2 Equipment: Bosu Body Part(s): Legs. 5 Equipment: Bosu Body Part(s): Legs Level: Intermediate. Ski Circuit
|
|
|
- Aron Pope
- 5 years ago
- Views:
Transcription
1 Page 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 and core work. Warm up and then with some single leg balance work on the BOSU then complete the cicuit. Circuit is BOSU squats, kb split stance rows, BOSU mountain climbers, swissball leg curls, db stability shoulder press, BOSU side plank, BOSU lunges, db lat pullovers, med ball Russian twists, BOSU side step overs, bench dips and toe touches Equipment: Kettle Bells Circuit Bosu black side squat Kettlebell Split Stance Row 1) A series of exercises performed with no rest in between. 1) Stand on an upside down Bosu. 2) Bend your knees, keep the weight in your heels and push your hips back. Keep your chest up and back flat. 3) Push through your feet and return to an upright position. 1) Stand with a split stance about a stride width apart. Holding a kettlebell in the opposite hand to the front leg. 2) Push you hips back lowering your chest towards the floor, keeping your knees bent. Lower your arm towards the floor keeping ot straight. 3) Keep your chest up and back flat. Hold your body just short of 180 Page 1
2 Page Equipment: Swiss Ball Equipment: Dumbbells Body Part(s): Shoulders Bosu Mountain climbers Swiss Ball Leg Curl Dumbbell Single Arm Stability Shoulder Press 1) Hold the underside of the Bosu with straight arms and chest over your hands. Keep your hips and shoulders in alignment. 2) Bring one knee towards your chest keeping the rest of your body still. 3) Straighten the leg back and return to start position. Then repeat on 1) Lie on your back, feet up on top of swiss ball. 2) Lift your hips off the floor supporting your weight on your shoulder blades. 3) Draw the ball into your bottom by bending your knees and keeping hips up. 1) Hold the dumbbell in one hand at shoulder height. Lift the leg on the same side. 2) Keeping hips and shoulders level, press the dummbell overhead. 3) Return to start position Equipment: Bench, Dumbbells Bosu Side Plank Bosu Lunge Dumbbell Lat Pullover 1) Lie on your side with your feet on the Bosu, elbow below your shoulder and your hips down. 2) Lift your hips up so you are supporting your weight between your feet and arm. Hold here. 1) Stand behind the Bosu. 2) Step onto the Bosu, bending the back knee into a lunge position. 3) Push off the front foot to return to start position. 4) Alternate legs. 1) Lie on a bench, both arms extended above your chest, holding a dumbbell. 2) Lower the dumbbell behind your head, until arms are level with head, keeping your arms straight. 3) Return to start position. Keep your core tight. Page 2
3 Page Equipment: Med Ball 14 Equipment: Bench, Bodyweight Body Part(s): Arms Level: Beginner Med Ball Russian Twists Bosu side step over Bench Dips 1) Started seated on the floor with your knees bent. Lean your body back to a 45 degree angle. 2) Holding a medicine ball at chest level, twist your torso to one side lowering the ball towards the floor. 3) Twist your torso to the other side. Keep alternating sides. 1) Start in a squat position with one foot on the ground and one on the Bosu. 2) Jump up from the squat position moving laterally over the Bosu landing with the opposite foot on the Bosu. 3) Lower into a squat postion having swapped sides. 1) Place your palms on the bench, shoulder width apart with your body off the bench, arms and legs straight. 2) Lower your body down towards the floor, bending at the elbows until you reach a 90 degree bend. 3) Push up through your palms and return to the start position Equipment: Bodyweight Toe Touches Circuit Bosu black side squat 1) Lie on your back and raise your legs in the air so your feet are over your hips. 2) Extend your arms straight up and then lifting your head, shoulders and chest off the floor try and touch your toes. 3) Lower back down and then repeat. 1) A series of exercises performed with no rest in between. 1) Stand on an upside down Bosu. 2) Bend your knees, keep the weight in your heels and push your hips back. Keep your chest up and back flat. 3) Push through your feet and return to an upright position. Page 3
4 Page Equipment: Kettle Bells 20 Equipment: Swiss Ball Kettlebell Split Stance Row Bosu Mountain climbers Swiss Ball Leg Curl 1) Stand with a split stance about a stride width apart. Holding a kettlebell in the opposite hand to the front leg. 2) Push you hips back lowering your chest towards the floor, keeping your knees bent. Lower your arm towards the floor keeping ot straight. 3) Keep your chest up and back flat. Hold your body just short of 180 1) Hold the underside of the Bosu with straight arms and chest over your hands. Keep your hips and shoulders in alignment. 2) Bring one knee towards your chest keeping the rest of your body still. 3) Straighten the leg back and return to start position. Then repeat on 1) Lie on your back, feet up on top of swiss ball. 2) Lift your hips off the floor supporting your weight on your shoulder blades. 3) Draw the ball into your bottom by bending your knees and keeping hips up Equipment: Dumbbells Body Part(s): Shoulders 23 Dumbbell Single Arm Stability Shoulder Press Bosu Side Plank Bosu Lunge 1) Hold the dumbbell in one hand at shoulder height. Lift the leg on the same side. 2) Keeping hips and shoulders level, press the dummbell overhead. 3) Return to start position. 1) Lie on your side with your feet on the Bosu, elbow below your shoulder and your hips down. 2) Lift your hips up so you are supporting your weight between your feet and arm. Hold here. 1) Stand behind the Bosu. 2) Step onto the Bosu, bending the back knee into a lunge position. 3) Push off the front foot to return to start position. 4) Alternate legs. Page 4
5 Page Equipment: Bench, Dumbbells 26 Equipment: Med Ball Dumbbell Lat Pullover Med Ball Russian Twists Bosu side step over 1) Lie on a bench, both arms extended above your chest, holding a dumbbell. 2) Lower the dumbbell behind your head, until arms are level with head, keeping your arms straight. 3) Return to start position. Keep your core tight. 1) Started seated on the floor with your knees bent. Lean your body back to a 45 degree angle. 2) Holding a medicine ball at chest level, twist your torso to one side lowering the ball towards the floor. 3) Twist your torso to the other side. Keep alternating sides. 1) Start in a squat position with one foot on the ground and one on the Bosu. 2) Jump up from the squat position moving laterally over the Bosu landing with the opposite foot on the Bosu. 3) Lower into a squat postion having swapped sides Equipment: Bench, Bodyweight Body Part(s): Arms Level: Beginner 29 Equipment: Bodyweight Bench Dips Toe Touches Circuit 1) Place your palms on the bench, shoulder width apart with your body off the bench, arms and legs straight. 2) Lower your body down towards the floor, bending at the elbows until you reach a 90 degree bend. 3) Push up through your palms and return to the start position. 1) Lie on your back and raise your legs in the air so your feet are over your hips. 2) Extend your arms straight up and then lifting your head, shoulders and chest off the floor try and touch your toes. 3) Lower back down and then repeat. 1) A series of exercises performed with no rest in between. Page 5
6 Page Equipment: Kettle Bells Bosu black side squat Kettlebell Split Stance Row Bosu Mountain climbers 1) Stand on an upside down Bosu. 2) Bend your knees, keep the weight in your heels and push your hips back. Keep your chest up and back flat. 3) Push through your feet and return to an upright position. 1) Stand with a split stance about a stride width apart. Holding a kettlebell in the opposite hand to the front leg. 2) Push you hips back lowering your chest towards the floor, keeping your knees bent. Lower your arm towards the floor keeping ot straight. 3) Keep your chest up and back flat. Hold your body just short of 180 1) Hold the underside of the Bosu with straight arms and chest over your hands. Keep your hips and shoulders in alignment. 2) Bring one knee towards your chest keeping the rest of your body still. 3) Straighten the leg back and return to start position. Then repeat on Equipment: Swiss Ball 35 Equipment: Dumbbells Body Part(s): Shoulders Swiss Ball Leg Curl Dumbbell Single Arm Stability Shoulder Press Bosu Side Plank 1) Lie on your back, feet up on top of swiss ball. 2) Lift your hips off the floor supporting your weight on your shoulder blades. 3) Draw the ball into your bottom by bending your knees and keeping hips up. 1) Hold the dumbbell in one hand at shoulder height. Lift the leg on the same side. 2) Keeping hips and shoulders level, press the dummbell overhead. 3) Return to start position. 1) Lie on your side with your feet on the Bosu, elbow below your shoulder and your hips down. 2) Lift your hips up so you are supporting your weight between your feet and arm. Hold here. Page 6
7 Page Equipment: Bench, Dumbbells Equipment: Med Ball Bosu Lunge Dumbbell Lat Pullover Med Ball Russian Twists 1) Stand behind the Bosu. 2) Step onto the Bosu, bending the back knee into a lunge position. 3) Push off the front foot to return to start position. 4) Alternate legs. 1) Lie on a bench, both arms extended above your chest, holding a dumbbell. 2) Lower the dumbbell behind your head, until arms are level with head, keeping your arms straight. 3) Return to start position. Keep your core tight. 1) Started seated on the floor with your knees bent. Lean your body back to a 45 degree angle. 2) Holding a medicine ball at chest level, twist your torso to one side lowering the ball towards the floor. 3) Twist your torso to the other side. Keep alternating sides Equipment: Bench, Bodyweight Body Part(s): Arms Level: Beginner Equipment: Bodyweight Bosu side step over Bench Dips Toe Touches 1) Start in a squat position with one foot on the ground and one on the Bosu. 2) Jump up from the squat position moving laterally over the Bosu landing with the opposite foot on the Bosu. 3) Lower into a squat postion having swapped sides. 1) Place your palms on the bench, shoulder width apart with your body off the bench, arms and legs straight. 2) Lower your body down towards the floor, bending at the elbows until you reach a 90 degree bend. 3) Push up through your palms and return to the start position. 1) Lie on your back and raise your legs in the air so your feet are over your hips. 2) Extend your arms straight up and then lifting your head, shoulders and chest off the floor try and touch your toes. 3) Lower back down and then repeat. Page 7
5 Equipment: Bodyweight Body Part(s): Back Level: Intermediate
Page 1 1 2 Warm up Circuit 1) Warm yourself up progressively 1) A series of exercises performed with no rest in between. This workout is made up of mini circuits giving you a great full body workout and
Round 4: Lower Body Exercises: BOSU Jump Over Squats: Begin with one foot on the BOSU ball and one on the ground. Perform a squat until legs are at 90
Boxing GOLD Round 2: Upper Body Exercises Medicine Ball Crossover Push Up: Begin in a push up position with one hand on the medicine ball. Perform a push up, keeping one hand on the medicine ball. Roll
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
TOP 30 Exercise Tutorials
TOP 30 Exercise Tutorials BACK EXERCISES Seated Cable Lat Pull-downs (underhand/narrow grip with handles) 1. Hook 2 handles to the highest setting of a cable/pulley machine, about 1 foot between the handles.
Resistance Training Package
GENERAL INSTRUCTIONS: Always complete a warm up and a cool down before and after resistance training. Select a weight (dumbbell or band) that you are able to complete 8 to 10 repetitions of the exercise
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.
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
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,
Reverse Lunge & Step Up Reverse Lunge & T-Bend Seated Curl Seated Curl and Tate Press Shoulder Press Shoulder Press &
1 Table of Contents Ab Wheel... 4 Alternate Dumbbell Press... 5 Bent Barbell Row... 6 Bent Dumbbell Row... 7 Bent Lateral Raise... 8 Bowler Squat... 9 Bulgarian Split Squat... 10 Bulgarian Split Squat
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
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
Strength Challenge Week #2
Strength Challenge Week # Day / PULL & BALANCE WORLDS GREATEST WARM UP SUMO SQUAT KNEE LIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate weight-
Operation Overhaul: January Challenge
Name: Operation Overhaul: January Challenge STRENGTH TRAINING You will focus on challenging all muscle groups and increasing muscle mass, for upper or lower body strength. You may use weights or bands
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
WOW Workout on Weights Repeat this entire sequence twice. Squat with front deltoid raise with bands Incline Pushups: 12 repetitions
WOW Workout on Weights Repeat this entire sequence twice. Squat with front deltoid raise with bands: 12 repetitions 1. Stand on the center of your band. 2. Feet are just wider than hip width apart, toes
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,
JUMP START 2.0 WEEK #1
JUMP START.0 WEEK # DAY WORLDS GREATEST WARM UP SQUAT REACH This Week -We are doing circuits. - sets of moving from exercise A-B-C-D-E-F and then back round again to A. So A-, B-, C-, D-, E-, F, then back
PHFit Workout Glossary MEMBERS ONLY
PHFit Workout Glossary MEMBERS ONLY 21s Bicep Curls: using dumbbells or barbell, start with weight at thighs like a regular bicep curl start position. Do 7 curls ½ way up. Then take the weight to shoulder
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
GLUTE EXERCISES: Low Impact on the knees. Ball Bridge Thrusts
GLUTE EXERCISES: Low Impact on the knees Ball Bridge Thrusts 1. Begin in the seated position on a stability ball. Walk your feet out in front of you until you are able to rest your head and shoulders on
21-Day Belly Blast Challenge!
21-Day Belly Blast Challenge! "BONUS" Workouts! Copyright 2013 by LifeFuel Fitness and BrightLion Fitness LLC DISCLAIMER: This e-book is for information purposes only. The information presented is in no
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
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,
knees and hips, catch the bar over the head by extending the elbows, locking the shoulders, palms facing up, and head slightly forward.
Hang Clean Start with feet parallel and shoulder width apart. Grip the bar just outside the knees, wrist curled into the body, set the back by sticking the chest and the buttocks out, shoulders over the
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
TRINITY FREE BIKINI BODY GUIDE HOME WORKOUT PROGRAMME
TRINITY FREE BIKINI BODY GUIDE HOME WORKOUT PROGRAMME 1 ATTENTION Train Eat Gain Ltd. accept no liability for any injury, loss or damage resulting from the diet or physical exercise recommendations given
BUILD MUSCLE Now it s your turn.
E T A E R C R O, S T U O K R O W 0 0 1, S 1 E S R I E C V R E X E T RY O 0 0 7, 2 N A H T E R O M M O R F N. P W P O A R S U T U YO O K R O W E M I T Y N A E H ON T J E L C S U M D L I U B Y ERR Jerry
CHOOSE YOUR MOVEMENTS
CHOOSE YOUR MOVEMENTS In each phase of the OPT model stability, strength, and power you can build a workout easily by mixing and matching movements from each of the following categories: upper- and lowerbody
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
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
Shoulders (kettlebell)
Arnold Press Arnold Press Stand upright holding one kettleball. Start position: Position kettleball to ear level with an overhand grip (palms facing back). Press hand up and out laterally above head keeping
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
For DIY dumbbells, use two 2 litre plastic milk bottles with handles filled with water or with some exercises a couple tins of food will do.
Do these exercises every non paddling day but give yourself one recovery day per week. Do all 10 exercises to 100% of your capacity (as many or as long as possible). For DIY dumbbells, use two 2 litre
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
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
Squat. Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position
Squat Stand with legs hip width apart Sit butt down as if sitting in a chair Keep abs tight and eyes up Push off heels to return to standing position 2 Prisoner Squat Place hands behind head Chin up, squeeze
WORLDS GREATEST WARM UP
BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP DUMBBELL FRONT BENCH 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
JOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions
JOINT MOBILITY WARM UP Tai Chi Twist Lateral Flexion Alternating Arm Circles Ankle Rolls 10 Reps (5 Each Side) 20 Reps (10 Each Side) 10 Reps Each Arm (Both Directions) 10 Reps Each Side Perform 1 round
Power. Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners.
Power Power Introduction This power routine is created for men and women athletes or advanced trainers, and should not be completed by beginners. Power and plyometrics routines focus on explosive movements
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
WORLDS GREATEST WARM UP
DAY #9 DAY LEGS/SHOULDERS WORLDS GREATEST WARM UP 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
Exercise Log. Name of Workout: Lower body, Shoulders, Back, and Core Routine
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Lower body, Shoulders, Back, and Core Routine Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs
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
RESISTANCE STRENGTH TRAINING EXERCISE
RESISTANCE STRENGTH TRAINING EXERCISE Alternating Dumbbell Chest Press Lie supine on a flat bench with dumbbells in each hand with a pronated grip. Extend your arms, holding the dumbbells in line with
WORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes
BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP BW INTERMEDIATE CHAIR SQUAT This is a three-part stretch. Begin Perform sets of 8- of each exercise using No/Light weight. Focus on good form using
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
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
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
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
KILLER #1. Workout Summary REALITY FITNESS THE WORKOUTS KILLER #1 1. Don t forget to warm up and cool down! Take a 1 minute break in between each set.
KILLER #1 Workout Summary Don t forget to warm up and cool down! Take a 1 minute break in between each set. SERIES ONE Complete 2 sets of series one and then 2 sets of series two. EXERCISE 1 - Squats 2
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. 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.
THE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS
THE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS This is the complete list of all the exercises of the V-Taper Solution workout program with full photographs and descriptions. Follow the instructions
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
4-Week Holiday Head Start Exercise Descriptions
Glossary Alternating Jackknife Sit-Up Start lying on flat on your back with arms overhead. Initiate the sit- up at your core and try to reach opposite hand to opposite foot. Return to lying flat between
KILLER #8. Workout Summary REALITY FITNESS THE WORKOUTS KILLER #8 1. Don t forget to warm up and cool down! Take a 1 minute break in between each set.
KILLER #8 Workout Summary Don t forget to warm up and cool down! Take a 1 minute break in between each set. SERIES ONE Complete 3 sets of series one and then 3 sets of series two. EXERCISE 1 - Alternating
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
AT2 Conditioning Exercise Descriptions
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 as medical advice. The information
15 Minute Desk Workout
15 Minute Desk Workout Wall Squats Lean your back against a sturdy wall, with your feet planted 1-2 feet in front of you. Bend the knees to squat down and straighten them to push back up. Keep the abs
Older Adult Advanced
Older Adult Advanced Older Adult - Advanced Introduction This exercise routine is created for men and women above the age of 55, who have experience in exercise and are relatively fit. The workout includes
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
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.
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,
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,
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
Quads (medicine ball)
Saggital Front Reach Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso
Strength Challenge Week #4
Strength Challenge Week # DAY / PULL & BALANCE WORLDS GREATEST WARM UP DUMBBELL UNILATERAL DEADLIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate
TRINITY FREE BIKINI BODY GUIDE GYM WORKOUT PROGRAMME
TRINITY FREE BIKINI BODY GUIDE GYM WORKOUT PROGRAMME 1 ATTENTION Train Eat Gain Ltd. accept no liability for any injury, loss or damage resulting from the diet or physical exercise recommendations given
MSE Exercise 1: Box Push Up. Repeat: start with 10 build up to 30 and move to ¾ Push Up
MSE Exercise 1: Box Push Up Repeat: start with 10 build up to 30 and move to ¾ Push Up Kneel on all fours with the hands a little wider than shoulder width apart. Push your hips forwards so that the weight
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
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,
Strength and conditioning exercise class
Physiotherapy information and exercises Strength and conditioning exercise class Introduction Welcome to the strength and conditioning exercises class where you will work with a physiotherapist to improve
VIEW / PRINT TEMPLATE
VIEW / PRINT TEMPLATE TRIA Talk 08 Exercise Count: 4 Duration: hour, 8 mins, 56 seconds Box Jumps - Single Leg set(s) 8 mins Stand in front of a box or step with your feet about shoulder width apart. Stand
Advanced Core. Healthy Weight Center
Advanced Core Superman Lay face down on matt Lift the legs and hands in unison making a U-shape Slowly bring the legs and hands back to the floor and repeat. V-Sit Abs Begin by sitting on a matt Bring
Exercise Recommendations and Guidelines
Exercise Recommendations and Guidelines An exercise routine is vital to your success with the SWL tool. Exercise not only helps with weight loss, but also with weight maintenance for the long-term. A mix
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
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
MOBILITY WARM UP. Exercise Descriptions
Workout 6.1.18 MOBILITY WARM UP Pelvic Tilt Stand in a tall neutral stance. Tuck your pelvis under by squeezing your butt and then tuck your pelvis back sticking your butt out. Lateral Pelvic Tilt Stand
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
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
TT HWR 12-Week Exercise Guide 1
TT HWR 12-Week Exercise Guide 1 Table of Contents 4 Home Workout Revolution Exercise Descriptions 1-Leg Hip Extension 4 1-Leg Romanian Deadlift (RDL) 4 Alternating Prisoner Diagonal Lunge 5 Alternating
Racquet Sports Training Program
Racquet Sports Training Program Always consult your physician before beginning any exercise program. The information and advice published or made available through the Orthopaedic and Neurosurgery Specialists,
Daily Nutrition Checklist Day 64 - Phase 2
Breakfast Fatlossity Daily Nutrition Checklist Day 64 - Phase 2 Time: Choose 2 Eggs Oatmeal High fiber cereal Skim milk & Hummus Lunch Time: Choose 2 Cold cuts Salad/ High fiber wrap Brown rice Beans or
Missi Holt: 30-Day Transformation Challenge July Exercise Guide
Missi Holt: 30-Day Transformation Challenge July Exercise Guide Disclaimer You must get your physician s approval before beginning this exercise program. These recommendations are not medical guidelines
4-Week Superhero: Athletes Edition
4-Week Superhero: Athletes Edition 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
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
2017 COS ANNUAL MEETING AND EXHIBITION HOME EXERCISES
UPPER BODY Push Up From a push up position. Lower whole body down to floor. Press up to return to start position. Maintain abdominal hollow and neutral spinal alignment throughout movement. Note: Perform
Full Body (medicine ball) Saggital Front Reach
Saggital Front Reach Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso
Dr. Venus Workout Program
Disclaimer: Dr. Venus recommends that you consult with your own physician before beginning any new exercise program. Reading or using this program for yourself does not constitute a doctorpatient relationship
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
TRINITY HOME WORKOUT PACK
TRINITY HOME WORKOUT PACK Important! SAVE THIS FILE TO YOUR DEVICE To ensure you get full functionality, make sure you save this file to your device now. IPHONE OR IPAD First, make sure you have ibooks
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
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
15 minute workouts. for busy entrepreneurs. fundingcircle.com
15 minute workouts for busy entrepreneurs fundingcircle.com support@fundingcircle.com 855.385.5356 An exercise routine designed to fit into your schedule Post workout effects for Small business owners
THE STRENGTH WORKOUT FOR RUNNERS
THE H T G N E R ST T U O K R O W S R E N N U R FOR n a d r By Jo D M, l z t e D. M Runners love running. They don t like getting hurt. That s why it s so important for every runner to strength train. Strong,
Exercises for using assistive devices
Exercises for using assistive devices For individuals who use an assistive device (cane, walker, etc.) please select from the exercises on the following pages. Completing these exercises on a regular basis
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
WALL PUSH UPS TABLE PUSH UPS
WALL PUSH UPS Standing at a wall; place your arms out in front of you with your elbows straight so that your hands just reach the wall. Next, bend your elbows slowly to bring your chest closer to the wall.
Strength Training for Marathoners
Strength Training Benefits: Increase Strength Increase Bone Density Increase Metabolism Increase Cardio Fitness Increase Running Performance Decrease Injuries Strength Training for Marathoners General
Beginner and advanced exercises. utilizing a stability ball. Professionally managed by:
Beginner and advanced exercises utilizing a stability ball Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and