49 UNITS 83 USERS. Greenfields Outdoor Fitness Greenfields Outdoor Fitness

Size: px
Start display at page:

Download "49 UNITS 83 USERS. Greenfields Outdoor Fitness Greenfields Outdoor Fitness"

Transcription

1 Greenfields Outdoor Fitness

2 PROPOSED EQUIPMENT LIST GR GR GR GR GR GR GR W GR W GR A-W GR E-W (X2) GR GR GR N HP (X2) HP HP HP HP UBX-208 UBX-211 UBX-215 UBX-217 UBX-218 UBX-223 UBX-244 UBX-246 UBX-247 UBX-248 UBX-255 UBX-258 UBX-290 UBX-292 (X5) UBX-293 UBX-298 UBX-303 (X6) UBX-360 (X3) 4-Person Lower Body Combo 4-Person Pendulum 2-Person Air Walker 2-Person Cross Country Ski 2-Person Back & Arm Combo 4-Person Twisting Station Accessible Vertical Press Accessible Lat Pull Accessible Chest Press Accessible Butterfly Leg Extension 4-Person Leg Press Single Elliptical 13-Person Crossfit Rig Accessible Hand Cycle Pylometric Steps Back Extension Butterfly Ab Toner Leg Press Squat Inner Thigh Adductor Sit-Up Bench Tricep Press Chest Press Vertical Press Shoulder Press Arm Curl Hip Twist Stepper Bench Press Leg Extension & Curl Kick Boxing Station Balancing Plate Greenfields offers custom signage for your fitness zone! Review safety guidelines, acknowledge project donors, or share a fitness plan These 49 units may serve up to 83 people at a time. SEE IT IN ACTION! Don t forget the shade! Greenfields Outdoor Fitness Strength training Flexilibity Cardio Balance & agility

3 4-PERSON LOWER BODY COMBO 4-PERSON PENDULUM ABS & DIP STATION AIR WALKER CROSS-COUNTRY SKI BACK & ARMS COMBO GR GR GR GR GR PERSON TWISTING STATION VERTICAL PRESS LAT PULL-DOWN CHEST PRESS BUTTERFLY COMBO BUTTERFLY COMBO ROWER LEG EXTENSION GR GR W GR W GR A-W GR E-W GR E-W GR GR PERSON LEG PRESS SINGLE ELLIPTICAL 13-PERSON CROSS FITNESS RIG ACCESSIBLE HAND CYCLE PLYOMETRIC STEPS (SET OF 3) BACK EXTENSION BUTTERFLY AB TONER GR N HP HP HP HP LEG PRESS SQUAT INNER THIGH ADDUCTOR SIT-UP BENCH TRICEP PRESS UBX-215 UBX-217 UBX-218 UBX-223 ARM CURL HIP TWIST ROWER STEPPER UBX-255 UBX-258 UBX-290 UBX-292 HP UBX-208 UBX-211 CHEST PRESS VERTICAL PRESS SHOULDER PRESS UBX-244 UBX-246 UBX-247 UBX-248 BENCH PRESS LEG EXTENSION & CURL KICKBOXING UNIT BALANCING PLATE UBX-298 UBX-303 UBX-360 UBX-293 Greenfields Outdoor Fitness

4 BODY WEIGHT RESISTANCE AND WHEELCHAIR ACCESSIBLE UNITS PROPOSED EQUIPMENT LIST BODY WEIGHT RESISTANCE AND WHEELCHAIR ACCESSIBLE UNITS (2x) (2x) (6x) (3x) GR GR GR GR GR GR GR W GR W GR A-W GR E-W GR GR GR N HP HP HP HP HP UBX-303 UBX Person Lower Body Combo 4-Person Pendulum 2-Person Air Walker 2-Person Cross Country Ski 2-Person Back & Arm Combo 4-Person Twisting Station Accessible Vertical Press Accessible Lat Pull Accessible Chest Press Accessible Butterfly Leg Extension 4-Person Leg Press Single Elliptical 13-Person Crossfit Rig Accessible Hand Cycle Pylometric Steps Back Extension Kick Boxing Station Balancing Plate These 29 units may serve up to 63 people at a time. Please be advised that the use of DG (Decomposed Granite) increases the normal wear & tear of all footrests and other platforms used by the users.

5 GREENFIELDS RESISTANCE UNITS PROPOSED EQUIPMENT LIST GREENFIELDS RESISTANCE UNITS (5x) UBX-208 UBX-211 UBX-215 UBX-217 UBX-218 UBX-223 UBX-244 UBX-246 UBX-247 UBX-248 UBX-255 UBX-258 UBX-290 UBX-292 UBX-293 UBX-298 Butterfly Ab Toner Leg Press Squat Inner Thigh Adductor Sit-Up Bench Tricep Press Chest Press Vertical Press Shoulder Press Arm Curl Hip Twist Stepper Bench Press Leg Extension & Curl These 20 units may serve up to 20 people at a time. Please be advised that the use of DG (Decomposed Granite) increases the normal wear & tear of all footrests and other platforms used by the users.

6 13-PERSON CROSS FITNESS RIG

7 13-PERSON CROSS FITNESS RIG 1 This unit offers the following exercises: 1. Sit-Ups (2 stations) 2. Pull-Ups (2 stations) 3. Assisted Pull-Ups 4. Dips (2 stations) 5. Knee Raises Push-Ups 7. Leg Raises 8. Parallel Pull-Ups 9. Assisted Squats 10. Stretching 11. Ball target (2 stations) 12. Horizontal Ladder

ULTIMATE OUTDOOR FITNESS EXPERIENCE PACKAGE

ULTIMATE OUTDOOR FITNESS EXPERIENCE PACKAGE 2017-18 ULTIMATE OUTDOOR FITNESS EXPERIENCE PACKAGE 2017-18 ULTIMATE OUTDOOR FITNESS EXPERIENCE Low-impact strengthening, stretching, and cardio in the great outdoors The Ultimate Outdoor Fitness Experience

More information

Jen French U.S. Paralympic Medalist

Jen French U.S. Paralympic Medalist COMMIT TO INCLUSION Jen French U.S. Paralympic Medalist signatureaccessible.com 888.315.9037 inclusive design by packages Because of the unique challenges faced by those with mobility impairments, staying

More information

2019 SCHOOL SAMPLE PACKAGE 3

2019 SCHOOL SAMPLE PACKAGE 3 2019 SCHOOL SAMPLE PACKAGE 3 2019 SCHOOL SAMPLE PACKAGE 3 UNITS PACKAGE SPECS SHP2009-5-14 SHP2009-7-24 UBX-208 UBX-211 UBX-215 UBX-217 UBX-244 UBX-246 UBX-247 UBX-248 UBX-255 UBX-258 UBX-290 UBX-292 (x2)

More information

WE CREATE POSSIBILITIES

WE CREATE POSSIBILITIES WE CREATE POSSIBILITIES isotonic machines E 1.01 lat pull down 1140 610 2260 100 E 1.01-1 lat pull down (weightstack-150kg) 1140 610 2260 150 E 1.02 low row 1650 1015 1900 100 E 1.02-1 low row (weightstack-150kg)

More information

VOLUME 13 Product Catalogue. Keeping Communities Fit. Proudly Manufactured in North America

VOLUME 13 Product Catalogue. Keeping Communities Fit. Proudly Manufactured in North America VOLUME 13 Product Catalogue Keeping Communities Fit Proudly Manufactured in North America www.parisoutdoorfitness.com Fun and Affordable Fitness For All Our revolutionary outdoor equipment is perfect for:

More information

THE DEFINITIVE GUIDE

THE DEFINITIVE GUIDE THE DEFINITIVE GUIDE Gym Equipment Guide Names and Pictures So you decided to start training. Plan to visit the gym or buy equipment for the house. This guide will help you understand what are called exercise

More information

ShapesInShape, Inc. Call Us : (818)

ShapesInShape, Inc. Call Us : (818) www.shapesinshape.com Call Us : (818) 974-9036 We offer a full spectrum of lightweight, wellness and fitness machines of different shapes and specialty functions that allow users get InShape with an element

More information

WE CREATE POSSIBILITIES

WE CREATE POSSIBILITIES WE CREATE POSSIBILITIES isotonic machines E 1.01 lat pull down 1140 610 2260 100 E 1.01-1 lat pull down (weightstack-150kg) 1140 610 2260 150 E 1.02 low row 1650 1015 1900 100 E 1.02-1 low row (weightstack-150kg)

More information

Create Lifestyle. When you install Urbanix outdoor fitness equipment, you can rest assured it has the reputation and

Create Lifestyle. When you install Urbanix outdoor fitness equipment, you can rest assured it has the reputation and Create Lifestyle When you install Urbanix outdoor fitness equipment, you can rest assured it has the reputation and experience of the Urbanix brand built right in. Tens of thousands of our life enhancing

More information

Bench Press (free weights) Pullover (dumbbell) Prone-grip pull-up (tower/assisted platform

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

More information

Week of: July 27 th August 2 nd

Week of: July 27 th August 2 nd Week of: July 27 th August 2 nd Light Circuit (Each circuit to be done 3 times for 30 sec each exercise) Agility Protocol 1 Single Leg Squats Push up on PB w/ weight vest s Front Twist Throws s Push up

More information

RETURN TO SPORT PROTOCOL CO.RE

RETURN TO SPORT PROTOCOL CO.RE RETURN TO SPORT PROTOCOL CO.RE WHO CAN USE THIS PROGRAM This protocol is designed as a return to sport program following anterior cruciate ligament reconstruction but applies equally well to rehabilitation

More information

Breakdown for the ICE Series

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:

More information

MEGA. Explore THE WORLD OF OUTDOOR FITNESS

MEGA. Explore THE WORLD OF OUTDOOR FITNESS F Explore THE WORLD OF OUTDOOR FITNESS F Welcome to our Outdoor Gym Mega Fitness International offers next generation of Outdoor gyms perfect for community needs. We create safe and eco-friendly outdoor

More information

Day 1 Upper Body Workout

Day 1 Upper Body Workout WEEK 15 Day 1 Upper Body Workout Level of difficulty Light Medium Hard Super 40 50 mins Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest Bench Press Incline Dumbbell Press Incline Flys Lat Pull Down

More information

The Hydraulic RealGym

The Hydraulic RealGym The Hydraulic RealGym Polysafe Luxury seats Durable seating system which provides soft and ergonomic support to the user, just like in a gym. Superior Build Quality Complete hot galvanisation, unique stainless

More information

SET 1 SET 2 SET 3 SET 4 SET5. Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps

SET 1 SET 2 SET 3 SET 4 SET5. Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps OPTIMIZE - WEEK 7 DAY 1 LOWER BODY SET 4 SET5 Leg Extensions 20 15 10 8 8 Squat Jumps 20 20 20 20 20 Calf Raises (seated) 20 20 20 20 20 Calf Raise (standing) 20 20 20 20 20 Lying Ham Curls 20 20 20 20

More information

Sri Vigneshwara Engineerings

Sri Vigneshwara Engineerings +91-8071804235 Sri Vigneshwara Engineerings https://www.indiamart.com/srivigneshwaraengineerings/ We are into manufacturing and supplying comprehensive range of Single & Multi Station Gym Equipment, Home

More information

Here is a six weeks weight program to get you started: Monday Week 1 Week2. Wednesday Week 1 Week2

Here is a six weeks weight program to get you started: Monday Week 1 Week2. Wednesday Week 1 Week2 Here is a six weeks weight program to get you started: Bench Press (4 lifts Max) ½ Squat (4 lifts Max) Incline Press (4 lifts Max) Power Clean (4 lifts Max) Dead Lift (4 lifts Max) MAX LBS 55 % of Max

More information

1. Abs Triangle of Control Muscle: Upper abdominals Resistance: Body weight Body Connection: Legs

1. 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 information

Walking/Running Stretch Routine

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

More information

Resistance Band Exercises

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,

More information

FITNESS LEGACY ZONE. Striving for a fitter nation

FITNESS LEGACY ZONE. Striving for a fitter nation FITNESS LEGACY ZONE Striving for a fitter nation 3 CHOOSE A COLOUR COMBO Fitness Legacy Zones can be chosen in a variety of exciting colour combos: FITNESS LEGACY ZONE STRIVING FOR A FITTER NATION Regular

More information

By Kevin Hensel Fit-4-Life, Inc. Cherry Hill, NJ Call/Text

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

More information

EXERCISE INSTRUCTIONS

EXERCISE 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 information

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)

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

More information

Summary of exercises included on last page

Summary of exercises included on last page Summary of exercises included on last page Anterior Delts Shoulders Anterior Deltoids (Front Delts) Help to raise upper arm forward Arnold Press optional, compound, free Anterior Deltoids, Triceps, Trapezius,

More information

POWERFIT PERSONALIZED TRAINING PROGRAM

POWERFIT PERSONALIZED TRAINING PROGRAM POWERFIT PERSONALIZED TRAINING PROGRAM TYSON M DEC 16 - week cycle 8 WEEK TRAINING PLAN ABOUT YOU Your current health and fitness goals are to: Speed up metabolic rate MAINTAIN MAXIMUM MUSCLE MASS Compete

More information

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.

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.

More information

WEEK 1 DAY 1: THE STARTING OFF CIRCUIT. WARM UP: 10 Minutes with an easy resistance on the cross trainer, bike or jogging.

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

More information

EXERCISE GUIDE. Copyright 2017 Ellison Lifestyle Group, Inc. All rights reserved

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

More information

NE W Park District Activity Center

NE W Park District Activity Center 2018-2022 : NEW PLACES TO PLAY NE W Park District Activity Center Look inside for details about our Activity Center plan including: 2018-2022: New Places to Play Details Site Map/Plan Floor Plans/Plan

More information

START HEALTH GET FIT IN LESS 2 WEEK GYM WORKOUT FOR BOTH MEN OR WOMEN

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

More information

Power Plate Circuit 1

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

More information

Beginner to Advanced Loop Band Exercises

Beginner to Advanced Loop Band Exercises Beginner to Advanced Loop Band Exercises CONTENTS Important Information 3 Product Maintenance 4 Exercise Safety 5 Body Area s 6 Band Exercise Images 7 Biceps Bicep Curls 8 Shoulders Shoulder Raises 9 Legs

More information

Outdoor Fitness Australia's vision is to provide communities with access to fitness equipment that meets the needs of varying ages and abilities.

Outdoor Fitness Australia's vision is to provide communities with access to fitness equipment that meets the needs of varying ages and abilities. Outdoor Fitness Australia's vision is to provide communities with access to fitness equipment that meets the needs of varying ages and abilities. Our extensive range of equipment on offer assists with

More information

PRODUCT DISCLOSURE RELEASE OF LIABILITY

PRODUCT DISCLOSURE RELEASE OF LIABILITY TRAINING GUIDES PRODUCT DISCLOSURE RELEASE OF LIABILITY NOT FOR RESALE All digital products, ebooks, PDF downloads, resource material, videos, and online content are subject to copyright protection. Each

More information

TORUS HOME GYM EXERCISE GUIDE

TORUS 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 information

Functional Strength Exercise Guide

Functional 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 information

12 WEEK BEGINNER ROUTINE

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

More information

Table of Contents. Back 3. Chest 7. Arms 10. Abs 16. Legs 19. Shoulders

Table of Contents. Back 3. Chest 7. Arms 10. Abs 16. Legs 19. Shoulders Table of Contents Exercises Page Back 3 Chest 7 Arms 10 Abs 16 Legs 19 Shoulders 23 www.baseballchartsonline.com 2 BACK EXERCISES Exercise Muscles worked Image Back Exercise #1: Alternating One Arm Back

More information

Notes for Summer Workout:

Notes for Summer Workout: Notes for Summer Workout: Every lift should be performed with perfect technique. Not doing so will lead to poor performance and injuries. The maximum rest time between each set should be minutes. You MUST

More information

Power Plate Beat The Muffin Top

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

More information

&START&DATE:&& & NAME:&& & HEIGHT:& & WEIGHT:& & 24 DAY CHALLENGE

&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

More information

Racewalking Training Manual for Junior Athletes. Circuit training

Racewalking Training Manual for Junior Athletes. Circuit training Circuit training ü To augment the training program, weights and circuit training should be implemented on a regular basis. ü The building of Core Strength in racewalking is absolutely critical as Racewalking

More information

Phase I Monday and Friday

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

More information

Scoring: Score is the total reps completed in both portions of the workout.

Scoring: Score is the total reps completed in both portions of the workout. WoDs v2.0 WoD 1 - Oh My Quads! Scoring: Score is the total reps completed in both portions of the workout. 6 time cap (clock keeps going) Youth (7-9) Youth (10-12) Teen (13-15) Teen (16-18) 48 dumbbell

More information

Day 1 Upper Body Workout

Day 1 Upper Body Workout WEEK 6 Day 1 Upper Body Workout Level of difficulty Light Medium Hard Super 45 55 mins Exercise Set 1 Rest Set 2 Rest Set 3 Rest Set 4 Rest Set 5 Rest Assisted Chin Ups 1 Arm Row (per arm) Shoulder Press

More information

Calisthenic Guidelines

Calisthenic Guidelines 8 Calisthenics In this chapter you will learn about: Proper form and guidelines for performing calisthenics. Designing a calisthenic exercise program. Abdominal exercise techniques. Calisthenics require

More information

There are 4 different workouts which should all be completed within a week but the layout of them is your choice.

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

More information

NORCAL MASTERS 2019 WORKOUTS AND STANDARDS

NORCAL MASTERS 2019 WORKOUTS AND STANDARDS NORCAL MASTERS 2019 WORKOUTS AND Uncommon Movements (Borrowed from CrossFit ): Any movement deemed uncommon, out of the ordinary or used to amend, shorten or change the accepted movement standard or range

More information

Workout Routine - Swiss Ball - Full Body Printed on Jun

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

More information

Exercise Library. Exercise Image Description. Air Squats. Assisted Dips. Assisted Pull- Ups

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.

More information

HOLIDAY FITNESS CHALLENGE BROUGHT TO YOU BY

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

More information

AT HOME PROGRAM TRAINING PLAN

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

More information

Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis.

Supplements 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 information

Plyometric box Stability ball Kettlebells Mat

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

More information

Workout Of The Week. Whole body exercise Duration ~20-25 minutes Frequency at most every other day

Workout Of The Week. Whole body exercise Duration ~20-25 minutes Frequency at most every other day Workout Of The Week Warm up for a good 5 minutes with a cardio exercise whether it s running, jumping jacks, treadmill, body calisthenics etc. Each exercise repetition should proceed till temporary muscle

More information

USING FREE WEIGHT EQUIPMENT

USING FREE WEIGHT EQUIPMENT USING FREE WEIGHT EQUIPMENT Free weights are different in design and slightly different in function compared to machines. Free weights allow a nonrestrictive effect on your joint movement. Using machines

More information

Lower Body Plyometric Exercises

Lower Body Plyometric Exercises Lower Body Plyometric Exercises These animated lower body plyometric exercises can be used to develop power in any sport that involves sprinting, jumping, quick changes of direction and kicking etc. They

More information

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. 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 information

NOVICE DIVISION: WOD #1- LARGE AND IN CHARGE

NOVICE DIVISION: WOD #1- LARGE AND IN CHARGE NOVICE DIVISION: WOD #1- LARGE AND IN CHARGE FAT BAR Fran FAT BAR Deadlifts/ High knee raises 21-15-9 21-15-9 Thrusters (45/35) Deadlifts (95/65) 31-25-18 31-25-18 Jumping chest to bar pull ups Hanging

More information

14 DAY INTRODUCTORY ROUTINE FOR BEGINNERS

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

More information

Creative Recreational Systems, Inc XCCENTFITNESS.COM ACTIVE MOTION

Creative Recreational Systems, Inc XCCENTFITNESS.COM ACTIVE MOTION XCCENT.COM Xccent Fitness was formed in 2010 with a simple mission to design and manufacture outdoor fitness equipment with aesthetic features that engage and benefit those who are not as active as those

More information

XCCENTFITNESS.COM ACTIVE MOTION

XCCENTFITNESS.COM ACTIVE MOTION XCCENT.COM MOTION Our Active Outdoor Fitness Philosophy STORY At Xccent Fitness, our foundational concept is making fitness equipment with genuine fitness benefits that are available for all people to

More information

Entire Contents Of A Commercial Grade Gym & Studio - Including Full Line Of Matrix Strength & Cardio Equipment - Over 90 Lots

Entire Contents Of A Commercial Grade Gym & Studio - Including Full Line Of Matrix Strength & Cardio Equipment - Over 90 Lots Ramco UK Limited Entire Contents Of A Commercial Grade Gym & Studio - Including Full Line Of Matrix Strength & Cardio Equipment - Over 90 Lots Church Road South Skegness Lincolnshire PE25 3RS United Kingdom

More information

freshairfitness.co.uk

freshairfitness.co.uk freshairfitness.co.uk Pioneers of outdoor gyms Fresh Air Fitness are the pioneers of outdoor gyms in the UK, first introduced in 2007. We boast the largest product range in the UK. Every product has to

More information

MONDAY C MONDAY H E S T- B A C K - A B S START TIME: EXERCISE REPS WEIGHT REST (min.) NOTES/ADJUSTMENTS

MONDAY 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 information

CW High School. Phy Ed I can display and encourage fellow students to use proper safety techniques on all upper and lower body equipment.

CW High School. Phy Ed I can display and encourage fellow students to use proper safety techniques on all upper and lower body equipment. 1. Introduction to the Wellness Center (12 Days) (16.67%) 1.1 I can display and encourage fellow students to use proper safety techniques on all upper and lower body equipment. 4 Pro cient I can display

More information

SINCE 1978 MADE IN THE USA PRO 7000 SERIES SUPPLEMENTARY MACHINES MEDICAL SERIES. engineered for success

SINCE 1978 MADE IN THE USA PRO 7000 SERIES SUPPLEMENTARY MACHINES MEDICAL SERIES. engineered for success SINCE 1978 MADE IN THE USA 1 TM PRO 7000 SERIES SUPPLEMENTARY MACHINES MEDICAL SERIES ENGINEERED FOR SPORTS PERFORMANCE MAGNUM S PRO 7000 SERIES Thirty years of industry experience, innovation, and customer

More information

Batman Workout by CrazyFitKids.com

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

More information

NEW! . Gym. Professional Sportpoint. Gym Combi. Fitpoint. Street workout. Outdoor Fitness By Denfit. Ranges available:

NEW! . Gym. Professional Sportpoint. Gym Combi. Fitpoint. Street workout. Outdoor Fitness By Denfit. Ranges available: NEW! Outdoor Fitness By Denfit HAGS have recently partnered with Denfit to bring our customers even more choice on quality outdoor gym equipment. Ranges available:. Gym. Professional Sportpoint. Gym Combi.

More information

Shine Fitness Equipment

Shine Fitness Equipment +91-8048603604 Shine Fitness Equipment https://www.indiamart.com/shinefitness/ We are a distinguished manufacturer and supplier of efficient and durable Health Club Fitness Equipments. These are widely

More information

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 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.

More information

OVER 60 s WORKOUT Mini workout

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

More information

A resource for educators

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

More information

Total Body Turnaround

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,

More information

Always time your first attempt so you have a base for improvement upon!

Always time your first attempt so you have a base for improvement upon! Brunswick Field Hockey Off Season Maintenance Plan for 1 or 2 season athletes If you participate in winter/spring sports you will not need to follow this workout, but will need to record your workouts

More information

BOSU BALL INSTRUCTION MANUAL. warranty

BOSU BALL INSTRUCTION MANUAL. warranty TROJAN MY SPACE MY TIME BOSU BALL INSTRUCTION MANUAL CAUTION READ ALL PRECAUTIONS AND INSTRUCTIONS IN THIS MANUAL BEFORE USING THIS EQUIPMENT KEEP THIS MANUAL FOR FUTURE REFERENCE 12035 CALL 0861 876526

More information

Exercises Guide. Standing Exercises. Dead Lift. Exercise Muscles Targeted

Exercises Guide. Standing Exercises. Dead Lift.  Exercise Muscles Targeted s Guide. Standing s Dead Lift Dead Lift Hamstrings, glutes Instructions Stand on the footplates and hold the bar horizontally in both hands at shoulder distance apart with palms facing inwards at hip level.

More information

Fluid Resistance Strength and Cardio Exercise Equipment GET TWICE THE RESULTS IN HALF THE TIME! Rehab ~ Sports Performance ~ Fitness ~ Active Aging AeroStrength Hydraulic Exercise Equipment saves time

More information

Health Smart Virginia - Sample Lesson Plan

Health Smart Virginia - Sample Lesson Plan Health Smart Virginia - Sample Lesson Plan Grade 5th Unit [_Muscles ] SOLs: [5.2 A and B] 5.2 A: Identify components of major body systems, to include cardiorespiratory, vascular, muscular and skeletal.

More information

EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD

EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD My exercise goals Name What is my target heart rate? What is the maximum heart rate I should not exceed? What is my target rating of perceived exertion?

More information

Franklin Towne Basketball Off-Season Workouts

Franklin Towne Basketball Off-Season Workouts Franklin Towne Basketball Off-Season Workouts You are highly encouraged to stay in shape through the off-season by working-out in the gym and on the court. This is a guide to help anyone who is unclear

More information

Hip Flexor Stretch. Glute Stretch. Hamstring stretch

Hip 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 information

Engineering Excellence

Engineering Excellence Award Winning Designs Industry s Most Prestigious Quality Certifications Industry s Lowest Cost of Ownership World Class Experience Engineering Excellence LS Strength Series is PRIDE of LEXCO! LS series

More information

THE WHY AND HOW OF A HOME GYM FOR PEOPLE OVER 50

THE WHY AND HOW OF A HOME GYM FOR PEOPLE OVER 50 THE WHY AND HOW OF A HOME GYM FOR PEOPLE OVER 50 W W W. G E T T I N G A B E T T E R B O D Y. C O M Table of Contents Why a Home Gym Part 1 Chest Part 2 Triceps Part 3 Back and Trapezoids Part 4 Biceps

More information

APPENDIX B: Bonus Workout Section

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

More information

Exercise Library. Upper body

Exercise Library. Upper body Exercise Library Upper body Push-ups: Push-ups can be performed using the same rail as pull-ups. Grasp the rail wider than shoulders, keep your body in a straight line from head to toe and lower your chest

More information

Power Plate Healthy Bones

Power Plate Healthy Bones 1 Power Plate Healthy Bones It is generally understood that movement and resistance training favourably influences the bone remodelling process. If bone is subject to disuse through lack of exercise for

More information

Cybex Weight Machine Manual

Cybex Weight Machine Manual Cybex Weight Machine Manual Note: Machine adjustments are indicated by a yellow knob or lever. Feel free to ask our staff for guidance. Lower Body Leg Press - Adjust the back rest to a comfortable position.

More information

KNOCKED-UP FITNESS 4 BONUS PRENATAL WORKOUT PRINTOUTS

KNOCKED-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 information

EXERCISE BALL AND RESISTANCE BAND WORKOUT ROUTINES. ADVANCED #1 DAY 1. CHEST.

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

More information

Chest. Flat Bench Press with Dumbbells

Chest. Flat Bench Press with Dumbbells Chest Flat Bench Press with Dumbbells This is a great substitute for the bench press as it hits the entire chest area. This is a pretty simple exercise to perform. To start, simply pick up a pair of dumbbells

More information

Home Workout with Household Items

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

More information

Knee Conditioning Program

Knee Conditioning Program Knee Conditioning Program Purpose of Program After an injury or surgery, an exercise conditioning program will help you return to daily activities and enjoy a more active, healthy lifestyle. Following

More information

EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD

EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD My exercise goals Name What is my target heart rate? What is the maximum heart rate I should not exceed? What is my target rating of perceived exertion?

More information

2 Equipment: Bosu Body Part(s): Legs. 5 Equipment: Bosu Body Part(s): Legs Level: Intermediate. Ski Circuit

2 Equipment: Bosu Body Part(s): Legs. 5 Equipment: Bosu Body Part(s): Legs Level: Intermediate. Ski Circuit Page 1 1 2 Warm up Bosu single leg balance 1) Warm yourself up progressively This workout is an all round strength and conditioning circuit to get you ready for the ski season. It combines balance, strength

More information

freshairfitness.co.uk

freshairfitness.co.uk freshairfitness.co.uk Pioneers of outdoor gyms Fresh Air Fitness are the pioneers of outdoor gyms in the UK, first introduced in 2007. We boast the largest product range in the UK. Every product has to

More information

The Outdoor Gym Specialists

The Outdoor Gym Specialists www.fresh-airfitness.co.uk The Outdoor Gym Specialists To find out more call 01483 608860 Why choose Fresh-Air Fitness? World Class Quality and Standards Whether it s a large installation for one customer

More information