Weight Loss Interval (Beginner)

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Lorraine Horton
5 years ago
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Program for BP Fitness Center Introduction Weight Loss Interval (Beginner) This is a full body interval workout. Keep your heart rate up to safe levels by not resting between exercises.

Warm Up 10 modified squats, 10 modified jumping jacks X 3 (or 5 minutes cardio) Summary Of Program Activity Type Sets Reps Duration Tempo Intensity Rest Axe chop medicine ball x-body Exercise 1-3

Exercise 1-3 10 Back pedal Exercise 1-3 30 sec Dumbbell Row: Bent Over Staggered Stance Exercise 1-3 10x/arm Bridge on Floor Exercise 1-3 15 Abdominals - supine lowering Exercise 1-3 15 Cool Down

1 Program for BP Fitness Center Introduction Weight Loss Interval (Beginner) This is a full body interval workout. Keep your heart rate up to safe levels by not resting between exercises. Please workout safely and modify as needed. Good luck! Warm Up 10 modified squats, 10 modified jumping jacks X 3 (or 5 minutes cardio) Summary Of Program Activity Type Sets Reps Duration Tempo Intensity Rest Axe chop medicine ball x-body Exercise /side 1 Leg Balance Reach Exercise /leg Lateral Raise - Integrated Squat Exercise Carioca Drill Exercise sec Dumbbell Skiing Exercise Lunge - Sagittal with Bicep Curl Exercise Back pedal Exercise sec Dumbbell Row: Bent Over Staggered Stance Exercise x/arm Bridge on Floor Exercise Abdominals - supine lowering Exercise Cool Down Stretch 5 minutes AXE CHOP MEDICINE BALL X-BODY Reps : 10/side Sets : 1-3 Intensity : Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous Start with the feet slightly wider than the width of the shoulders, toes turned out slightly. This movement involves a cross-body chop motion using a medicine ball. Start with the knees slightly bent, both hands on the MB and arms straight. The hands start at head height (as shown). Accelerate the MB down and across the body. Decelerate the ball at the low end and accelerate the MB back up to the starting position. Repeat pattern back and forth for the desired reps then switch sides. 1 LEG BALANCE REACH Reps : 10/leg Sets : 1-3 Intensity : Stand on one leg with the knee slightly bent and hands on hips. Reach the opposite leg to the FRONT (sagittal), then to the SIDE (frontal), then diagonally BACK and OUT (transverse), without altering optimal alignment of the balancing leg. The knee must remain over the second and third toes. If this multiplanar approach is too advanced, simply start with one plane at a time

(i.e., sag, front, trans). Maintain optimal spinal alignment throughout the exercise. PLEASE NOTE: The picture ONLY demonstrates the SAGITTAL plane.

Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous This exercise involves performing a squat, and summating the forces into a dumbbell

Perform dumbbell squat (for description see squat dumbbell in the Exercise Library).

Lowering the dumbbells to the side completes one repetition. TRAINERS: Ensure that the client does NOT adduct the knees to accommodate the dumbbells.

proficient at single leg exercises (search Exercise Library) before prescribing this exercise. Start with the head up and knees slightly bent.

2 (i.e., sag, front, trans). Maintain optimal spinal alignment throughout the exercise. PLEASE NOTE: The picture ONLY demonstrates the SAGITTAL plane. LATERAL RAISE - INTEGRATED SQUAT Reps : 10 Sets : 1-3 Intensity : Maintain tall posture throughout the exercise and good stability through the abdominal complex. Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous This exercise involves performing a squat, and summating the forces into a dumbbell lateral raise. Start with light weights (30% of normal lateral raise weight is recommended) to the side of the body (palms facing in). Perform dumbbell squat (for description see squat dumbbell in the Exercise Library). As you ascend from the squat, use that momentum as you perform a dumbbell lateral raise (for description see lateral raise in the Exercise Library) as shown. Lowering the dumbbells to the side completes one repetition. TRAINERS: Ensure that the client does NOT adduct the knees to accommodate the dumbbells. CARIOCA DRILL Reps : Sets : 1-3 Intensity : 30 sec Initiate a thorough dynamic warm up prior to starting this exercise; this engages the nervous Ensure the individual is very proficient at single leg exercises (search Exercise Library) before prescribing this exercise. Start with the head up and knees slightly bent. Moving to one side, the foot pattern is step (with lead leg), in front (with trail leg), step (to the side with lead leg), behind (with trail leg). Ensure that the hips turn and leg the leg actions. Take care to observe the relative timing of this exercise. TRAINERS: If there is pain, loss of balance, of altered neuromuscular control -- REDUCE the range of motion and speed of the exercise. DUMBBELL SKIING Reps : 30 Sets : 1-3 Intensity :

Maintain good posture (ensure the visual gaze is straight ahead) and good stability through the abdominal complex. Initiate a thorough dynamic warm-up prior to starting this exercise.

Start by setting yourself in a staggered stance with the back foot on the toes (as shown). With light dumbbells in each hand (3-5 lbs is recommended initially), alternate hand swings.

NOTE that this exercise causes a lot of fatigue (you may choose a lower rep range to begin). Pay close attention to the video link to observe the fluidity of this motion.

3 Maintain good posture (ensure the visual gaze is straight ahead) and good stability through the abdominal complex. Initiate a thorough dynamic warm-up prior to starting this exercise. This engages the nervous This exercise involves a staggered stance with weighted arm cross-country hand movements. Start by setting yourself in a staggered stance with the back foot on the toes (as shown). With light dumbbells in each hand (3-5 lbs is recommended initially), alternate hand swings. Continue exercise in a rhythmical fashion. Perform the desired number of reps then switch lunge stance and repeat. NOTE that this exercise causes a lot of fatigue (you may choose a lower rep range to begin). Pay close attention to the video link to observe the fluidity of this motion. LUNGE - SAGITTAL WITH BICEP CURL Reps : 10 Sets : 1-3 Intensity : Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles. Activate core with proper drawing in and pelvic floor contraction. While maintaining total body alignment, step forward descending slowly by bending at the hips, knees, and ankles. Keep most of your weight in the forward leg and avoid letting your back knee touch the ground. In the deepest part of the lunge, perform a bicep curl and lower the weight slowly. Use your hip and thigh muscles to push yourself up and back to the starting position. BACK PEDAL Reps : Sets : 1-3 Intensity : 30 sec Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous Begin in runner s stance, knees and elbows bent. Position yourself on your toes, and run backwards. Reach back with your legs and land on the toes, using your arms to help propel the body.

DUMBBELL ROW: BENT OVER STAGGERED STANCE Reps : 10x/arm Sets : 1-3 Intensity : Stand with feet in a staggered stance.

Brace the spine by drawing the lower abdomen in and drawing the belly button in toward the spine.

Keep the wrists straight throughout the movement. Maintain alignment and stability while lowering the barbell. Alternate arms for the desired amount of repetitions.

4 DUMBBELL ROW: BENT OVER STAGGERED STANCE Reps : 10x/arm Sets : 1-3 Intensity : Stand with feet in a staggered stance. Grasp dumbbells, bend the knees slightly and lean forward at the hip joint between to the floor. Keep a neutral spine alignment. Brace the spine by drawing the lower abdomen in and drawing the belly button in toward the spine. Adduct a shoulder blade toward the spine and pull the elbow straight back drawing the dumbbell toward the side as shown. Slowly lower the barbell to the starting position. Keep the wrists straight throughout the movement. Maintain alignment and stability while lowering the barbell. Alternate arms for the desired amount of repetitions. BRIDGE ON FLOOR Reps : 15 Sets : 1-3 Intensity : Begin by lying flat on floor in supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides. Activate core by drawing navel towards the spine and squeezing the glutes. With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders. Hold and slowly return back to floor, touching floor momentarily then repeat. If your client feels their hamstring cramping, check their pelvis for correct alignment. Pelvis should be neutral - asis and psis should be even or horizontal. If there is a misalignment correct it. If you aren't sure then gently stretch the quads and try the exercise again. ABDOMINALS - SUPINE LOWERING Reps : 15 Sets : 1-3 Intensity :

Initiate a thorough dynamic warm-up prior to starting this exercise - this engages the nervous Ensure that the client is VERY proficient at performing

Start lying supine with neutral spine angles and the arms to the side of the body. The legs are bent into triple flexion (at the hips, knees and ankles).

5 Initiate a thorough dynamic warm-up prior to starting this exercise - this engages the nervous Ensure that the client is VERY proficient at performing reverse sit-ups and has VERY good core stability before prescribing this exercise. Start lying supine with neutral spine angles and the arms to the side of the body. The legs are bent into triple flexion (at the hips, knees and ankles). Start with the feet up in the air and the thighs perpendicular to the ground. SLOWLY lower the legs. Return to the start position and repeat. Trainers: Watch for excessive motion in the lumbar spine - this may indicate weakness in the core.

Warm Up Always start by foam rolling the key areas, follow with static stretching at the end of the session. Perform cardio activity or 6-7 R.P.E.

Warm Up Always start by foam rolling the key areas, follow with static stretching at the end of the session. Perform cardio activity or 6-7 R.P.E. VISIT FULL SITE PROGRAM FOR VIC SKI TEAM SKI TEAM CORE STABILISATION #2 Trainer : Jean-Claude Legras PRINT Introduction The goal of core stabilization training should be to increase postural control, improve