WEEK 1 DAY 1: THE STARTING OFF CIRCUIT. WARM UP: 10 Minutes with an easy resistance on the cross trainer, bike or jogging.
|
|
|
- Andra Harrington
- 6 years ago
- Views:
Transcription
1 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 level through each cycle but be sure to maintain good form with a contracted core. Remember Form over speed! Repeat this circuit 4 times resting for 2 minutes in between each cycle. Start off at a moderate pace and increase your speed and intensity with each repeat. TOTAL CIRCUIT TIME: 26 MINUTES 1. JUMPING JACKS: 1 MINUTE 2. BUTT KICKS: 30 SECONDS 3. BODY WEIGHT SQUATS: 30 SECONDS 4. HIGH KNEES: 30 SECONDS
2 5. MOUNTAIN CLIMBERS: 1 MINUTE 6. BICYCLE CRUNCHES: 30 SECONDS 7. PUSH UPS: 30 SECONDS 8. FLUTTER KICKS: 30 SECONDS THE COOL DOWN: Hold each stretching position for seconds SIDE LUNGE: LEFT AND RIGHT QUADRICEP STRETCH
3 DAY 2: POWER 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. Repeat this circuit 4 times resting for 3 minutes in between each cycle. Make sure you maintain correct form throughout each cycle of the circuit- remember form is more important than speed. Start off at a moderate pace and increase your speed and intensity with each repeat. TOTAL CIRCUIT TIME: 26 MINUTES 1. MOUNTAIN CLIMBERS: 45 SECONDS 2. POWER JACK: 45 SECONDS 3. LUNGE JUMP: 45 SECONDS 4. HIGH KNEES: 1 MINUTE
4 5. BUTT KICKS: 1 MINUTE 6. VERTICAL JUMP: 45 SECONDS THE COOL DOWN: Drink plenty of water and stay hydrated. Concentrate on tensing and contracting your core even when stretching. Hold each stretching position for seconds HIP OPENERS SIDE LUNGE: LEFT AND RIGHT QUADRICEP STRETCH
5 DAY 3: THE ARM ATTACK CIRCUIT Today s Circuit will focus on working the arms and targeting the biceps, triceps, shoulders and chest. WARM UP: 10 Minutes with an easy resistance on the cross trainer, bike or jogging. THE CIRCUIT: Perform each exercise for the time stated. Repeat this circuit 4 times resting for 2 minutes in between each cycle. TOTAL CIRCUIT TIME: 26 MINUTES 1. JUMPING JACKS: 1 MINUTE 2. PUSH UPS: 45 SECONDS 3. BURPEES: 30 SECONDS 4. TRICEP DIPS: 1 MINUTE
6 5. SHOULDER PRESS PUSH UP: 45 SECONDS 6. POWER JACK: 30 SECONDS Total Circuit Time: 26 Minutes 7. DIAMOND PUSH UP: 30 SECONDS THE COOL DOWN: Hold each stretching position for seconds SIDE LUNGE: LEFT AND RIGHT QUADRICEP STRETCH
7 DAY 4: REST DAY Today is a day to recover you muscles. Perform the following stretches first thing in the morning and before you go to bed. Hold each stretch for at least 30 seconds. SIDE LUNGE QUADRICEPS STRETCH HIP OPENERS CALF STRETCH
8 DAY 5: THE AB ATTACK CIRCUIT Today s Circuit focuses on strengthening the core and targeting the abdominal muscles. WARM UP: Jumping jacks: 1 Minute Butt Kicks: 1 Minute High Knees: 1 minute THE CIRCUIT: Perform each exercise for the time stated. Repeat this circuit 3 times resting for 3 minutes in between each cycle. TOTAL CIRCUIT TIME: 24 MINUTES 1. REGULAR CRUNCHES: 1 MINUTE 2. LEG RAISES: 30 SECONDS 3. MOUNTAIN CLIMBERS: 1 MINUTE 4. PLANK: 30 SECONDS
9 5. SIDE CRUNCHES: 30 SECONDS EACH SIDE 6. BURPEES: 30 SECONDS 7. RUSSIAN TWISTS: 30 SECONDS 8. TOE REACH SIT UP: 30 SECONDS THE COOL DOWN: Hold each stretching position for seconds SIDE LUNGE: LEFT AND RIGHT QUADRICEP STRETCH
10 DAY 6: LEG DAY CIRCUIT Today s circuit will focus on working your Calves, Glutes, hamstrings and Quads. WARM UP: 10 Minutes with an easy resistance on the cross trainer, bike or jogging. THE CIRCUIT: Perform each exercise for the time stated. Repeat this circuit 4 times resting for 3 minutes in between each cycle. TOTAL CIRCUIT TIME: 29 MINUTES 1. JUMPING JACKS: 1 MINUTE 2. BUTT KICKS: 30 SECONDS 3. BODY WEIGHT SQUATS: 30 SECONDS 4. LUNGE JUMPS: 45 SECONDS
11 5. HIGH KNEES: 30 SECONDS 6. BASKETBALL JUMPS: 45 SECONDS Total Circuit Time: 26 Minutes 7. CALF RAISES: 30 SECONDS 8. VERTICAL JUMPS: 30 SECONDS THE COOL DOWN: Hold each stretching position for seconds SIDE LUNGE: LEFT AND RIGHT QUADRICEP STRETCH
12 DAY 7: REST DAY Today is a day to recover you muscles. Perform the following stretches first thing in the morning and before you go to bed. Hold each stretch for at least 30 seconds. SIDE LUNGE QUADRICEPS STRETCH HIP OPENERS CALF STRETCH
START HEALTH GET FIT IN LESS 2 WEEK GYM WORKOUT FOR BOTH MEN OR WOMEN
Stephen s Health and Fitness START HEALTH GET FIT IN LESS 2 WEEK GYM WORKOUT FOR BOTH MEN OR WOMEN 1 mins sprint on the treadmill 30 sec walk 1 min - 30 sec sprint 30 sec walk 1 min sprint Before Everyday
light cardio and dynamic stretching to properly prepare for training and prevent injury! Rest Back + Biceps + Shoulders Back + Biceps + Shoulders
COACH ASHLEY S WORKOUTS Equipment needed this month: Dumbbells Flat bench Resistance band(s) Optional if you have access: Cable machine machines (treadmill, stair climber, bike, etc.) DAYS 1-30 Remember:
w e e k s 1-4 The 8-Week Shape and Tone Program
w e e k s 1-4 The 8-Week Shape and Tone Program The 8-Week Shape and Tone Program Welcome to the 8-Week Shaping and Toning Program. If you just completed Four Weeks of Fat Blasting, congrats --- you are
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
WEEK 1 DAY 1 WORKOUT WARM UP
No Weight Workout WEEK 1 DAY 1 WORKOUT 2 ROUNDS 30 SEC. EACH JUMPING JACKS ARM CIRCLES (F WARD/BKWARD) LARGE & SMALL TRUNK ROTATION RIGHT/LEFT 5 X PUSH-UP 10 X SIT UP 15 SQUAT REST 30 SECONDS 2 ROUNDS
Workout Minute jog for warm up
In preparation to camp you should be wrestling at least three times a week. Aside your wrestling workouts here is about 20 great workouts that can help you get in shape for camp. Workout 1 Workout 2 Workout
&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
Welcome to the 21 Day Challenge!
Welcome to the 21 Day Challenge! WORKOUT PLAN: DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 UPPER LOWER CARDIO DAY REST DAY UPPER DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 UPPER LOWER CARDIO DAY REST
There 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
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
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
HIGHTRAINER E-MANUAL. Massage, exercise and stretch: Anytime, Anywhere. Includes over 100 different exercises
HIGHTRAINER E-MANUAL Massage, exercise and stretch: Anytime, Anywhere Includes over 100 different exercises Contents 1. Locking system...3 2. Massage...4 3. Excercises 3.1. Chest...21 3.2. Legs...27 3.3.
Ontario Soccer strongly recommends that you consult with your physician before starting this or any other Fitness Program to determine if it is right
1 Ontario Soccer strongly recommends that you consult with your physician before starting this or any other Fitness Program to determine if it is right for you. You should be in good physical condition
SMITH TRACK & FIELD EXERCISES. Mobility Jog Short 800 (100m Each) Forward Jog Backwards Jog Weave Skip Arms Across Side Shuffle R,L Arm Circles F,B
SMITH TRACK & FIELD EXERCISES Mobility Jog Short 800 (100m Each) Forward Jog Backwards Jog Weave Skip Arms Across Side Shuffle R,L Arm Circles F,B Long 1200m (50m ea. Walk 50m btwn) Forward Jog Backward
"The System" 12 Week Workouts Calendar
"The System" 12 Week Workouts Calendar Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Phase 1 Week 1 Evaluation TEST Lower Body Upper Body Core Ground Cardio Chest Week 2 Lower Body Upper Body Core on Bar Back
Love Yourself Lean. Self-love approach to loving your body and your life
Love Yourself Lean Self-love approach to loving your body and your life Love Yourself Lean 5-Day Slim Down Workout Plan How To Use The Workout STEP 1 Schedule your workouts in advance. Before your busy
By Kevin Hensel Fit-4-Life, Inc. Cherry Hill, NJ Call/Text
By Kevin Hensel Fit-4-Life, Inc. Cherry Hill, NJ 08003 Call/Text 856-438-0323 Email: Kevin@fitlifeinc.com Hey gang, I have something very cool for you today I wanted to HOOK you up with something that
AT HOME PROGRAM TRAINING PLAN
AT HOME TRAINING PLAN DAY 1 Alternating Lunges 3 20 90 Sec Air Squats 5 30 90 Sec Wall Sit Squat 2 Max Time DAY 2 Skipping 3 100 90 Sec Plank super set with. 3 20 Sec Commandos 3 20 90 Sec. Alternative
(770) City of Spring Hill 1 st 4 weeks Workout Program
(770)605-9786 City of Spring Hill 1 st 4 weeks Workout Program Monday: It s not where you begin that matters but where you finish that makes all the difference. *If you wear a fitness tracker move 10,000
8 WEEK BIKINI ABS WORKOUT PLAN
8 WEEK BIKINI ABS WORKOUT PLAN TABLE OF CONTENTS WEEK ONE..PAGES 2-3 WEEK TWO.....PAGES 4-5 WEEK THREE.....PAGES 6-7 WEEK FOUR.......PAGES 8-10 WEEK FIVE...PAGES 11-12 WEEK SIX.....PAGES 13-14 WEEK SEVEN...PAGES
4 x 20 of any exercise means: FOUR sets of TWENTY repetitions of the exercise
WORKOUT 2018 All Rights Reserved Created Exclusively for Bombshell Fitness by Shannon Dey SPECIAL INSTRUCTIONS When is noted, do not rest between exercises but rest 20-30 seconds after the is completed.
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
4 x 20 of any exercise means: FOUR sets of TWENTY repetitions of the exercise. 1 minute high knees. 2 minute jump rope. 1 minute high knees
WORKOUT 2018 All Rights Reserved Created Exclusively for Bombshell Fitness by Shannon Dey SPECIAL INSTRUCTIONS When is noted, do not rest between exercises but rest 20-30 seconds after the is completed.
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
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
By: Anoushka Samant, Pooja Kotha, Chloe Lim, Ritu Atreyas, Eesha Bandaru, Ashley Liu, and Suhani Morchi
By: Anoushka Samant, Pooja Kotha, Chloe Lim, Ritu Atreyas, Eesha Bandaru, Ashley Liu, and Suhani Morchi Athlete: Swimmer Fitness Goal: increasing upper body muscular strength and endurance // overall cardio
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
14 DAY INTRODUCTORY ROUTINE FOR BEGINNERS
14 DAY INTRODUCTORY ROUTINE FOR BEGINNERS http://www.liveforgym.com 1 SECTION PAGE Legal Notice 3 Disclaimer 4 About The Program 5 14 Day Overview 6 Week 1 7 Week 2 12 Warmup Stretches 17 2 LEGAL NOTICE
OAKLEIGH CHARGERS U16 Summer Training Program 2016/17. Oakleigh Charger s U16 Summer Program 1
OAKLEIGH CHARGERS U16 Summer Training Program 2016/17 Oakleigh Charger s U16 Summer Program 1 OAKLEIGH CHARGERS U16 SUMMER S&C 2016/17 Always warm up before running sessions: 10min easy jog Dynamic movements
Suggested Off-Season Strength and Conditioning Workouts
Suggested Off-Season Strength and Conditioning Workouts I. Standards/Goals A. Cardio: Able to run a mile in 6 minutes or less Able to do 4 full field (end line to end line) sprints in 2 min or under Jump
DOWNLOAD 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
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
ALPHA MUSCLE ALAIN GONZALEZ
ALPHA MUSCLE ALAIN GONZALEZ LEGAL DISCLAIMER Warning: All the information presented in 21- Day Belly Fat Burn is for educational and resource purposes only. It is not a substitute for or in addition to
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
How to use the training schedule by level: If you are a beginning/any level climber - Follow the program as written
The following is a guide for the American Lung Association Fight For Air Climb participants who need assistance in their training. Stair climbing is an intense, strenuous sport and such a sport should
Getting started... Perform each strength move for 30 seconds slow and controlled. Rest for 30 seconds between moves.
spiderman plank single leg bridge lower back and hips Keep body in WORKOUT #1 Lift hips and butt toward ceiling. Repeat with other leg. Pull knee to elbow. glute blasters quads & glues Keep knee in line
VersaBALL 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,
Preparing 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
Don t have time to go to RIMAC??? Do you only have minutes to work-out? No worries! The following circuit training guide will
Don t have time to go to RIMAC??? Do you only have 10-15 minutes to work-out? No worries! The following circuit training guide will incorporate both cardio and strength exercises! If you are short on time,
Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other:
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Chest, Triceps, Shoulders, and Lower Body Routine Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders
Under 15s. Off-Season Programme Phase 1: General Conditioning Development
Under 15s Off-Season Programme 2015 Phase 1: General Conditioning Development Programme Design This programme will cover the next 4 weeks, taking you up to preseason. Aerobic and Anaerobic sessions will
8-Week Body Transformation (Week 1 & 2) #JSohActive
8-Week Body Transformation (Week 1 & 2) #JSohActive WARM UP (5 10 Mins) 5-Minute Morning Stretches to Power Your Day (Video Link: https://youtu.be/epabz6dgapw) MONDAY, WEDNESDAY, FRIDAY (High Intensity)
1. 10-Minute Dumbbell Workout
94 The Diet Detox 10 Workouts by the Fhitting Room Note: All the recommended weights are a suggestion. Depending on your fitness level and experience with these movements, you may need to adjust your weight.
Five 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,
See 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
Plyometric box Stability ball Kettlebells Mat
COACH ASHLEY S WORKOUTS DAYS 1-30 Equipment needed this month: Dumbbells Barbell Weight plates Flat bench Resistance bands Plyometric box Stability ball Kettlebells Mat Optional if you have access: Cable
Fitness Circuit Project. By Shalini Asokkumar, Aarushi Buddhavarapu, Elaine Feng, Aditi Poddar, Amelia Purse and Erin Su
Fitness Circuit Project By Shalini Asokkumar, Aarushi Buddhavarapu, Elaine Feng, Aditi Poddar, Amelia Purse and Erin Su Goal Summary Athlete Type: Track and Field Hurdler Goals: 1) Skill and Performance:
4 x 20 of any exercise means: FOUR sets of TWENTY repetitions of the exercise
WORKOUT 2018 All Rights Reserved Created Exclusively for Bombshell Fitness by Shannon Dey SPECIAL INSTRUCTIONS When is noted, do not rest between exercises but rest 20-30 seconds after the is completed.
indoor FITNESS TRAIL indoor JOIN THE MOVEMENT! EMPOWERME2B.ORG
instructions Indoor physical activity is a challenge for many schools. Winter weather tends to trap students and staff inside the buildings for months at a time. Lack of space and lack of time also contribute
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
The 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
Stretches Hold each stretch for approximately seconds on each side.
Stretches Hold each stretch for approximately 15-20 seconds on each side. Lying Spinal Twist: Lying on your back, bring both knees into your chest, and gently lower to one side. Quad Stretch: Start off
Workout A. CHANDLER HIGH SOFTBALL: #BeGreat #TeamWorkHard #WhyNotChandler January 1-9, Winter Break Workouts
CHANDLER HIGH SOFTBALL: #BeGreat #TeamWorkHard #WhyNotChandler January 1-9, 2017- Winter Break Workouts Each workout should strive to be around 40-minutes, with a combination of cardio and strength training.
ALPHA MUSCLE ALAIN GONZALEZ
ALPHA MUSCLE ALAIN GONZALEZ COPYRIGHT NOTICE Published By: Muscle Monsters LLC Copyright 2018 All material in this guide is, unless otherwise stated, the property of Alain Gonzalez. Copyright and other
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
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
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
Below is the standard dynamic stretch series
Page 1 of 5 Dynamic Flexibility and Mobility Below is the standard dynamic flexibility series we use at JMU. Your workout should have a prescribed warmup, but if it doesn't a three minute total body warm-up,
WORKOUT SCHEDULE. Copyright 2013 Scott A. Johnson
WORKOUT SCHEDULE Choose a workout track (beginner, intermediate or advanced) based on your overall fitness test results, current state of health and fitness goals. Beginners perform all 10 exercises for
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
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
Exercise Log GROUP A. Ball and Dumbbell Pullovers. Dumbbell Burpese with Upright Rows
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Back, Shoulders, and Core Routine Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps
BOOTCAMP KETTLEBELL WORKOUTS 21 Timed Circuits
BOOTCAMP KETTLEBELL WORKOUTS timed circuits By Georgette Pann & Tammy Greear BOOTCAMP KETTLEBELL WORKOUTS 21 Suggested Warm -up and Cool Down for each workout Warm-ups: 1 minute each Arm Circles Jump Squats
Cross Country Dry land training. Exercises and Stretches
Cross Country Dry land training Exercises and Stretches Warm-Up: 1. Run two laps around the gym: run normally then run backwards 2. Line up at side of the room: gallop straight across one way, back facing
Breakdown for the ICE Series
Breakdown for the ICE Series Boot Camp Circuit 45 m 427 cal Warm- up 6 m Workout 35 m Stretch 4 m Muscle Meltdown Biceps 15 m 116 cal Blizzard Blast 12 m 129 cal Icy Core 1 11 m 61 cal Basic Premixes:
PREPARATION PACKET KAIZEN INTENSIVE CAMPS
PREPARATION PACKET KAIZEN INTENSIVE CAMPS KIC - CHECKLIST Your Prior Planning will benefit you. Begin training and packing early.! MEDICAL RELEASE This is part of the registration form online, if you have
A resource for educators
A resource for educators Crown Copyright 2014 ISBN 978 0 85538 905 5 FCMS112/FC-S(DIS)/21C/4K/MAR14 WARM UP ACTIVITIES Arm Swinging / Leg Swinging Body Twisting / Twist Ups Tree Shuttle Runs Star Jumps
60 DAY KETO. challenge workouts WORKOUTS WEEK 5-8
60 DAY KETO challenge workouts WORKOUTS WEEK 5-8 You should ve already completed weeks 1-4 and hopefully you saw some good progress week to week. Now it s time for phase 2. Here are your workouts for weeks
Training Program. Booty Lifting & Leg Tightening. WEEK 1: Day 1 Resistance Session. WEEK 1: Day 2 Resistance Session + Cardio
Training Program Booty Lifting & Leg Tightening Warm up: be sure to warm up thoroughly prior to starting. Do 2 rounds of; 20 x squats, 20 x knee ups, 20 x star jumps, 20 x supermans or 5-min cardio. Training
Dynamic 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
EXERCISE GUIDE. Copyright 2017 Ellison Lifestyle Group, Inc. All rights reserved
EXERCISE GUIDE Copyright 2017 Ellison Lifestyle Group, Inc. All rights reserved LIGHTWEIGHT DURABLE COLLAPSABLE PORTABLE 100+ EXERCISES APPROVED AS CARRY-ON LUGGAGE DISASSEMBLES IN MINUTES The Body Bench
Example Exercises. Connect. Phone:
Example Exercises Connect Phone: 540.413.0000 Email: Website: Facebook: Twitter: GripSling@gmail.com www.gripsling.com www.facebook.com/gripsling @GripSling Instructional workout videos available at www.gripsling.com.
Copyright 2014 TheSuperhumanLife.com
Copyright 2014 TheSuperhumanLife.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 as medical advice. The information
Warm 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
4 x 15, 12, 10, 8 means ONE set of 15 followed by ONE set of 12 and so on. Do NOT perform 4 sets of all four repetitions FOUR times.
WORKOUT 2018 All Rights Reserved Created Exclusively for Bombshell Fitness by Shannon Dey SPECIAL INSTRUCTIONS When is noted, do not rest between exercises but rest 20-30 seconds after the is completed.
Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: GLUTES!!!
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: LOWER BODY (GLUTE) ROUTINE #2 Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps
IBOLC 8 WEEK GENERIC PREPARATION PROGRAM
IBOLC 8 WEEK GENERIC PREPARATION PROGRAM The below program is designed to prep incoming Lieutenants for the rigors of IBOLC and prepare their bodies to handle the workload asked of them. The program is
Beginner And Intermediate Workouts. (Updated for Weeks 4-7)
Beginner And Intermediate Workouts (Updated for Weeks 4-7) Workouts (All you Need is a set of Dumbbells) Level: Beginner Cardio: Suggested Cardio would be to go for a walk or some form of low impact cardiovascular
GOLF EXERCISE PROGRAMME
GOLF EXERCISE PROGRAMME WEEK 1 PHASE 1 SESSION 1 Golf Subjective Assessment form to be completed. Initial Assessment as per the Golf Gapscreen. Exercise Programe - Core stability exercises, TVA and Multifidus
30 Minute Beginner s HIIT Workout
30 Minute Beginner s HIIT Workout Contents Disclaimer... 3 Introduction... 4 Exercise 1 Burpees... 5 Main Muscle Groups Worked... 5 Exercise Steps... 5 Exercise 2 Chin Ups... 6 Main Muscle Groups Worked...
SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Project Me Intermediate Workout Program For additional core work, add 100 Sit Ups and 100 slow crunches every morning and every night. SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Week 1 25
Strength Training Sessions for Runners: Plyometrics
Strength Training Sessions for Runners: Plyometrics Plyometrics, or Jump Training focuses on increasing power and explosive movement. Plyometric exercises involve jumping movements and expending large
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,
8 Week Program: Experienced
8 Week Program: Experienced Introduction The Program This program has been developed by an Exercise Physiologist to provide individuals at all fitness levels with a comprehensive exercise program that
Core 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
#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
2010 Wellness Initiative Get Fit At Work 0
UNIVERSITY OF LETHBRIDGE STRETCH AND STRENGTHEN PROGRAM 2010 Wellness Initiative Get Fit At Work 0 Get Fit At Work 2010 The purpose of this program is to provide stretching and strengthening exercises
EXERCISE SETS REPS WEIGHT REST. Warm Up with: Push Ups 1 set reps Body Weight none. ...lbs 90 sec Bent Over Barbell Row. 12 reps.
SECTION TITLE SECTION TITLE DAY xx TOTAL BODY DURATION: 40-45 MIN. Warm Up with: Push Ups 1 set 10-20 reps none Flat Bench Press 3 sets Bent Over Barbell Row Seated Military Press Standing Barbell Shrugs
Phase I Monday and Friday
Phase I Monday and Friday 1. Start with a warm-up: 3 minutes running or biking, 2 minutes skipping rope Complete exercises: Chopping down with tubing or DB(3 sets of 6 reps each side) Chopping up with
12 WEEK BEGINNER ROUTINE
12 WEEK BEGINNER ROUTINE 1 TABLE OF CONTENTS SECTION PAGE Legal Notice 3 Disclaimer 4 About The Program 5 12 Week Overview 6 Week 1 1 Week 2 14 Week 3 17 Week 4 20 Week 5 24 Week 6 27 Week 7 31 Week 8
2. MOVE: Up your heart rate with a quick and easy MOVE! Read the directions for the card aloud and demonstrate the movement if necessary.
sanfordfit.org Instructions Shuffle cards and draw one orange Warm Up card, one red MOVE card, and one blue Cool Down card. Each card s activitiy will take 1 to 2 minutes; the entire fitboost will take
APPENDIX 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
6 WEEK CHALLENGE AT HOME WORKOUT PLAN SUGGESTED EQUIPMENT: RESISTANCE BAND TABLE OF CONTENTS LEGS CHEST/SHLDR/TRICEP BACK/BICEPS ABS
6 WEEK CHALLENGE AT HOME WORKOUT PLAN SUGGESTED EQUIPMENT: RESISTANCE BAND PROPER PLANNING PREVENTS POOR PERFORMANCE THIS IS DESIGNED TO BE FOR MAKING UP WORKOUTS/TRAVELING/ OR FILLING YOUR IN BETWEEN
VOLLEYBALL ATHLETES STRENGHTH/CONDITIONING WORK OUT
VOLLEYBALL ATHLETES STRENGHTH/CONDITIONING WORK OUT Listed below is a simple workout schedule that anyone can do anywhere, at home, at a school gym, or a public gym. As you become familiar to each workout
Copyright Ashley Kalym 2013 COMPLETE CALISTHENICS
Copyright Ashley Kalym 2013! COMPLETE CALISTHENICS! PART I - INTRODUCTION 1. - INTRODUCTION 2. - WHAT IS CALISTHENICS? 3. - ADVANTAGES OF CALISTHENICS 4. - DISADVANTAGES OF CALISTHENICS 5. - UNIQUE ASPECTS
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
Warm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds.
Use this tool to record your results for each test, which you take three times throughout the challenge. At the end of the challenge you can see how you have improved. Fitness Test Push Ups in 60 seconds
Complete 2-4 sets of repetitions for lower body exercises. We will be focusing on building muscular endurance.
Ready, Set - GOAL! BEGINNER-INTERMEDIATE MARATHON/TRIATHLON PROGRAM RESOURCES www.usatriathlon.org www.beginnertriathlete.com www.trinewbies.com Training Plans for Multisport Athletes by Gale Bernhardt
Walking/Running Stretch Routine
Walking/Running Stretch Routine Quadriceps Stretch With left hand grasp your right ankle, gently pull heel toward buttocks until stretch is felt. Repeat on opposite side. Walking/Running Stretch Routine
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