WORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes

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1 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. 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 until your knee is almost touching the ground. Keep your torso erect, and hold this position for 0-0 seconds Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. Next Rotate opposite arm one on ground upward opening up chest, pause for seconds then repeat with other arm (placing opposite arm on ground outside of knee to help support. After 0-0 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to reposition your rear leg to do so. Hold for 0-0 seconds, and then repeat the entire sequence for the other side Position feet shoulder width apart with toes pointed out slightly. Hold the dumbbell against the chest by holding one of the "heads" vertically between your palms Squat down by sitting back and down between the knees, keeping your chest up the whole time. Make sure you DO NOT fall forward or round your back. Go down as low as you can while keeping your feet flat on the floor. You are at least aiming for your upper leg to be parallel to the ground. At the bottom your elbows should be inside of your legs and pushing your knees outward. Reverse movement to stand up and return back to starting position DUMBBELLS HAMMER SHOULDER PRESS MODIFIED JUMPING JACKS shoulder height front lifting as high as possible Begin with dumbbells next to your shoulders Knuckles will face away from your body during the entire movement Press dumbbells directly above your head until elbows are extended Lower back to the starting position of Begin upright with core engaged and arms by your sides Tap your right foot out to the side while raising your arms laterally above your head Bring your right foot back to the center and return your arms down by your side Repeat the movement on the left side Move rhythmically throughout this movement Repeat for desired of

2 DUMBBELL UNILATERAL DEADLIFT MOVING HAMSTRING CURLS DB CURL/HOLD HAMMER GRIP Stand up straight with your core engaged and holding a dumbbell at arm's length by your side. Feet shoulder width apart and knees slightly bent. Exhale, bend at the waist and keep your back straight, lowering the dumbbell over the top of your foot. Keep moving forward as if you were picking something up from floor until you feel a hamstring stretch. Inhale, start bringing your torso up straight by extending your hips and waist until you are back at the starting position. Repeat for desired, then switch sides. Begin upright with core engaged Step to the right and curl your left heel towards your left glute Elbows wil press behind you as if doing a chest stretch Arms will come back to the center as you step to the left right heel lifts towards your right glute Continue to alternate with rhythm side to side Stand with torso upright holding dumbbells in each hand with elbows close to body and palms facing body Keep upper arms stationary, exhale and curl both sides up so your arm is a 90 degree angle, this is starting position While holding the left arm in place, curl the right dumbbell up to raise it until dumbbell is level with shoulder and pause After brief pause, inhale and lower right dumbbell back to starting position and repeat for other side and this is Rep shoulder height front lifting as high as possible

3 DAY BACK/BICEPS WORLDS GREATEST WARM UP DB SINGLE ARM WIDE ROW This is a three-part stretch. Perform sets of, then on your th set you will do secs of cardio accelerator of your choice using good form. 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 until your knee is almost touching the ground. Keep your torso erect, and hold this position for 0-0 seconds Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. Next Rotate opposite arm one on ground upward opening up chest, pause for seconds then repeat with other arm (placing opposite arm on ground outside of knee to help support. After 0-0 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to reposition your rear leg to do so. Hold for 0-0 seconds, and then repeat the entire sequence for the other side Using a bench, hinge at the hip and place one hand on it to stabilize Holding a dumbbell in the other hand slowly begin to lift the weight Lead with the elbow and move away from the body to create a 90 degree angle Knuckles will be facing forward at the top range of motion Return the dumbbell to the starting position of DB ALT HAMMER CURL MOVING HAMSTRING CURLS Begin with dumbbells next to your hips Knuckles will remain facing out through this entire motion Bending at the elbow lift one weight towards your shoulder Pause at the top and slowly return to the starting position Repeat movement with opposite arm of Begin upright with core engaged Step to the right and curl your left heel towards your left glute Elbows wil press behind you as if doing a chest stretch Arms will come back to the center as you step to the left right heel lifts towards your right glute Continue to alternate with rhythm side to side

4 DB SINGLE ARM ROW DB WALL CONCENTRATION CURL Using a bench, hinge at the hip and place one hand on it to stabilize Holding a dumbbell in the other hand slowly begin to lift the weight Lead with the elbow and keep the weight close to your body Knuckles will be facing out and weight touching your side at the top range of motion Return the dumbbell to the starting position of With bent knees, hinge at the hip and stabilize your upper arm and elbow against a wall Holding a dumbbell with that hand begin to curl the weight away from the wall When you reach the top range of motion return the weight back to the wall Upper arm and elbow will stay in contact with the wall throughout the entire movement JUMP ROPE Begin standing with soft knees Hop on both feet, one foot at a time, or alternate feet as if you were jumping over a rope Arms move in a small circular fashion as if you were swinging a rope around

5 DAY CHEST/TRICEPS WORLDS GREATEST WARM UP DUMBBELL TRICEP KICK BACK This is a three-part stretch. Perform sets of, then on your th set you will do secs of cardio accelerator of your choice using good form. 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 until your knee is almost touching the ground. Keep your torso erect, and hold this position for 0-0 seconds Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. Next Rotate opposite arm one on ground upward opening up chest, pause for seconds then repeat with other arm (placing opposite arm on ground outside of knee to help support. After 0-0 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to reposition your rear leg to do so. Hold for 0-0 seconds, and then repeat the entire sequence for the other side Stand with feet shoulder with apart and upper body bent over so back is flat Hold dumbbell in each hand with palms facing body and position upper arm parallel to floor with elbow pointing up to ceiling slightly Extend arm until it is straight behind you. Return slowly to starting position. Repeat for total number of JUMP ROPE DB FLOOR DECLINE PRESS JUMP ROPE Begin standing with soft knees Begin standing with soft knees Hop on both feet, one foot at a time, or alternate feet as if you were jumping over a rope Arms move in a small circular fashion as if you were swinging a rope around Hop on both feet, one foot at a time, or alternate feet as if you were jumping over a rope Arms move in a small circular fashion as if you were swinging a rope around Lay on your back with knees bent feet flat on the ground Push through your heels and lift your hips towards the ceiling until body creates a straight line Hold this hip bride throughout the entire movement Arms extend out to the side with elbows bent at 90 degrees Press dumbbells in unison up towards the ceiling Slowly lower the weight but maintain the hip bridge Repeat for desired number or

6 DB TRICEP PRESS MOVING HAMSTRING CURLS SQUEEZE GRIP CHEST PRESS Stand with feet shoulder width apart and dumbbell in both hands. Fully extend the arms with the dumbbell overhead (tip: palm of your hand is facing forward) Keep your arm close to your head and lower dumbbell behind your head until your forearm touches your bicep (only your forearm is moving) Use your triceps to raise the dumbbell. Breathe out as you lift the dumbbell. Repeat for ddesired number of. Begin upright with core engaged Step to the right and curl your left heel towards your left glute Elbows wil press behind you as if doing a chest stretch Arms will come back to the center as you step to the left right heel lifts towards your right glute Continue to alternate with rhythm side to side Begin by kneeling with hips lifted away from heels Core is engaged to prevent any movement in your torso Hold dumbbells close to your body with elbows bent at 90 degrees Moving as one unit reach dumbbells directly out in front of you Keep neck and shoulders relaxed and return to start position

7 DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP DUMBBELLS WEIGHTED RAISED LEG SPLIT 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 until your knee is almost touching the ground. Keep your torso erect, and hold this position for 0-0 seconds Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. Next Rotate opposite arm one on ground upward opening up chest, pause for seconds then repeat with other arm (placing opposite arm on ground outside of knee to help support. After 0-0 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to reposition your rear leg to do so. Hold for 0-0 seconds, and then repeat the entire sequence for the other side Perform sets of, then on your th set you will do secs of cardio accelerator of your choice using good form. Stand with torso straight and core engaged, dumbbells in each side down by your side. Put the top of one foot behind you on a bench. Inhale and begin by bending your knees and lowering your back knee down towards the ground while maintaining a straight posture with your head up. Exhale as you push through your feet and straighten your legs to starting position. Repeat for desired, then switch sides. Tip: your front knee should never go past your toes - this places undue stress on the knee. Move your front foot away from the bench for a wider stance if you are having a problem. SPEED BAG DUMBBELL STIFF LEG DEAD LIFT Begin upright in a staggered stance Lift both arms to one side, slightly higher than shoulder height With a loose fist, begin to roll hands around in a circular fashion You can alternate between rolling clockwise and counter clockwise Keep neck relaxed and move hands as quickly as possible Stand with feet shoulder width apart, torso upright and core engaged. Hold a dumbbell in each hand, with arms straight down in front of you. Keep knees stationary, exhale and lower the dumbbells to over the top of your feet by bending at the waist and keeping back straight. (Keep going as if you are picking something up from floor until you feel stretch in hamstrings). Inhale and return to starting position by straightening torso and extending hips and waist. Repeat for total number of. Tips: Not recommended for people with low back problems. Pay attention to not round your back (back should always be straight)

8 DB THUMBS UP LATERAL RAISE DB HALO Hinging slightly forward at the hips, start with dumbbells near your thighs Moving arms in unision with knuckles facing back, palms forward, slowly lift dumbbells to the side When you reach shoulder height pause slightly and return to the starting position Core is strong and engaged and neck is relaxed of repetitions SPEED BAG Begin upright in a staggered stance Lift both arms to one side, slightly higher than shoulder height With a loose fist, begin to roll hands around in a circular fashion You can alternate between rolling clockwise and counter clockwise Keep neck relaxed and move hands as quickly as possible

9 DAY BACK/ARMS WORLDS GREATEST WARM UP UNDER HAND BENT OVER ROW This is a three-part stretch. Perform sets of, then on your th set you will do secs of cardio accelerator of your choice using good form. 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 until your knee is almost touching the ground. Keep your torso erect, and hold this position for 0-0 seconds Now, place the arm on the same side as your front leg on the ground, with the elbow next to the foot. Your other hand should be placed on the ground, parallel to your lead leg, to help support you during this portion of the stretch. Next Rotate opposite arm one on ground upward opening up chest, pause for seconds then repeat with other arm (placing opposite arm on ground outside of knee to help support. After 0-0 seconds, place your hands on either side of your front foot. Raise the toes of the front foot off of the ground, and straighten your leg. You may need to reposition your rear leg to do so. Hold for 0-0 seconds, and then repeat the entire sequence for the other side With bent knees, hinge at the hip and lean forward with a flat back Head is in a neutral position, spine is long, and neck is relaxed Holding dumbbells extend arms out towards the floor, palms facing up Lift weights towards your chest with elbows bending wide Weights should be near your arm pits at the top range of motion Return to the start position DB TWIST CURL SPEED BAG Begin upright in a staggered stance Lift both arms to one side, slightly higher than shoulder height With a loose fist, begin to roll hands around in a circular fashion You can alternate between rolling clockwise and counter clockwise Keep neck relaxed and move hands as quickly as possible Begin with dumbbells next to your hips knuckles facing out Moving one arm at a time, slowly begin to lift the weight by bending at the elbow Your palm will rotate towards the ceiling as you lift At the top range of motion knuckles will be facing away from you Reverse the action lowering the weight back by your hip Switch arms and repeat the movement of

10 DB SINGLE ARM ROW JUMPING JACKS DB ALTERNATING LATERAL RAISE Using a bench, hinge at the hip and place one hand on it to stabilize Holding a dumbbell in the other hand slowly begin to lift the weight Lead with the elbow and keep the weight close to your body Knuckles will be facing out and weight touching your side at the top range of motion Return the dumbbell to the starting position of Hinging slightly forward at the hips, start with dumbbells near your thighs Moving one arm at a time, with knuckles facing up, slowly lift one dumbbell to the side When you reach shoulder height pause slightly and return to the starting position Switch arms and repeat the movement Core is strong and engaged and neck is relaxed of repetitions MOVING HAMSTRING CURLS Begin upright with core engaged Step to the right and curl your left heel towards your left glute Elbows wil press behind you as if doing a chest stretch Arms will come back to the center as you step to the left right heel lifts towards your right glute Continue to alternate with rhythm side to side

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