEK 1 BOW CLASSIC
15 1. Chest Compression Muscles Engaged: Chest and Shoulders 2. Cable Spread Muscles Engaged: Upper Back and Posterior Deltoids Ensure elbows are parallel to the ground Compress your Bow Classic Ensure hand grips are placed in the middle of the cables Keeping your elbows parallel to the ground spread both cables evenly
16 3. Deadlift Muscles Engaged: Lower Back, Quadriceps, Glutes, and Hamstrings 4. Shoulder Compression (Upper) Muscles Engaged: Chest and Shoulders Place both feet securely through bottom cable, bend your knees, keep your back straight, and spread cables in a squatting manner *Do not exceed maximum compression. Compress your Bow Classic at or above shoulder height
17 5. Triceps Push Down Muscles Engaged: Triceps 6. Biceps Cable Curl Muscles Engaged: Biceps Ensure hand grips are placed in the middle of the cables Bending only at your elbow, push underneath cable down Keep bottom arm still and curl upwards only bending at the elbow
18 7. Resisted Crunch Muscles Engaged: Abs and Lower Back Placing the Bow Classic on your non-slip pad in front of you knees perform a crunch (keeping arms straight)
Enhance Your Flexibility. Increase Your Strength. Relieve Your Tension. Improve Your Productivity
Iso-Bow Stretch Yourself Further Enhance Your Flexibility Increase Your Strength Relieve Your Tension Improve Your Productivity FREE Videos www.isobow.com/videos 0-800 lbs of resistance *Designed as a
More informationFive for Life Student Portfolio
Five for Life Student Series 1, Student Edition Table of Contents Student Essential Question: How do my current behaviors and fitness affect my health now and in the future? Over the course of this portfolio,
More informationViking Strong Exercise & Stretch Ebook
Viking Strong Exercise & Stretch Ebook Lower Body Exercises. 2 Abductor. Training the abductors and adductors improves muscular imbalances, strengthens your core and prevents injury. We've all seen the
More informationBOSU Workout Routine Made Easy!
BOSU Workout Routine Made Easy! Your simple guide to a more athletic body, with only the BOSU ball Introduction: Thank you for purchasing this Kindle Book, you are one step closer to a newly improved you!
More informationUpper Body Exercises
Lesson Upper Body Exercises Arms & Shoulders By Carone Fitness Anterior (Front) Of Arm Although arms are sometimes focused on too much, they still are an important part of a balanced strength training
More informationResistance Band Exercises
Professionally managed by: Resistance Band Exercises Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through research,
More informationVersaBALL FX. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system.
The best of weight, circuit and core strength workouts in one compact, easy to use functional training system. FUNCTIONAL FULL BODY TRAINING Incorporates multiple muscle groups across multiple joints,
More informationMathias Method Strength to Change the World By Ryan Mathias
Mathias Method Strength to Change the World By Ryan Mathias Level 3- Doubling the Work This program is for those who have been weight training for at least 6-12 months and are ready to push forward. You
More informationTORUS HOME GYM EXERCISE GUIDE
TORUS HOME GYM EXERCISE GUIDE Get more from your strength training routine with the Horizon Torus Home Gym. This Training Guide includes set-up instructions and illustrates more than 40 exercises you can
More informationKettlebell Workout Program
Kettlebell Workout Program Intermediate Level 1. Table of Contents 1. Table of Contents... 2 2. Introduction... 3 2.1. History and Background of Kettlebells... 3 2.2. Benefits of Kettlebells... 3 2.3.
More informationTaking Your Resistance Band to a New Level!
How Many Reps? The guide instructs you to start with 5 repetitions, but if you would like to know more about building muscular strength versus muscular endurance, below are some guidelines: Muscular Strength
More informationRESISTANCE STRENGTH TRAINING EXERCISE
RESISTANCE STRENGTH TRAINING EXERCISE Alternating Dumbbell Chest Press Lie supine on a flat bench with dumbbells in each hand with a pronated grip. Extend your arms, holding the dumbbells in line with
More informationMathias Method Strength to Change the World By Ryan Mathias
Mathias Method Strength to Change the World By Ryan Mathias Level 2- Expanding the Base This is a beginning weights program for anyone with a strong physical activity background. Level 2 teaches more basic
More informationDAY 2 III. WORKOUT RULES
DAY 2 III. WORKOUT RULES A. Order of Exercise 1. Largest amount of muscle mass to smallest amount of muscle mass, eg., squats -- calf raises 2. Complex exercise to assisting, eg., squats -- leg ext. 3.
More informationSupplements are to be used to improve performance in the gym and to enhance health on a day to day basis.
Workout Plans: - 3 Days per week weight training with 20 mins PWO SSC Cardio - 2 Days per week conditioning/hiit training - 2 Rest Day per week Nutrition Plans: Diet should consist of a lower carbohydrate
More informationStrength Training Routine
Challenging your muscles with strength training exercises two or three times each week is all that is required to improve endurance, strength, and tone of your muscles while gaining you several long term
More informationMENTOR METHOD OF TRAINING
MENTOR METHOD OF TRAINING When trying to improve performance on the field of play or on the court, whatever your sport, it is important that you understand where it all begins. For an athlete there are
More information30 Minute Home Workout DAYS 1, 3. AND 5
30 Minute Home Workout Make sure you warm up for 5-10 minutes before beginning this workout and that you stretch each muscle group properly as directed. Maintain your pace throughout the entire workout
More informationWEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM
DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES
More informationMathias Method By Ryan Mathias Strength to Change the World
Mathias Method By Ryan Mathias Strength to Change the World Level 4- Becoming Explosive This is a program for those who already have built a significant amount of strength and are ready to put that strength
More informationDay 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest
60 Day Workout Plan 1 Workout Schedule Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Workout 1 Workout 2 Workout 1 Workout 2 Rest Workout 1 Rest Summary of workouts Workout 1 Workout 2 1. Cardiovascular-Walking/Jogging
More informationEXERCISE INSTRUCTIONS
EXERCISE INSTRUCTIONS A/ Strength A01 SQUAT Stand on the Power-Plate with feet shoulder width apart. Keeping the back straight and knees slightly bent, gently squeeze the leg muscles. You should feel tension
More informationwww.fitnessfirst-usa.com Chest Fly Shoulders, elbows and wrists aligned in same plane with elbows at 90 degrees Feet should be staggered, and body leaning slightly forward for leverage Step far enough
More informationSee below for your official SeaWheeze 2016 training program. Let the sweating begin
Agent, See below for your official SeaWheeze 06 training program. Let the sweating begin As a runner, strength training is key in helping prevent injuries, building muscle, and increasing your overall
More informationBatman Workout by CrazyFitKids.com
Batman Workout by CrazyFitKids.com View online Abs, Chest, Legs Visit: for the latest Superhero Fit T-shirts!! --- To reduce the risk of injury, before beginning this or any exercise program, please consult
More informationThe Alphabet Workout
Here s a fun full body workout to try on your own or with a friend that both tones your muscles and works cardiovascular endurance. The only equipment you need is a pair of dumbbells and a mat or padded
More informationWOW Workout on Weights Repeat this entire sequence twice. Squat with front deltoid raise with bands Incline Pushups: 12 repetitions
WOW Workout on Weights Repeat this entire sequence twice. Squat with front deltoid raise with bands: 12 repetitions 1. Stand on the center of your band. 2. Feet are just wider than hip width apart, toes
More informationMONDAY C MONDAY H E S T- B A C K - A B S START TIME: EXERCISE REPS WEIGHT REST (min.) NOTES/ADJUSTMENTS
C MONDAY H E S T- B A C K - A B S CHEST ACTUAL TIME TIME TRAINING TIPS - CHEST Barbell Bench Press Use a weight you can control. Focus on perfect form. Dumbbell Bench Press Keep your head on the bench
More informationBODYWEIGHT EXERCISE TRAINING BASICS
BODYWEIGHT EXERCISE TRAINING BASICS unique-bodyweight-exercises.com The reason this bodyweight exercise program is so effective for weight loss or a combination of strength, stamina, definition and fitness
More informationPreparing for ORPAT. Major areas of fitness: 1. Flexibility 2. Cardiopulmonary Endurance 3. Muscular Strength 4. Muscular Endurance
Preparing for ORPAT This guide is a resource for those individuals preparing for the Oregon Physical Ability Test (ORPAT). Individuals should consult with a medical or health professional before beginning
More informationJENKS FIRE RESCUE PAT TEST PREPARATION GUIDE. Guide for the Physical Ability Test. Section 1 General Information and Stretching
JENKS FIRE RESCUE PAT TEST PREPARATION GUIDE Preparation Guide for the Physical Ability Test Section 1 General Information and Stretching The job of a firefighter is one of the most physically demanding
More informationResistance Chair Exercises
Resistance Chair Exercises Before you begin strength-building routines with your Resistance Chair exercise system, make sure the Chair is on a solid, level surface, and always make sure to fasten the cable
More informationCONTENT WHY SHOULD I USE RESISTANCE LOOP BANDS? Resistance Exercise... 1 Flexibility Exercise... 1 THE RESISTANCE LEVEL... 2
CONTENT WHY SHOULD I USE RESISTANCE LOOP BANDS?... 1 Resistance Exercise... 1 Flexibility Exercise... 1 THE RESISTANCE LEVEL... 2 5 Band Set... 2 FLOOR EXERCISES... 4 Hip Abduction in sidelying (good for
More information3 DAY GYM TRAINING PROGRAM. Author: Holly Expert
3 DAY GYM TRAINING PROGRAM Author: Holly Louise #thefitpharmacist @thefitpharmacist_ @bodyscience Expert 3 DAY GYM TRAINING PROGRAM Your program has been designed to be followed for 8-12 weeks. You will
More informationFull Body. Strengthening Routine
Full Body Strengthening Routine Full Body Strengthening Routine Strengthening activities are recommended 2 to 4 days a week to help improve strength, reduce body fat, risk of osteoporosis, stress, and
More informationStanding Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics
Standing Shoulder Row with Anchored Resistance Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your
More informationGFM Platform Exercise Manual
GFM Platform Exercise Manual STEPHEN NEWHART, CSCS*D What is Whole Body Vibration? Body vibration is delivered through a variety of machines, including the most recent inclusion of whole body vibration
More informationTRAINING WITH RESISTANCE BANDS
TRAINING WITH RESISTANCE BANDS Training with Resistance Bands SAFETY WARNING Please read these instructions prior to using any resistance bands. Consult your Doctor before beginning any exercise program.
More informationAdvice on Resistance Exercise
Advice on Resistance Exercise You are aiming to increase your amount of body muscle as well as the endurance and strength of your muscles. For endurance training you need a lighter weight or smaller resistance
More informationWhat skill level is this Workout Program designed for? Everyone! Workout # 1: Whole Body Work Out Describe this Workout.
These workout programs go from building lean muscle mass, endurance, strength, a big muscle gains. IMPORTANT NOTES!! 1. Make sure to exhale when you are exerting yourself! Meaning when you lift the weight
More informationMVP Most Versatile Power Tool!
MVP Most Versatile Power Tool! IDEA World session 736 Aileen Sheron This workshop showcases the tremendous versatility of resistance tubing by integrating strength, cardio and flexibility exercises. Combinations
More informationFunctional Strength Exercise Guide
Functional Strength Exercise Guide Fast, convenient weight training that helps you look better, feel better and perform better during everyday activities. Welcome to Functional Strength Training from Horizon
More informationCHEST. movement to press the up. 4. Again without pausing at the top repeat the motion. 1. Lie on the bench and grasp the bar shoulder
CHEST Decline Bench Press 1. Lie on the bench and grasp the bar shoulder width. 2. slowly lower the bar to the nipple line until its about 1 inch above your chest. 3. Without pausing, use a slow and controlled
More informationKNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS
KNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS Add this full body cardio workout into your fitness routine on the days you want to get your heart rate up! MAMA SQUATS + ARM RAISES Recommend using
More informationStrength Training. Presented by. Brian Siegert Marshalltown Police Department
Strength Training Presented by Brian Siegert Marshalltown Police Department My Background Started training in college Competed in natural body building competitions Graduated from University of Northern
More informationBiceps Curl. Muscle Focus: Biceps. You do < 12 Reps = 500 Body Building Points You do > 12 Reps = 1000 Body Building Points
Biceps Curl Muscle Focus: Biceps Stand tall with feet shoulder-width apart, invisible dumbbells at hips Curl both invisible dumbbells up toward shoulders Lower arms and repeat You do < 12 Reps = 500 Body
More informationExercise for Health Aging
Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different
More informationStrength Challenge Week #4
Strength Challenge Week # DAY / PULL & BALANCE WORLDS GREATEST WARM UP DUMBBELL UNILATERAL DEADLIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate
More informationLumbar Stenosis Rehabilitation Using the Resistance Chair
PRODUCTS HELPING PEOPLE HELP THEMSELVES! Lumbar Stenosis Rehabilitation Using the Resistance Chair a. Description Lumbar spinal stenosis is a term used to describe a narrowing of the spinal canal. The
More informationSnow Angels on Foam Roll
Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat
More informationTable of Contents. How To Use This Exercise Flip Chart Exercise Resistance Chart... 5
Table of Contents How To Use This Exercise Flip Chart... 2 Total Fitness With Total Gym PREMIERE... 2 Helpful Hints... 3 Definitions of Terms Fitness Circuit...3 Intensity: Level of Resistance...3 Repetitions...3
More informationImportant Safety Instructions 1-2. Maintenance 3. Features 4. Assembly Parts List 5. Assembly Instructions 6-9. Console Operation 10
Important Safety Instructions 1-2 Maintenance 3 Features 4 Assembly Parts List 5 Assembly Instructions 6-9 Console Operation 10 Moving Machine 12 Exercise Instructions 13-18 Exploded Drawing 19 Parts List
More informationBody Bar FLEX. Stretching and Strengthening Exercises. Organized by Muscle Groups Exercised. by Gordon L. Brown, Jr. for Body Bar, Inc.
Body Bar FLEX Stretching and Strengthening Exercises Organized by Muscle Groups Exercised by Gordon L. Brown, Jr. for Body Bar, Inc. 1 Stretching and Strengthening Exercises This presentation features
More informationAPF PowerPoint: Unit 1
APF PowerPoint: Unit 1 BASIC DEFINITIONS Repetition one complete movement of an exercise. Repetition consists of concentric and eccentric muscle actions. Set group of repetitions performed continuously
More informationWARM UP AND WARM DOWN ROUTINE: warm up and warm down routines should be performed before and after exercising.
WARM UP AND WARM DOWN ROUTINE: warm up and warm down routines should be performed before and after exercising. 1. 1. Stand with your feet 30cm apart, hold the Bullworker inner grips with your arms extended
More informationMathias Method By Ryan Mathias
Mathias Method By Ryan Mathias Strength to Change the World Level 7- Elite This is for elite level lifters or those who are in competitive strength sports, each with nearly a decade or more of training
More informationDOWNLOAD PDF FULL BODY WORKOUT ROUTINE FOR WEIGHT LOSS AT HOME
Chapter 1 : 4 Effective At-Home Weight-Loss Workouts! With full body workout routine for weight loss at home you can achieve the body that you want. Home exercises are very popular these days and have
More informationWarm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position
Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform
More informationWORLDS GREATEST WARM UP
DAY # DAY LEGS/SHOULDERS GOBLET SQUAT This is a three-part stretch. Begin by lunging forward, with your front foot flat on the ground and on the toes of your back foot. With your knees bent, squat down
More informationDynamic Flexibility and Mobility
Dynamic Flexibility and Mobility Below is the standard dynamic flexibility series. Your workout should have a prescribed warm-up, but if it doesn't a three minute total body warm-up, (i.e., jogging, rope
More informationHip Flexor Stretch. Glute Stretch. Hamstring stretch
STATIC FLEXIBILITY STRETCHES Hip Flexor Stretch If the iliopsoas is tight, back pain may be present. Extended periods of the seated position can harbor tight hip flexors. Be sure to have a mat or towel
More informationFLEXIBILITY PROGRAM UTE CONFERENCE
FLEXIBILITY PROGRAM UTE CONFERENCE Flexibility is the range of motion possessed by an individual joint or combination of joints. Every athlete must strive for increased flexibility as this will improve
More information1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs
Program C1 Chest and Shoulders 1. Abs Muscle: Upper abdominals Resistance: Body weight Lie flat with legs hooked through upper bench, adjusted so that the knees and hips are at 90 degrees. Extend arms
More information10 Remarkable Stretching Exercises Before Workouts
10 Remarkable Stretching Exercises Before Workouts Deblina Biswas Workouts Stretching is a crucial part of warm up exercises that most of us tend to skip because of the lack of time. But fitness experts
More informationSEAWHEEZE STRENGTH TRAINING PLAN
SEAWHEEZE STRENGTH TRAINING PLAN we tailored this plan specifically for your half marathon training. It s intended to strengthen your entire body, with special emphasis on building a strong core and stable
More informationOperation Overhaul: January Challenge
Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands
More informationBody Bar FLEX. by MaryAnn Briggs, MPH, CSPT for Body Bar, Inc.
Body Bar FLEX AquaFLEX Water Fitness Workout by MaryAnn Briggs, MPH, CSPT for Body Bar, Inc. 1 Stretching and Strengthening with the Body Bar FLEX The Body Bar FLEX variable resistance bar is unique as
More informationStrength and Balance Exercises
Strength and Balance Exercises LEG EXTENSIONS Purpose: Strengthen the thigh and leg muscles. Starting Position: Sit tall with your feet flat on floor, shoulderwidth apart. You may hold onto the sides of
More informationThere are 4 different workouts which should all be completed within a week but the layout of them is your choice.
Hi there! Thank you for purchasing my bodyweight workout plan. This is a high intensity interval training workout which will help your build muscle, increase your endurance and burn fat in a very efficient
More informationResistance Training Program
Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises
More informationCore Stability Dome. Workouts combine cardio, strength training, balance and flexibility
Core Stability Dome Workouts combine cardio, strength training, balance and flexibility Specifically designed to integrate balance into every aspect of fitness training. This dynamic training device adds
More informationThe Human Trainer Full Body Express Workout
The Human Trainer Full Body Express Workout The Human Trainer Full Body Express workout is designed to be performed nearly anywhere. This is a full body workout designed with functional exercises to increase
More information2011 EliteSoccerPower.com
Developing Power for Soccer By Mike Grafstein B.Ph.Ed, RMT, YCS As may or may not know soccer is now a game of power and speed and players of all ages need to train that way. With that in mind I have put
More informationJUMP START 2.0 WEEK #1
JUMP START.0 WEEK # DAY WORLDS GREATEST WARM UP SQUAT REACH This Week -We are doing circuits. - sets of moving from exercise A-B-C-D-E-F and then back round again to A. So A-, B-, C-, D-, E-, F, then back
More informationResistance Training Program
Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises
More informationTOP 30 Exercise Tutorials
TOP 30 Exercise Tutorials BACK EXERCISES Seated Cable Lat Pull-downs (underhand/narrow grip with handles) 1. Hook 2 handles to the highest setting of a cable/pulley machine, about 1 foot between the handles.
More informationSTEP IT UP Moderate intensity workout
Welcome to the moderate intensity workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information about
More informationStatic Flexibility/Stretching
Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior
More informationACTIVE AGING.
Shoulder Pain Rehabilitation Protocol Rotator Cuff Syndrome Shoulder impingement The Resistance Chair Solution Shoulder Impingement a. Shoulder impingement is one of the most common causes of shoulder
More informationBench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform
When exercising always incorporate a warm-up for at least 5 minutes. Typically a warm-up should be a whole body exercise i.e. jumping jacks, jogging, calisthenics, etc The repetitions represent how much
More information10 Effective Barre Moves to Tone Your Body at Home
10 Effective Barre Moves to Tone Your Body at Home Devi Gajendran Exercises, Fitness The term Barre stands for the handrail that ballerinas use in ballet classes as a form of support for performing various
More informationPrepared by J. Buitrago, CPT. Fitness In a Flash Taking Steps to Improving One s Health
Prepared by J. Buitrago, CPT Fitness In a Flash Taking Steps to Improving One s Health Get Moving, Get Fit Sit and Stand This simple sit and stand technique will get movement and cardio into your daily
More informationBody Bar FLEX. Exercises for the Core and Abdominals. by Gordon L. Brown, Jr. for Body Bar, Inc.
Body Bar FLEX Exercises for the Core and Abdominals by Gordon L. Brown, Jr. for Body Bar, Inc. 1 Exercises for the Core and Abdominals This presentation features stretching and strengthening exercises
More informationBARATHEON BODY BUILDER
ZONE WORKOUTS BARATHEON BODY BUILDER ZONE 1 FREE WEIGHTS WARM UP WITH 10 MINS OF LIGHT CARDIO OF YOUR CHOICE BICEP CURLS Stand with your arms Use a 6-12 guide, if Repeat the movement Start by selecting
More information5 Equipment: Bodyweight Body Part(s): Back Level: Intermediate
Page 1 1 2 Warm up Circuit 1) Warm yourself up progressively 1) A series of exercises performed with no rest in between. This workout is made up of mini circuits giving you a great full body workout and
More informationBeing active is crucial to shaping a New You!
FITNESS GUIDE 1 Being active is crucial to shaping a New You! Not just mentally, but physically as well. Taking part in a fitness plan on a regular basis helps your entire body work at peak efficiency
More informationAPPENDIX B: Bonus Workout Section
APPENDIX B: Bonus Workout Section Bonus Workout Section DISCLAIMER Raymond M. Binkowski is not a physician or registered dietitian. The contents of this book should not be taken as medical advice. It
More informationTRAINING FULL BODY WORKOUT 60 MINUTES
FULL BODY WORKOUT 60 MINUTES INCREASE OVERALL BODY STRENGTH AND IMPROVE CARDIOVASCULAR ENDURANCE WITH THIS FULL BODY SKATE WORKOUT. ROLLERBLADE FULL BODY WORKOUT 60 MINUTES SKILLS NEEDED BASIC SKATING
More informationADVANCED WALKING PROGRAM
Ready, Set - GOAL! ADVANCED WALKING PROGRAM This schedule is for Individuals who are normally active without significant health complaints but who regularly engage in fitness walking. Increase the time
More informationTable Of Contents. Complete Guide To Muscle Building MUSCLE BUILDING INTRODUCTION... 3 TRAINING EXERCISES...
Table Of Contents MUSCLE BUILDING INTRODUCTION... 3 TRAINING EXERCISES... 7 EXTENSIVE WORKOUTS... 21 POWER FOODS DEFINED... 29 MEAL PLANS: PRINT OUT... 48 RESTED PERFORMANCE... 71 THE TRUTH ABOUT SUPPLEMENTS...
More informationReady, Set - GOAL! INTERMEDIATE WALKING PROGRAM
Ready, Set - GOAL! INTERMEDIATE WALKING PROGRAM This schedule is for Individuals who are normally active without significant health complaints but who regularly engage in fitness walking. Increase the
More informationSuspension Training Techniques for Functional Strength, Core Conditioning and Flexibility
Suspension Training Techniques for Functional Strength, Core Conditioning and Flexibility Fraser Quelch BPE, CSCS Director of Education and Programming Fitness Anywhere Inc. Introduction Provide some self
More informationE-GUIDE PULL UP ASSISTANCE BANDS
E-GUIDE PULL UP ASSISTANCE BANDS Contents About us 2 Product specifications Resistance bands Door anchor 3 4 Warm-up Push-ups 6 Biceps curl Pull-ups Squats Triceps pushdowns 8 Deadlifts Stretching Warnings
More informationWORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes
DAY # DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP GOBLET SQUAT This is a three-part stretch. Begin Perform sets of, then on your th set you will do secs of cardio accelerator of your choice using good form.
More informationLearn Everything You Need to Know to: get healthy and fit lose weight feel great restart your health. 7 Day Refresh. Workout A WITH: CHAD BYERS
Learn Everything You Need to Know to: get healthy and fit lose weight feel great restart your health 7 Day Refresh WITH: CHAD BYERS Introduction from Chad Congratulations for taking the first step toward
More informationSimple Strength, Balance and Flexibility Exercises to Do at Home
Simple Strength, Balance and Flexibility Exercises to Do at Home For someone with medical problems, or who has been inactive and wants to exercise vigorously, always check with a doctor before beginning
More informationFoundation Upper Body B (60 min)
Foundation Upper Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)
More informationFZN Weight Lifting Program CLASS LIFTS, TECHNIQUES & TEACHING POINTS
1 FZN Weight Lifting Program CLASS LIFTS, TECHNIQUES & TEACHING POINTS *This weight lifting program is an non-sport specific athletic lifting program, which combines lifts of push & pull motions on muscle
More informationLesson #3. Muscular Strength and Endurance
Lesson #3 Muscular Strength and Endurance MILO OF CROTONA LEGENDARY USE OF THE OVERLOAD PRINCIPLE The Story of Milo This famous athlete increased his strength by lifting a small calf several times a week.
More informationWorkout Routine - Swiss Ball - Full Body Printed on Jun
Workout Routine - Swiss Ball - Full Body Printed on Jun 21 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 3 Thighs 2 Abs 2 Chest 2 Shoulders
More information