Reverse Lunge & Step Up Reverse Lunge & T-Bend Seated Curl Seated Curl and Tate Press Shoulder Press Shoulder Press &

Size: px
Start display at page:

Download "Reverse Lunge & Step Up Reverse Lunge & T-Bend Seated Curl Seated Curl and Tate Press Shoulder Press Shoulder Press &"

Transcription

1 1

2 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 Bulgarian Split Squat & Press Crossover Step Up Curl & Press Curtsy Lunge Curtsy Lunge (Dumbbells) Curtsy Lunge & Press (Two Hands) Deadlift Dips Double Lunge (Curtsy-Reverse) Double Raise Dumbbell Row & Kickback Dumbbell Squat Flat Dumbbell Press Flyes Full Front Raise Incline Dumbbell Press Lateral Raise Lying Tricep Extension Mountain Climbers One Arm Dumbbell Press One Arm Dumbbell Row One Arm Dumbbell Row (Wide) One-Leg Get Ups Overhead Tricep Extension Pike Front Raise Plank Point and Pike Pullover Pullover & Tricep Extension Push Up Push Up and Leg Raise Reverse Lunge Reverse Lunge (Dumbbells) Reverse Lunge & Press

3 Reverse Lunge & Step Up Reverse Lunge & T-Bend Seated Curl Seated Curl and Tate Press Shoulder Press Shoulder Press & French Press Side Plank Squat & Lateral Raise Squat & Press Squat & Swing Stability Ball Curl Up Stability Ball Roll Out Standing Dumbbell Curl Step Up Step Up & Press Stiff Leg Deadlift Sumo Deadlift Tate Press (lying)...62 T-Bend T-Bend and Row Tricep Extension & Press (dumbbell) Upright Dumbbell Row Venus Raise Y-Squat

4 Ab Wheel This a VERY advanced move so master the stability ball roll out first! Abs tight and spine neutral throughout the movement roll out as far as you can and pause for a moment before rolling back. Only roll out as far as you can maintain good form. As your strength improves you can roll out further and further until your arms are fully extended. 4

5 Alternate Dumbbell Press Keep your feet on the floor and your butt on the bench. Start with dumbbells extended and lower one dumbbell at a time to the side of your chest holding the opposite dumbbell in the extended position. If the workout calls for 10 reps on this exercise that means 10 reps per arm. 5

6 Bent Barbell Row Row the barbell up. Keep a neutral spine with chest up and keep a tight grip on the barbell to help pack the shoulders. Pull the barbell and squeeze shoulder blades at the top. The pull should be slow and controlled. Avoid these common errors: yanking the weight up or rounding your back. 6

7 Bent Dumbbell Row Row the dumbbells up towards your waist keeping your elbows close to your body. Keep a neutral spine with chest up and keep a tight grip on the dumbbell to help pack the shoulders. Bring elbows toward hips and squeeze shoulder blade at the top. The pull should be slow and controlled. Avoid these common errors: yanking the weight up or rounding your back. 7

8 Bent Lateral Raise Bend over keeping your back straight. Start with dumbbells hanging down, palms facing each other and with a slight bend in the elbows raise the dumbbells out. Squeeze your shoulder blades together at the top of the movement. Use lighter weight here and keep the movement slow and controlled. 8

9 Bowler Squat Start with your feet wider than shoulder width and toes pointed out on a 45 degree angle. Squat down until the dumbbell almost touches the floor, keep your back straight and chest up throughout the movement. Push through the heels as you come up and squeeze the glutes. 9

10 Bulgarian Split Squat Lunge down keeping your knee directly above your foot. Keep most of your weight on the front leg, only using the back leg for balance. Complete all reps on one leg then switch to the other leg. These are challenging so don t get frustrated if they are hard for you at first. That is normal. If you have knee issues, don t go as low in the beginning and master them with bodyweight before moving on to using dumbbells. This one is not about how much weight you can hold. Form is more important. 10

11 Bulgarian Split Squat & Press Same movement as regular bulgarian split squat. Start with dumbbell resting on your shoulders, press the dumbbells overhead as you stand up from each squat. 11

12 Crossover Step Up Start by standing to the side and back of a bench. Step forwards across your body with your outside leg onto the bench into a step-up, then step down on the other side. Repeat crossing over from the other side. One rep is one step up from each side. Take it slow at first and make sure to get your whole foot on the bench each time. 12

13 Curl & Press Curl the dumbbells up to your shoulders then press overhead. 13

14 Curtsy Lunge Step back crossing your leg behind your body into a lunge. Alternate to the other leg. Completing a lunge with each leg counts as 1 rep. Curtsy Lunges are a great exercise that work almost every muscle in the leg. Proper form is a must so use a chair to perfect form and if you feel pain in your knees at any point consider using a standard reverse lunge as an alternative. 14

15 Curtsy Lunge (Dumbbells) Step back crossing your leg behind your body into a lunge while holding two dumbbells at your side. 15

16 Curtsy Lunge & Press (Two Hands) Start with the dumbbells resting on your shoulders, press them overhead as you stand up from each lunge, alternate between legs on each rep. This is an advanced version so make sure to master the Curtsy Lunge first. 16

17 Deadlift Even though this is called a stiff leg deadlift your knees are to be slightly bent. Imagine a % bend at the knee as you lower the bar to mid shin. Keep your back straight throughout the movement. Quality over quantity here. You can achieve results even with light weight if you focus on form. Hinge forward from the hips until you feel a stretch in the back of your legs (around mid shin). Drive your hips as you raise back up to starting position. Really squeeze the glutes at the top. 17

18 Dips Lower your body until your elbows and shoulders are level (about 90 degrees) then press back to the top position, you can make the movement easier by bending your knees and bringing your feet closer to the bench. Modified Dip 18

19 Double Lunge (Curtsy-Reverse) Complete a reverse lunge and a curtsy lunge back to back on the same leg then alternate to the other leg. So, reverse lunge-back to start-curtsy lunge back to start is one rep. 19

20 Double Raise Lateral raises work the middle shoulders and front raises work the fronts of the shoulders. Completing a lateral raise and a front raise back to back counts as one rep. If the workout calls for 10 reps that means 20 total raises (10 lateral and 10 front). Notes on form: control the movement and don t raise your arms above shoulder height. During the lateral raise keep your elbows slightly in front of your shoulders. Start very light and only expect to make small progressions in weight. 20

21 Dumbbell Row & Kickback Row the dumbbell to your waist keeping your elbow close to your body, then extend your arm back. Keep your back straight during the movement. 21

22 Dumbbell Squat With a narrow stance holding two dumbbells at your side start the movement with your hips by sticking your butt out. Keep your chest up and back straight as you bend your knees and squat down. With your weight in your heels drive your hips back to start. Try placing a small flat plate weight under the front of your shoe to keep your weight back. Don t let your knees cave inward. This is a challenging move for many of us that sit at a desk during the day. Take breaks from your chair when you can and practice the move. 22

23 Flat Dumbbell Press Keep your feet on the floor and your butt on the bench. Start with dumbbells along side of your chest and press them up. Lower back to start. 23

24 Flyes Start with arms extended above your head and palms facing each other. Lower the weight into a bear hug position and press back to start. You should feel a stretch in your chest at the bottom of the movement. 24

25 Full Front Raise Start with dumbbells flat in front of your thighs. Keeping your right arm straight and with your core engaged, lift the dumbbell straight up in one smooth motion. The top of your hand will be pointed at the wall behind you at the top of the move. Lower to start and repeat with your left arm. 25

26 Incline Dumbbell Press Start with dumbbells at your chest and press up. 26

27 Lateral Raise Start with dumbbells at your side. With straight arms raise the dumbbells keeping your elbows slightly in front of your shoulders. Control the movement and don t raise your arms above shoulder height. Start very light and only expect to make small progressions in weight. 27

28 Lying Tricep Extension Start with dumbbells extended above your head, palms facing each other. Bend at the elbows, bringing the dumbbells towards your ears then press back to start. 28

29 Mountain Climbers Start in a pushup position with your feet on a bench, bring your left knee down to touch your left elbow. Then right knee to right elbow. One rep counts as one knee touch on each side. 29

30 One Arm Dumbbell Press Lying on a flat bench holding the bench with one hand press the dumbbell vertically. Complete all required reps with one hand then switch to the other hand. 30

31 One Arm Dumbbell Row Notes on form: Keeping a tight grip on the dumbbell helps pack the shoulder. Bring elbow up towards your hip and squeeze shoulder blade at the top. The pull should be slow and controlled. Avoid these common errors: yanking the weight up, rotating your torso or rounding your back. Complete all reps with your right arm. Switch to the other side of the bench and complete all reps with your left arm. 31

32 One Arm Dumbbell Row (Wide) Keep a tight grip on the dumbbell to help pack the shoulder. Row the dumbbell up and out. The pull should be slow and controlled. Avoid these common errors: yanking the weight up or rounding your back. Complete all reps with your right arm. Switch to the other side of the bench and complete all reps with your left arm. 32

33 One-Leg Get Ups Sitting on a bench, extend one leg and get up using the other leg. You can complete all reps on one leg and move to the other leg or alternate 1 left, 1 right. Completing one get up with each leg counts as 1 rep. 33

34 Overhead Tricep Extension Hold the end of one dumbbell over your head. Bend your elbows and lower the weight behind your head then press up back to start. 34

35 Pike Front Raise Start with dumbbells resting on upper thigh, bend forwards until the weights are at your toes (pike), then, keeping your arms straight, lift the dumbbells over your head in a front raise in one smooth motion. 35

36 Plank Elbows Hands Two variations of the plank. Test both positions out as it s never obvious which one will feel better. When the workout calls for plank you can choose which position to use. If both feel fine then alternate between each from one set to the next. It is better to get short bursts of perfect form than to struggle through for the allotted time with bad form. Opt to go 20 secondsstop-and go for 20 seconds more until you have completed the required time if needed until you build up to more time. 36

37 Point and Pike Start in a pushup position, turn and point upwards with one hand, then in one smooth motion, bring the same hand down across the body to touch the opposite toe. Repeat on the other side. One rep includes a touch on both sides. 37

38 Pullover Hold one end of a dumbbell with both hands. Extend it over your head keeping your arms straight, then pull back up to starting position. 38

39 Pullover & Tricep Extension This is a two part movement. Extend the dumbbells over your head then back to the top position keeping your arms straight, bend your arms at the elbow lowering dumbbells to your shoulders then extend your arms back to the starting position. 39

40 Push Up Feet together and hands directly under your shoulders, lower your body to the floor then press back to the top. Arms should be at 45 (not flared out but not pressed to your sides either). Tips on form: tuck your chin, brace your abs, and squeeze your glutes. Push ups are challenging. If you are new to them, consider the following progression: Push up using a bench or kitchen counter (imagine squeezing a ball between your shoulder blades Knee Push up Combo: Try standard push up and complete remaining reps with knees until you build up to all standard 40

41 Push Up and Leg Raise Start in a pushup position, and do a regular pushup, but at the top of the motion, lift one leg behind you, keeping the leg straight. Brace your core and squeeze the glute at the top of the leg raise. One rep is two pushups, with one leg raise on each side, so pushupraise right leg-pushup-raise left leg is one rep This is an advanced move so master the pushup first before adding this exercise into your routine. 41

42 Reverse Lunge Keeping your upper body straight, step back so that your front knee and ankle are aligned. Sink into the hip of the front leg and return to start. Alternate to the other leg and repeat. If the workout calls for 10 reps that means 10 reps per leg. Your front leg should form a 90 -degree angle. 42

43 Reverse Lunge (Dumbbells) Holding two dumbbells at your side and keeping your upper body straight, step back so that your front knee and ankle are aligned. Sink into the hip of the front leg and return to start. Alternate to the other leg and repeat. If the workout calls for 10 reps that means 10 reps per leg. 43

44 Reverse Lunge & Press Start the movement like a regular lunge, holding dumbbells at your shoulders. Press the dumbbells vertically as you return to the standing position. 44

45 Reverse Lunge & Step Up Two part movement. Start with a normal reverse lunge, then step up onto a bench/step. Step back to start and then alternate to the other leg. Completing a lunge and step for each leg counts as 1 rep. 45

46 Reverse Lunge & T-Bend Two part movement. Step back and complete a reverse lunge with your left leg. Come back to start and then perform a T- Bend on the same leg. Alternate to other leg and complete a reverse lunge and T-Bend on your right leg. 46

47 Seated Curl Start with dumbbells at your side. Turn the dumbbells up and curl them to your shoulders. 47

48 Seated Curl and Tate Press This is a three part movement. Start with dumbbells at your side and curl them up. From there lift your elbows up while turning the knuckles on each hand to face each other. Press the dumbbells above your head. Lower back to start the same way. Bend your elbows and keeping the weights touching turn your knuckles to face each other. Fold your elbows down and reverse curl back to start. 48

49 Shoulder Press Start with dumbbells above your shoulders and press them straight up. 49

50 Shoulder Press & French Press Two part movement. Hands shoulder width apart on a barbell (you can also use dumbbells). Press the bar over head, then bend your elbows lowering the bar behind your head, then extend back to the top position. Lower to start to complete the rep. 50

51 Side Plank Two variations of the side plank. Test both as it s never obvious which one will feel better. When the workout calls for side plank you can choose which position to use. If both feel fine then alternate between each from one set to the next. It is better to get short bursts of perfect form than to struggle through for the allotted time with bad form. Opt to go 20 seconds-stop-and go for 20 seconds more until you have completed the required time if needed until you build up to more time. Modify by bending your knees at a right angle. Avoid leaning forward or backward and raise hips off the floor. 51

52 Squat & Lateral Raise Sit back into a normal squat keeping your back straight and weight on your heels. As you stand back up raise the dumbbells laterally. 52

53 Squat & Press Start with dumbbells resting on your shoulders. Squat keeping your back straight and weight in your heels. Press the dumbbells overhead as you stand up. 53

54 Squat & Swing Start with feet wider than shoulder width holding a medicine ball or dumbbell. Squat down extending your arms then raise the weight above your head with straight arms as you stand up. 54

55 Stability Ball Curl Up Position your feet on the stability ball so the top of your foot is flat on the ball. Keeping your core engaged and back straight, bring your knees towards your chest. Roll back to start. 55

56 Stability Ball Roll Out Start with your hands on the front of the stability ball. Roll the ball as far as you can extending your arms (like superman). Keep core engaged throughout and back straight. Roll back to start. 56

57 Standing Dumbbell Curl Start with dumbbells at your side. Turn the dumbbells up and curl them to your shoulders. 57

58 Step Up Step up with your entire foot, not just your toes Avoid leaning too far as you come up Focus on the working leg and try to avoid springing up from the non working leg Slowly and with control return to start and repeat on the other leg 58

59 Step Up & Press Step up with your entire foot, not just your toes Avoid leaning too far as you come up Focus on the working leg and try to avoid springing up from the non working leg Slowly and with control return to start. Master this movement with no weight first. Start with dumbbells resting on your shoulders. Step up driving through the heel of the foot on the bench. Press both dumbbells up with each rep. Alternate between legs until all reps are completed. Stepping up once with each leg counts as 1 rep, so complete 10 on each side. 59

60 Stiff Leg Deadlift Even though this is called a stiff leg deadlift your knees are to be slightly bent. Imagine a 15-20% bend at the knee as you lower the bar to mid shin. Keep your back straight throughout the movement. Quality over quantity here. You can achieve results with very little weight if you really focus on form. Hinge forward from the hips (you will feel a stretch in the back of your legs), no need for your hands to go further than the top of your shins. Drive your hips as you raise up back to start really squeezing the glutes when you return to the starting position. 60

61 Sumo Deadlift Wide stance with toes turned out. Arms can be either straight down or anywhere inside of your knees. Start the movement by sitting back with your butt and lowering the dumbbells above your ankles. Hinge forward without rounding your back. 61

62 Tate Press (lying) Start with dumbbells extended above your head. While bending your elbows out and keeping the dumbbells touching turn the knuckles on each hand to face each other. Lower the dumbbells to your chest and press back to start. 62

63 T-Bend Extend one leg straight behind you and bend forward keeping your back straight. Standing leg should have a soft knee (not locked). Alternate to the other leg to complete each rep, so 10 for each leg. Go slowly as this movement requires good balance and concentration. Keep a chair close by to help if needed. Often finding a place on the floor to focus can be helpful. Focusing on the movement is more important than going heavy in weight. 63

64 T-Bend and Row Extend one leg straight behind you and bend forward keeping your back straight. Standing leg should have a soft knee (not locked). At the bottom of the bend, row the dumbbells up. Alternate to the other leg to complete each rep, so 10 for each leg. Go slowly as this movement requires good balance and concentration. Often finding a place on the floor to focus can be helpful. Focusing on the movement is more important than going heavy in weight. 64

65 Tricep Extension & Press (dumbbell) Two part movement. Bending the elbows lower the dumbbells to your shoulders. Extend back to the top position then lower the dumbbells to your chest and press back to the top. Complete both parts for each rep. 65

66 Upright Dumbbell Row Standing with feet shoulder width apart pull the dumbbells up to your shoulders with your elbows flared laterally. Stick to light weights on this exercise and if you have issues or past injuries in your shoulders consider subbing with Shoulder Press or Front Raise. 66

67 Venus Raise Starting with dumbbells at your sides, bend forward. As you bend, do a lateral raise where the top of the raise coincides with the bottom of the bend, then in one smooth motion, keeping your arms straight, do a front raise finishing the movement above your head. Expect to use light weight and keep your movement slow and controlled. 67

68 Y-Squat Arms up forming a Y. Sit back into a normal squat keeping your back straight and weight on your heels. 68

THE V-TAPER SOLUTION WORKOUT EXERCISE DESCRIPTIONS

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

More information

PHFit Workout Glossary MEMBERS ONLY

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

More information

TOP 30 Exercise Tutorials

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.

More information

Strength Challenge Week #2

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-

More information

WEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM

WEEK 1 ADVANCED BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM DAY 1 Reminder! Print off your photocard and take your day 1 photo. Make sure it s full length and in color. DAY 1 WARM UP Elliptical Duration: 10-15 minutes REST: 60 SECONDS BETWEEN EACH SET WALKING LUNGES

More information

CHEST. movement to press the up. 4. Again without pausing at the top repeat the motion. 1. Lie on the bench and grasp the bar shoulder

CHEST. movement to press the up. 4. Again without pausing at the top repeat the motion. 1. Lie on the bench and grasp the bar shoulder CHEST Decline Bench Press 1. Lie on the bench and grasp the bar shoulder width. 2. slowly lower the bar to the nipple line until its about 1 inch above your chest. 3. Without pausing, use a slow and controlled

More information

WORLDS GREATEST WARM UP

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

More information

ADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS:

ADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS: DAY 1 WARM UP Elliptical Duration: 10-15 minutes WALKING LUNGES WITH KICKBACK (BARBELL) REPS: 12 10 10 8 (EACH SIDE) 1 Lunge forwards on one leg, ensuring the barbell and your hips stay level 2 At the

More information

WORLDS GREATEST WARM UP

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

More information

2011 EliteSoccerPower.com

2011 EliteSoccerPower.com Developing Power for Soccer By Mike Grafstein B.Ph.Ed, RMT, YCS As may or may not know soccer is now a game of power and speed and players of all ages need to train that way. With that in mind I have put

More information

CHOOSE YOUR MOVEMENTS

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

More information

Operation Overhaul: January Challenge

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

More information

WEEK 1 INTERMEDIATE BOOTY BUILDING PROGRAM BOOTY BUILDING PROGRAM

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

More information

knees and hips, catch the bar over the head by extending the elbows, locking the shoulders, palms facing up, and head slightly forward.

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

More information

WORLDS GREATEST WARM UP. Sets Reps Weight Notes DB ALTERNATING BICEP CURLS WITH TWIST

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,

More information

RESISTANCE STRENGTH TRAINING EXERCISE

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

More information

BUILD MUSCLE Now it s your turn.

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

More information

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

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.

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

TT HWR 12-Week Exercise Guide 1

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

More information

JUMP START 2.0 WEEK #1

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

More information

AT2 Conditioning Exercise Descriptions

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

More information

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. 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

More information

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

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

More information

Stability Ball Band & Free Weight Work-out

Stability Ball Band & Free Weight Work-out Stability Ball Band & Free Weight Work-out High Mountain Personal Training Michael Martin Cell Phone: 970-946-6398 1. Chest Do 2 sets of 1 exercise Or Do 1 set of 2 different exercises Start position End

More information

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 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

More information

SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS

SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS POWER DB Jump Squat Player stands with feet at shoulder-width, holding dumbbell in each hand. In one motion, use momentum from the inside leg (left leg) and

More information

Strength Challenge Week #4

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

More information

Mathias Method Strength to Change the World By Ryan Mathias

Mathias Method Strength to Change the World By Ryan Mathias Mathias Method Strength to Change the World By Ryan Mathias Level 3- Doubling the Work This program is for those who have been weight training for at least 6-12 months and are ready to push forward. You

More information

Table of Contents. Page 1

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

More information

TRINITY FREE BIKINI BODY GUIDE HOME WORKOUT PROGRAMME

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

More information

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 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

More information

15 Minute Desk Workout

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

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

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

Advanced Core. Healthy Weight Center

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

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

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

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

More information

This program is designed for healthy individuals 18 years and older only.

This program is designed for healthy individuals 18 years and older only. You must get your physician s approval before beginning this exercise program. The recommendations in this and any other document are not medical guidelines but are for educational purposes only. You must

More information

Exercise for Health Aging

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

More information

Introduction 1/1 To build better athletes, start with the basics. The exercises here may seem familiar, but they represent the foundation on which you will build strength, mobility, speed, and power. And

More information

Exercise Log GROUP A. Ball and Dumbbell Pullovers. Dumbbell Burpese with Upright Rows

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

More information

GET STARTED. Your on-demand personal trainer for home workouts.

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

More information

The Versatile Pushup, Part 2 By Herman Garcia

The Versatile Pushup, Part 2 By Herman Garcia The Versatile Pushup, Part 2 By Herman Garcia Hopefully by now you ve engaged yourselves in some blood, sweat and tears with the earlier pushups we talked about. Pushups are really a great way to get a

More information

Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other:

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

More information

Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: GLUTES!!!

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

More information

Taking Your Resistance Band to a New Level!

Taking Your Resistance Band to a New Level! How Many Reps? The guide instructs you to start with 5 repetitions, but if you would like to know more about building muscular strength versus muscular endurance, below are some guidelines: Muscular Strength

More information

WORLDS GREATEST WARM UP

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

More information

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

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

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

Viking Strong Exercise & Stretch Ebook

Viking Strong Exercise & Stretch Ebook Viking Strong Exercise & Stretch Ebook Lower Body Exercises. 2 Abductor. Training the abductors and adductors improves muscular imbalances, strengthens your core and prevents injury. We've all seen the

More information

Quick Reference Guide and Log Sheets

Quick Reference Guide and Log Sheets Quick Reference Guide and Log Sheets Copyright ZamzowFitness, LLC. 0 ALL RIGHTS RESERVED Workout Schedule Day Day Day Day Day Day Day Week Day Day Day Day 4 Day 5 Day 6 Day 7 5-minute Phase Cardio Bursts

More information

GLUTE EXERCISES: Low Impact on the knees. Ball Bridge Thrusts

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

More information

Foundation Upper Body B (60 min)

Foundation Upper Body B (60 min) Foundation Upper Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)

More information

Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position

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

More information

Quads (machines) Cable Lunge

Quads (machines) Cable Lunge Cable Lunge Cable Lunge 1) Stand with feet hip width apart and a cable attached around your waist. Take left leg and step back approximately 2 feet standing on the ball of the foot. 2) Start position:

More information

Foundation Upper Body A (60 min)

Foundation Upper Body A (60 min) Foundation Upper Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ys on an Exercise Ball 8 30 Ws on an Exercise Ball 8 30 Hip Flexion (Hands and Knees) 10 60 Hip Internal Rotation (Side Lying)

More information

THE STRENGTH WORKOUT FOR RUNNERS

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,

More information

4-Week Holiday Head Start Exercise Descriptions

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

More information

IBIZA. sessions. valeriewaters

IBIZA. sessions. valeriewaters IBIZA sessions valeriewaters D i s c l a i m e r The I Want My Bikini Body Express program is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Programs

More information

Side Split Squat. The exercises you need to hit with more power and accuracy every time

Side Split Squat. The exercises you need to hit with more power and accuracy every time GOLF FITNESS The exercises you need to hit with more power and accuracy every time POWER Training for more power on the course doesn t necessarily involve heavy weights and explosive ballistic workouts

More information

Mathias Method By Ryan Mathias

Mathias Method By Ryan Mathias Mathias Method By Ryan Mathias Strength to Change the World Level 7- Elite This is for elite level lifters or those who are in competitive strength sports, each with nearly a decade or more of training

More information

Dumbbell Bent Over Lateral Rear Delt Raises / Flyes. These are harder than they look! Start with 5lbs (it will feel easy) up to 10lbs week 2.

Dumbbell Bent Over Lateral Rear Delt Raises / Flyes. These are harder than they look! Start with 5lbs (it will feel easy) up to 10lbs week 2. Arms(1) Arms, Chest, AP AT P. Begin with 15-20min cardio (any machine). Bosu Ball Chest Dumbbell Press Dumbbell Bent Over Lateral Rear Delt Raises / Flyes Dumbbell Overhead Shoulder Press 2 sets 15 reps

More information

Correcting Forward Pelvis (Bubble Butt)

Correcting Forward Pelvis (Bubble Butt) Correcting Forward Pelvis (Bubble Butt) Forward Pelvis - Ab Strengthening: Knee Ups Start: Lay flat on the floor with knees bent and arms at side. Finish: Pull knees up to stomach as far as you can. Duration:

More information

Push-Up on a Ball Do it:

Push-Up on a Ball Do it: Push-Up on a Ball Your arms and shoulders are the first to take the brunt of what this see-saw-like move dishes out, but your chest and core will feel it as well. Lie with your abdomen on an exercise ball

More information

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 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

More information

TRINITY FREE BIKINI BODY GUIDE GYM WORKOUT PROGRAMME

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

More information

At-Home Dryland Training Program

At-Home Dryland Training Program At-Home Dryland Training Program Name of Player Team Name Program start date Player's Information Session 1 (Weeks 1-5) Age Exercises Reps Wts (Lb) Weeks Sets Rest Gender Squats 15 5 2 0 Height (Feet)

More information

WALL PUSH UPS TABLE PUSH UPS

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.

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

Copyright 2015 TheSuperhumanLife.com

Copyright 2015 TheSuperhumanLife.com Copyright 2015 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

More information

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,

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

Daily MOVEMENT PREP CIRCUIT 3 SETS. Double Kettlebell Clean to Squat. 3 rounds minimal rest in between exercises. Exercise Descriptions

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

More information

2002 Physioball Supplement

2002 Physioball Supplement 2002 Physioball Supplement These exercises are not detailed on the 2002 Off-Ice Training video but will be taught in detail during the 2002 Reach for the Stars Seminar. CORE STRENGTH Physioball/ Sport

More information

Exercise Log. Name of Workout: Lower body, Shoulders, Back, and Core Routine

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

More information

Mathias Method By Ryan Mathias Strength to Change the World

Mathias Method By Ryan Mathias Strength to Change the World Mathias Method By Ryan Mathias Strength to Change the World Level 4- Becoming Explosive This is a program for those who already have built a significant amount of strength and are ready to put that strength

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

Bodyweight Shred: 21-Day Accelerator Workouts

Bodyweight Shred: 21-Day Accelerator Workouts http://bodyweightshred.com/ 1 Copyright 2015 BodyweightShred.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

More information

A Personal Welcome from Brad Linder 10 Minute Workout!

A Personal Welcome from Brad Linder 10 Minute Workout! Experience Results. A Personal Welcome from Brad Linder 10 Minute Workout! Hello, The purpose of this 10 minute workout is to give to 10 great exercises that you can do anywhere anytime. You can do these

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

Barbell Squat. Gluteals. Quadriceps. Hamstrings

Barbell Squat. Gluteals. Quadriceps. Hamstrings Gluteals Barbell Squat Quadriceps Hamstrings Select weight. The Olympic bar in the picture weighs 45 pounds. Use safety collars when adding additional plates. Place the bar on your upper back k( (not your

More information

3 DAY GYM TRAINING PROGRAM. Author: Holly Expert

3 DAY GYM TRAINING PROGRAM. Author: Holly  Expert 3 DAY GYM TRAINING PROGRAM Author: Holly Louise #thefitpharmacist @thefitpharmacist_ @bodyscience Expert 3 DAY GYM TRAINING PROGRAM Your program has been designed to be followed for 8-12 weeks. You will

More information

Table Of Contents. Complete Guide To Muscle Building MUSCLE BUILDING INTRODUCTION... 3 TRAINING EXERCISES...

Table Of Contents. Complete Guide To Muscle Building   MUSCLE BUILDING INTRODUCTION... 3 TRAINING EXERCISES... Table Of Contents MUSCLE BUILDING INTRODUCTION... 3 TRAINING EXERCISES... 7 EXTENSIVE WORKOUTS... 21 POWER FOODS DEFINED... 29 MEAL PLANS: PRINT OUT... 48 RESTED PERFORMANCE... 71 THE TRUTH ABOUT SUPPLEMENTS...

More information

Strength Training for Marathoners

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

More information

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,

More information

Exercise Library. GoBareFit

Exercise Library. GoBareFit Exercise Library We kept it SUPER simple for you. All of the exercises found inside the Go BareFit system are in this PDF. The exercises are in alphabetical order. However remember this little trick when

More information

BODYWEIGHT EXERCISE TRAINING BASICS

BODYWEIGHT EXERCISE TRAINING BASICS BODYWEIGHT EXERCISE TRAINING BASICS unique-bodyweight-exercises.com The reason this bodyweight exercise program is so effective for weight loss or a combination of strength, stamina, definition and fitness

More information

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 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

More information

Missi Holt: 30-Day Transformation Challenge July Exercise Guide

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

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

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

GOTIMETRAINING. P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT T R A N S F O R M Y O U R L I F E 0-3 WEEKS POST NATAL

GOTIMETRAINING.   P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT T R A N S F O R M Y O U R L I F E 0-3 WEEKS POST NATAL P O S T N A T A L EXERCISES BY RAYMOND ELLIOTT VOLUME I JULY 2016 SAFE EXERCIES FOR: 0-3 WEEKS POST NATAL 3-8 WEEKS POST NATAL 8-12 WEEK POST NATAL 12-16 WEEKS POST NATAL ES 5.50 IT 5.00 FR 8.00 GB 5.00

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

Lower Body. Exercise intensity moderate to high.

Lower Body. Exercise intensity moderate to high. Lower Body Lower Body Introduction This exercise routine is created for men and women with the goals of strengthening the lower body. Along with increasing strength of the leg muscles this workout will

More information

Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics

Standing Shoulder Internal Rotation with Anchored Resistance. Shoulder External Rotation Reactive Isometrics Standing Shoulder Row with Anchored Resistance Begin standing upright, holding both ends of a resistance band that is anchored in front of you at chest height, with your palms facing inward. Pull your

More information

CHERRY Creek Baseball. Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING

CHERRY Creek Baseball. Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING CHERRY Creek Baseball Fall workout CHERRY CREEK BASEBALL STRENGTH TRAINING Most athletic movements Originate from the hips and legs. This is true for most fundamental baseball skills such as running, jumping,

More information

Love your Body. Tone It Up. Roundaways. Modified Windmills. With Kettlebells! Warms up the core, shoulders and arms! Prepares the whole body to work!

Love your Body. Tone It Up. Roundaways. Modified Windmills. With Kettlebells! Warms up the core, shoulders and arms! Prepares the whole body to work! Tone It Up Love your Body With Kettlebells! Roundaways Warms up the core, shoulders and arms! Prepares the whole body to work! Stand tall with kettlebell in hand, lift one leg slightly and place it behind

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

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,

More information