TRX Holiday Training Plan
|
|
|
- Jane Bond
- 6 years ago
- Views:
Transcription
1 2011 TRX Holiday Training Plan make your body your machine 1
2 LET S START A NEW HOLIDAY TRADITION. Normally, the holiday season is filled with fattening treats and non-stop events that together conspire to throw you off your fitness game. You are human, after all. Sweets and drinks are practically mandatory and the festivities crowd out your usual training time. You grant yourself a fitness hall pass and vow to hit the training hard in January. This year, things are going to be different. Sure, you ll still enjoy the culinary delights of the season. But by following this progressive, FOUR-WEEK TRAINING PLAN during the month of December, you will also get stronger and more fit. Every TRX exercise in this Plan was also in the Basic Training DVD that came with your TRX Suspension Trainer. On days that you re not doing Suspension Training, the Plan calls for aerobic activity like jogging. Follow the Plan and start a new holiday tradition of building strength, endurance, mobility and maintaining your training tenacity through the season (and don t forget to visit our Facebook page to let us know how it s going). 2 MAKE YOUR BODY YOUR MACHINE
3 2011 TRX Holiday Training Plan By signing this pact I,, ( Name Here ) dedicate myself to a holiday season filled with exercise. This year, holiday spirit means harder workouts and more sweat. In addition to whipped cream and pumpkin pie, I m having third helpings of fitness. I hereby dedicate myself to finishing 2011 stronger and more fit! Signed **Print and post this prominently to serve as a reminder.
4 12 WEEK PROGRAM DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Week 1 Program 20 minutes aerobic activity 1-2 sets Basic Training 20 minutes aerobic activity 1-2 sets Basic Training 20 minutes aerobic activity 1-2 sets Basic Training Off Week 2 Program 25 minutes aerobic activity 1-2 sets Endurance 25 minutes aerobic activity 1-2 sets Basic Training 25 minutes aerobic activity 1-2 sets Metabolic Off Week 3 Program 30 minutes aerobic activity 2-3 sets Metabolic 30 minutes aerobic activity 2-3 sets Endurance 30 minutes aerobic activity 2-3 sets Metabolic Off Week 4 Program 30 minutes aerobic activity 2-3 sets Endurance 30 minutes aerobic activity 2-3 sets Metabolic 30 minutes aerobic activity 2-3 sets Endurance Off 4
5 BASIC TRAINING For each exercise series, perform a 30-second set (for single-sided exercises perform 30-seconds on each side) followed by 30 seconds of recovery. Perform all sets for an exercise before moving to the next exercise. Select the progression appropriate for your fitness level. EXERCISE REPS/TIME PAGE # 1 TRX Squat Series 30 sec 8 Rest 30-seconds 2 TRX Sprinters Start Series 30 sec 9 Rest 30-seconds 3 TRX Hamstring Series 30 sec 10 Rest 30-seconds 4 TRX Row Series 30 sec 11 Rest 30-seconds 5 TRX Chest Press Series 30 sec 12 Rest 30-seconds 6 TRX Deltoid Fly Series 30 sec 13 Rest 30-seconds 7 TRX Roll-Out Series 30 sec 14 Rest 30-seconds 8 TRX Plank Series 30 sec 15 Rest 30-seconds 9 TRX Crunch Series 30 sec 16 Rest 30-seconds 10 TRX Lower Back Stretch TRX Long Torso Twist Stretch TRX Chest and Torso Stretch
6 ENDURANCE BASIC TRAINING CIRCUIT For each exercise series, perform each series of 3 exercises for the listed reps/time (for single-sided exercises perform listed reps/time on each side) followed by 30 seconds of recovery. Complete the two minutes of cardio before moving to the next exercise series. Perform exercises 1-9 for 2-3 sets, taking a two minute rest between each set. Finish with 1-2 sets of stretching exercises Select the progression appropriate for your fitness level. EXERCISE REPS/TIME PAGE # 1 TRX Kneeling Roll-Out TRX Sprinters Start TRX Single Arm Row 3 2 Minutes CardioMinutes Cardio TRX T & Y Deltoid Fly4 TRX Single Leg Squat TRX Chest Press Minutes CardioMinutes Cardio TRX Oblique Crunch TRX Plank sec TRX Hamstring Curl 9 2 Minutes CardioMinutes Cardio Minutes Rest Minutes Rest 10 TRX Lower Back Stretch sec TRX Long Torso Twist 11Stretch 30 sec TRX Chest and Torso 12Stretch 30 sec. 17 6
7 METABOLIC BASIC TRAINING CIRCUIT Perform each exercise for 30-seconds (for single-sided exercises perform 30 seconds on each side) followed by 15 seconds of recovery. Perform exercises 1-9 for 2-3 sets, taking a two minute rest between each set. Finish with 1-2 sets of stretching exercises EXERCISE REPS/TIME PAGE # 1 TRX Atomic Oblique Push-Ups TRX Side Plank TRX Sprinters Start TRX Chest Press TRX Single Leg Squat TRX Kneeling Roll-Out TRX T & Y Deltoid Fly TRX Back Row TRX Hamstring Curl Minutes Cardio 2 Minutes Rest 10 TRX Lower Back Stretch TRX Long Torso Twist Stretch TRX Chest and Torso Stretch
8 EXERCISE LIBRARY TRX SQUAT SERIES TRX SQUAT TRX SQUAT w/ Jump PROGRESSION 2 TRX SINGLE LEG SQUAT Leg Down TRX SINGLE LEG SQUAT w/ Jump PROGRESSION 3 PROGRESSION 4 8 MAKE YOUR BODY YOUR MACHINE
9 EXERCISE LIBRARY TRX SPRINTER START SERIES TRX SPRINTER START Both Feet on Floor TRX SPRINTER START Knee Up PROGRESSION 2 TRX SPRINTER START With Double Hop PROGRESSION 3 9
10 EXERCISE LIBRARY TRX HAMSTRING CURL SERIES TRX HAMSTRING CURL Hips Down TRX HAMSTRING CURL Hips Up PROGRESSION 2 TRX HAMSTRING CURL Hips & Arms Up PROGRESSION 3 10
11 EXERCISE LIBRARY TRX ROW SERIES TRX BACK ROW Feet Offset TRX BACK ROW Deep Angle; Narrow Stance PROGRESSION 2 TRX SINGLE-ARM BACK ROW Feet Offset PROGRESSION 3 TRX SINGLE-ARM BACK ROW Deep Angle; Narrow Stance PROGRESSION 4 11
12 EXERCISE LIBRARY TRX CHEST PRESS SERIES TRX CHEST PRESS Feet Offset TRX CHEST PRESS Wide Stance PROGRESSION 2 TRX CHEST PRESS Leg Extended to the Side PROGRESSION 3 TRX CHEST PRESS Deep Angle; Wide Stance PROGRESSION 4 12
13 EXERCISE LIBRARY TRX DELTOID FLY SERIES TRX T DELTOID FLY Feet Offset TRX T DELTOID FLY Feet Slightly Offset PROGRESSION 2 TRX T DELTOID FLY Wide Stance PROGRESSION 3 TRX T+Y DELTOID FLY Feet Together PROGRESSION 4 13
14 EXERCISE LIBRARY TRX ROLL OUT SERIES TRX STANDING ROLL OUT TRX KNEELING ROLL OUT Face Away from Anchor Point PROGRESSION 2 TRX KNEELING ROLL OUT Face Anchor Point PROGRESSION 3 14 MAKE YOUR BODY YOUR MACHINE
15 EXERCISE LIBRARY TRX PLANK SERIES TRX PLANK On Forearms TRX PLANK On Hands PROGRESSION 2 TRX SIDE PLANK On Forearms PROGRESSION 3 TRX SIDE PLANK On Hand PROGRESSION 4 15
16 EXERCISE LIBRARY TRX CRUNCH SERIES TRX CRUNCH On Forearms TRX CRUNCH On Hands PROGRESSION 2 TRX OBLIQUE CRUNCH On Forearms PROGRESSION 3 TRX ATOMIC OBLIQUE PUSH UP On Hands PROGRESSION 4 16 MAKE YOUR BODY YOUR MACHINE
17 EXERCISE LIBRARY TRX FLEXIBILITY SERIES TRX LOWER BACK STRETCH With Rotation TRX LONG TORSO TWIST STRETCH TRX CHEST AND TORSO STRETCH 17
18 Let Us Know How It Goes Like us on Facebook or visit our blog and we ll serve you a feast of holiday training tips this December. The TRX Facebook page is also the place to let us know how your holiday training is progressing (and to get some moral support). Stay inspired and in the right frame of mind with some training gear (at special holiday prices) in the TRX store. TRXtraining.com/shop TRXtraining.com/connect/blog/ youtube.com/trxtraining Fitness Anywhere LLC, San Francisco, California. All rights reserved. TRX, SUSPENSION TRAINING, MAKE YOUR BODY YOUR MACHINE and SUSPENSION TRAINER are trademarks or registered trademarks of Fitness Anywhere LLC. in the USA and Internationally.
Suspension 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
TRX DREW BREES WORKOUT
DREW BREES WORKOUT TRX DREW BREES WORKOUT My trainer Todd Durkin first introduced me to TRX in 006 as a big part of my rehab from the shoulder injury I suffered the previous season. TRX helped get me back
HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES.
Weekend Warrior Training Plan Program 1 Month 6 (Weeks 21 through 24) Strength Maintenance (SM) TRX Based - Circuit Style YOU HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES. Notes: This workout is based on
HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES.
Weekend Warrior Training Plan Program 1 Month 2 (Weeks 5 through 8) Maximum Strength Phase (MS) TRX Based - Straight Sets YOU HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES. Notes: This workout is based on
The 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
Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
The Golf Swing Speed Challenge (103) - First 3 Weeks
103 The Golf Swing Speed Challenge (103) - First 3 Weeks In the first three weeks of this elite program you're going to be predominantly doing two things 1. Improving your flexibility through a range of
Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
P r e -S e a s o n a n d win t e r wo r k o u t
P r e -S e a s o n a n d win t e r wo r k o u t Welcome to Core s pre-season and in-season workout. Why workout before and during the winter season? Imagine you get off the chairlift, and after your first
Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
BUILD THE BODY OF A SUPERHERO
BUILD THE BODY OF A SUPERHERO FastFit Group Personal Training March 016 Program Design Superhero STRENGTH Workout Superhero CORE Workout Superhero CARDIO Workout Hip-Dominant Drop Set 1 TRX Bent-Knee Hip
Workout 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
WEEK 1 INTERMEDIATE 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
Zanna Van Dijk s Legacy St. Regis Maldives Workout
Zanna Van Dijk s Legacy St. Regis Maldives Workout Warming Up It is essential that prior to any of the workouts you warm up and cool down appropriately. Here is an example warm up routine you could complete
FITNESS TESTING MANUAL
FITNESS TEST GUIDE FITNESS TESTING MANUAL TESTING OVERVIEW WHY TEST? Before you enter the Training Arena (Ludus) to start your journey to fat loss and to become the ultimate Spartan you must determine
Game Shape FAST. total female hockey
total female hockey 2008 1 TABLE OF CONTENTS SECTION PAGE Game Shape FAST Program Outline...4 Daily Workouts...5 Week 1 Day 1...5 Day 2...6 Day 3...7 Week 2 Day 4...8 Day 5...9 Day 6...10 Week 3 Day 7...11
Exercise 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
HOLIDAY TRIMMINGS WORKOUTS
Carlos s FreeMotion Workout Warm up: 5-10 minutes Machine of your choice FreeMotion: (30 60 second break in between each set) Upper Body Chest: Three sets of 10 Standing single arm alternating chest press
Instructions Functional Strength Workouts Do workouts 2 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A,
Cardio and Core. Exercise intensity moderate to high.
Cardio and Core Cardio and Core Introduction This exercise routine is created for men and women to target their cardiorespiratory endurance along with their core muscles. Throughout this workout there
Day 1 Legs Exercise Sets Reps Rest
Workout Guide Day 1 Legs Exercise Sets Reps Rest Cross Trainer 10mins on Level 6 Goblet squats w/ Kettlebell 4 15 45secs Leg Extension 3 20 45secs Step Ups 3 15 45secs Leg Press 3 15 45secs Treadmill
HOLIDAY FITNESS CHALLENGE BROUGHT TO YOU BY
4 WEEK HOLIDAY FITNESS CHALLENGE BROUGHT TO YOU BY FOREWORD Pressed for time this holiday season? Don t skip the gym! I have workouts that will keep you fit year-round. These workouts combine strength-training
CHERRY Creek Baseball. Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING
CHERRY Creek Baseball Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING Most athletic movements Originate from the hips and legs. This is true for most fundamental baseball skills such as running, jumping,
Advanced Bodyweight M.A.S.S. Phase 1. Advanced Phase 1
Advanced Phase 1 The way our body lays down new muscle tissue is quite simple: we introduce a stimulus our body adapts to the given stimulus by creating new, stronger muscle tissue. As long as we can continue
No Weights To Lose Weight Workout
No Weights To Lose Weight Workout This is a high intensity interval training (HIIT) workout. This type of workout is shown to be one of the most effective for burning fat, as well as building endurance
LETS MAKE A START. Warm up - we strongly advise that you warm up before every session. Exercise A Lung with forward reach
LETS MAKE A START We understand that not everyone has the time to be going to the gym four times a week, which is why we have created a fitness plan that can be done in the comfort of your own home at
Sculpt Sexy GLUTES & ABS
Sculpt Sexy GLUTES & ABS 10 Bodyweight Strength & Conditioning Moves for Your Stomach and Glutes by Bree Argetsinger aka The Betty Rocker www.thebettyrocker.com Page 1 Welcome Try this fun little glutes
GET STARTED. Your on-demand personal trainer for home workouts.
GET STARTED Your on-demand personal trainer for home workouts. This ebook is a companion to the trainacular Personal Trainer Alexa skill available on Amazon. With this skill, you can choose from a selection
Day 5. Leg Raises. Throw downs. Side Crunches. Core/Abdominals
Day 5 Tips: Total control of the torso is necessary to get the most benefit out of these exercises. Slow and controlled motion is required on all exercises. You are not looking for speed. On applicable
EXERCISE BALL AND RESISTANCE BAND WORKOUT ROUTINES. ADVANCED #1 DAY 1. CHEST.
DAY 1. CHEST. AND RESISTANCE BAND WORKOUT ROUTINES. ADVANCED #1 CHEST PRESS STANDING SINGLE ARM FLY LYING CABLE PULLOVERS 3 10-12 RESISTANCE BAND + STRONG CORE MUSCLES & STABLE FIRM FEET PLACEMENT 3 10-12
Mathias 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
Townsville Hockey & AI Health Home Program Core Stability and Flexibility
Townsville Hockey & AI Health Home Program Core Stability and Flexibility The following 8 week program aims to improve your core stability, flexibility and fitness, so that you can improve your hockey
Masters Swimming Dryland Training Program. November-December
Masters Swimming Dryland Training Program November-December Staggered Stance High Kneeling Chop with Theraband (1 minute each side) Engage core. Pull Theraband down toward knee that is on the ground keeping
Erika Hurst // Hurst Strength
Erika Hurst // Hurst Strength While there s no wrong way to exercise, not all exercise is equal. If you crave a lean, fit and capable body, intensity will always trump duration. Going longer in your workouts
Biceps 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
MVP 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
Resistance 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,
WEEK 1 DAY 1: THE STARTING OFF CIRCUIT. WARM UP: 10 Minutes with an easy resistance on the cross trainer, bike or jogging.
DAY 1: THE STARTING OFF CIRCUIT WARM UP: 10 Minutes with an easy resistance on the cross trainer, bike or jogging. THE CIRCUIT: Perform each exercise for the time stated- increase your speed and effort
NOVEMBER Post-Season/Active Rest. Weeks 1-2/3-4
NOVEMBER Post-Season/Active Rest Weeks 1-2 REST Weeks 1-2/3-4 Congratulations on completing another competitive season! For these first 2 weeks after your last competitive game (aka post-season), we want
STEP 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
Total Body Turnaround
Total Body Turnaround With the BodyGym Kathy Smith BodyGym Assembly, Strap Use and Increasing Resistance Instruction Always insert the band ends with the bar facing button-side up. To increase resistance,
BACK VIBE PROGRAM STEP 3: INCREASE STRENGTH. Copyright 2012 All Rights Reserved. VibrationExercise.com Page 1
BACK VIBE PROGRAM STEP 3: INCREASE STRENGTH Copyright 2012 All Rights Reserved. VibrationExercise.com Page 1 COPYRIGHT NOTICE This website and its content is copyright of vibrationexercise.com 2012. All
FEAR Training Plan. Intermediate to Advanced. Week 1. Week 2. Week 3. *Core workout detailed at the end of the plan. Monday. Run 1 hour, easy pace
FEAR Training Plan Intermediate to Advanced *Core workout detailed at the end of the plan Week 1 FERMANAGH ENDURANCE ADVENTURE RACE Run 1 hour, easy pace Rowing machine - 5000m Upper body weights - Gym
AUGUST ABS WORKOUTS WORKOUT ONE. Rest as needed. Stay hydrated! AMRAP As Many Rounds As Possible
AUGUST ABS WORKOUTS Rest as needed. Stay hydrated! AMRAP As Many Rounds As Possible WORKOUT ONE AMRAP in 25-30 minutes Equipment needed: Dumbbells/Mat/Step or chair Exercise Time/Reps Squat rotations 20
#TEAMIVANKA TRAINING PLAN
JOHN HENWOOD S #TEAMIVANKA TRAINING PLAN We re training for our half-marathon with Olympic athlete and celebrated coach, John Henwood. Prior to starting our training regimen, John advised each of us to
Dynamic Warm-Up & Cool-Down. Do this complete warm-up and cooldown
Dynamic Warm-Up & Cool-Down. Do this complete warm-up and cooldown before and after every workout. Dynamic Warm-Up ~Prepare & Activate~ 1a Leg swings 1 x 8 each 1b Diagonal arm swings 1 x 8/side 1c Bent-over
21 Core Strengthening Bodyweight Pilates Exercises
21 Core Strengthening Bodyweight Pilates Exercises My name is Sylvia Favela, The Pilates Chick, the Pilates expert on strengthening your Core. For over a decade I ve helped hundreds of people, trainers
3-Day Per Week Training Manual
3-Day Per Week Training Manual Copyright 2013 FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken
2018 NWC 05/06 Soccer Conditioning Packet
2018 NWC 05/06 Soccer Conditioning Packet Welcome to the NWC 05 and 06 Fitness Program One of the key requirements of any good soccer team is conditioning and the key to any conditioning program is our
&START&DATE:&& & NAME:&& & HEIGHT:& & WEIGHT:& & 24 DAY CHALLENGE
&START&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && &&&&END&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && Welcome to the first day of your new fun, fit lifestyle, the first
Staten Island Slim Down Workout week 9 & 10
Perform workout A on Monday, Wednesday and Friday Perform workout B on Tuesday, Thursday and Saturday Alternate Schedule: Perform workout A on Monday and Thursday Perform workout B on Tuesday and Friday
Table of Contents. Page 1
Table of Contents Category Name... 4 1. Barbell Squats... 4 2. Bench Press... 5 3. Bird Dog... 6 4. Box Jump... 7 5. Bulgarian Split Squat... 8 6. Burpee... 8 7. Cross Body Mountain Climbers... 9 8. Dead
www.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
Some Tips to Get Started When starting a strengthening program, keep some guidelines in mind:
Part II: Stretching lets your body perform to its potential By Annette M. Zaharoff, MD In my last article, I discussed the benefits of a stretching program to improve your golf game and prevent injuries.
TRaining: A solid workout plan is an integral part of any fitness journey. THE SCIENCE BEHIND HIIT MAX
HIIT MAX WORKOUTS 1 TRaining: A solid workout plan is an integral part of any fitness journey. By combining this program s HIIT MAX workouts along its accompanying Nutrition Prescription plan, you will
-Do all work sets of each exercise with the same weight. You are not working up to a rep max on any of these exercises.
Salisbury University Baseball Players, The following is your summer strength and conditioning program. It is an 11 week program divided into four phases. The progression consists of 3 weeks of circuit
Power Plate Beat The Muffin Top
Power Plate Beat The Muffin Top 1 This high intensity Acceleration Training workout is designed to build muscle strength, power and tone. The exercises incorporate obliques and rotations to target that
WORLDS 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.
ANTAGONIST PAIRED SETS
ANTAGONIST PAIRED SETS WHAT ARE ANTAGONIST PAIRED SETS? Antagonist: A muscle whose action counteracts that of another specified muscle. The biceps and triceps both control the elbow joint moving the forearm
FEEL GOOD GLOW Low intensity workout
Welcome to the low intensity workout, Feel good glow. 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
Kath s Summer Fitness Exercises
Kath s Summer Fitness Exercises Enjoy your summer with a mixture of different exercises i.e. walking, swimming, cycling etc. The following session can last for 15 30 minutes or longer if you do more repetitions.
Day 4. Throw downs. Vertical Flutter Kicks. Side Crunches. Core/Abdominals
Day 4 Tips: Total control of the torso is necessary to get the most benefit out of these exercises. Slow and controlled motion is required on all exercises. You are not looking for speed. On applicable
WORLDS GREATEST WARM UP. Sets Reps Weight Notes DB ALTERNATING BICEP CURLS WITH TWIST
Jump Start Week # DAY WORLDS GREATEST WARM UP DUMBBELL STIFF LEG DEAD LIFT ***This Week -we are doing circuits. - sets of reps moving from exercise A-B-C-D-E-F and then back round again to A. So A- reps,
Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR.
Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR. Things you MUST know before you begin Posture It is absolutely critical to maintain proper
Antagonist paired sets
What Are Antagonist Paired Sets? Antagonist paired sets Antagonist: A muscle whose action counteracts that of another specified muscle. The biceps and triceps both control the elbow joint moving the forearm
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
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
WORLDS 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
Advanced Core. Sexy Stomach-Sculpting Moves with Variations
Advanced Core Sexy Stomach-Sculpting Moves with Variations Welcome to Advanced Core! This is called advanced core, because we are adding some elements like resistance and balancing using weights. It s
Quick Reference Guide and Log Sheets
Quick Reference Guide and Log Sheets Copyright ZamzowFitness, LLC. 0 ALL RIGHTS RESERVED Workout Schedule Day Day Day Day Day Day Day Week Day Day Day Day 4 Day 5 Day 6 Day 7 5-minute Phase Cardio Bursts
Home Workout with Household Items
Home Workout Home Workout with Household Items Introduction This home routine is created for women and men to workout while they are at home. It incorporates the use of household items to imitate weights
LET S GET STARTED. Beginner s workout. Healthier. Happier. Welcome to the Get Healthy beginner s workout. CARDIO. Step ups
Welcome to the Get Healthy beginner s workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.gethealthynsw.com.au/fitness-videos to get
LIFETIME FITNESS HEALTHY NUTRITION. UNIT 1 - Lesson 6 FLEXIBILITY LEAN BODY COMPOSITION
LIFETIME FITNESS HEALTHY NUTRITION MUSCULAR STRENGTH AEROBIC ENDURANCE UNIT 1 - Lesson 6 FLEXIBILITY LEAN BODY COMPOSITION MUSCULAR ENDURANCE Created by Derek G. Becher B.P.E., B. Ed., AFLCA Resistance
NOW IT S YOUR TURN TO GET IT DONE!
WORKOUT #6 week 6 MEDICAL DISCLAIMER This guide is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your doctor before making any changes
IBIZA. sessions. valeriewaters
IBIZA sessions valeriewaters D i s c l a i m e r The I Want My Bikini Body Express program is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Programs
Daily MOVEMENT PREP CIRCUIT 3 SETS. Double Kettlebell Clean to Squat. 3 rounds minimal rest in between exercises. Exercise Descriptions
Workout 6.4.18 MOVEMENT PREP CIRCUIT 3 SETS Double Kettlebell Bridge Press Double Kettlebell Clean to Squat Mountain Climber with Reach 3 rounds minimal rest in between exercises A1: Double Kettlebell
I M TRYING TO CONCEIVE, CAN I DO THE PROGRAM? I M PREGNANT, CAN I DO THE PROGRAM?
I M TRYING TO CONCEIVE, CAN I DO THE PROGRAM? If you re trying to conceive (how exciting!) we suggest you exercise at a level that is comfortable for you. If you re already a 28er, stick to the level you
Athlete Workout. Rayleen F, Ellery G, Kanditha S, Shreya S, Lia Yair Kozakov Per: 7
Athlete Workout Rayleen F, Ellery G, Kanditha S, Shreya S, Lia Yair Kozakov Per: 7 Dancer Our athlete is a dancer. During training, dancers will often need to balance, and in order to do so, they have
PGYVC Volleyball Circuit Athletic Plan
PGYVC Volleyball Circuit Athletic Plan Workout Plan: This workout plan is to introduce and promote off court training for PGYVC athletes as well as to build confidence for athletes who have not done physical
Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2
Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2 Jog straight to the 20m line. Make sure you keep your upper body straight. Your hip, knee and foot are aligned. Do not let your knee buckle
Bench 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
Daily. Workout MOBILITY WARM UP Exercise Descriptions. (See Below)
MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles
Session Objectives! Why Partner Exercises? Challenges to be aware of: Session 486: 30 Partner Training Ideas That Work. #ideaworld
w w w. i d e a f i t. c o m / w o r l d Session 486: 30 Partner Training Ideas That Work P R E S E N T E D B Y Colin Carriker, Ph.D. Session Objectives! 1) Design several partner training routines for
Taking 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
Table 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
Power Plate Circuit 1
1 Power Plate Circuit 1 This high intensity workout combines Acceleration Training exercise and weight training to help build muscle strength, stamina and power. It incorporates dynamic exercises both
Day 1. Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest. Bench Press. Inclined Dumbbell Press. Leg Curls. Single Leg Step Up (weighted)
1 2 IT S WEEK 8! Week 8 Day 1 Chest & Hamstrings Workout SUMMARY Strength We continue super set strength training for the final week of the challenge. 1 x chest and hamstrings 1 x back and shoulders 1
WEEK 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
CONTENTS. Disclaimer...c. Workout Guidelines... d. 10 Tips to Train Safe... e. Workout Log... f. Intro Beginner Intermediate...
CONTENTS INTRODUCTION Disclaimer...c Workout Guidelines... d 10 Tips to Train Safe.... e Workout Log... f WORKOUT PROGRAM Intro... 1 Beginner... 7 Intermediate... 14 Advanced - 2K3... 22 Expert - 2K4...
Batman 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
About Clayton Beatty & Total Surfing Fitness
x About Clayton Beatty & My name is Clayton Beatty and I specialize in functional fitness training programs for extreme sport athletes. I am a Certified Trainer with a BSc Human Movement Degree from the
Full 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
Stretches & Poses After You Wake Up. Dynamic Stretching Before Workout / Activity. Post Workout Stretches
/? 2 K T Stretches & Poses After You Wake Up Performing these stretches and yoga poses as soon as you wake up is recommended if you want to relieve tension, aches, improve flexibility and mobility, avoid
Fitness Theory Exam Review
- 1 - Fitness Theory Exam Review 1. Identify the risk factors for cardio-vascular disease Controllable Uncontrollable 2. What health improvements could be made by being physically active? 3. What behaviours
Cardio. Types of Cardio
Cardio How much cardio should you do? Are you doing too little or too much? Here are some answers to some of your frequently asked questions. Types of Cardio Intervals Although they are intense and can
Workout guide Summer 2018
All work has been copyrighted. No permission given by myself (Author Tamla Georgia Stevens) for extracting paragraphs or sentences for copying, plagiarism or the use in other books, letters, websites,
Exercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups
Exercise Library Exercise Image Description Air Squats Start in standing position with arms by side or in front of you. Squat down until your thighs are parallel to the ground, then return to standing.
Goal Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Notes. Tempo run. Long run Rest. Strength/rest
IRONFITNESS PERSONAL TRAINER Weeks 1-12 TOUGH GUY & GAL CHALLENGE 12KM Notes Foundation Week 1 Easy run Tempo run Total time 30 mins 25 mins 35-40 mins /rest Foundation Week 2 Easy run Tempo Total time
Fatlossity Weeks 9-12
Weeks 9-12 This is it - the last 4 weeks of the program! There s no stopping or turning back now. It s time to give it your all and finish strong. No matter how hard you thought you were pushing yourself
OVER 60 s WORKOUT Mini workout
This is the mini workout for over 60 s because age is no barrier to starting or continuing an exercise routine. If this is your first time doing one of these workouts, we recommend you check out the introduction
Nothing in this guide is intended to replace common sense, legal, medical, or other professional advice, and it is meant to inform the reader.
TERMS & CONDITIONS USE AT YOUR OWN RISK: Consult a physician before performing any exercises. It is your responsibility to evaluate your own medical and physical condition, and to determine whether to