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

Size: px
Start display at page:

Download "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"

Transcription

1 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 the ball over to the other hand and perform another push up. Repeat this sequence. Band punches: Wrap a band around something so it is secure. Stand with your back to the base of the band with one hand in each handle. Be sure the band is tight and offering enough resistance. Bring one foot in front of the other so you have a good stance. Punch one hand forward and bring it back to start and then the other. Repeat this as fast as you can for a minute. Cable Row: Use a low cable machine for this exercise. Grab on to the bar with palms facing the ground. Perform a row by placing feet shoulder width apart, slight bend in the knees, and a slight bend forward in the hips. Be sure to keep your back straight and pull the bar toward your chest, while squeezing your shoulder blades together. Return the weight to starting position and repeat.

2 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 degrees. From here, switch feet that are on the BOSU ball as you jump over the ball. Perform a squat on this side and repeat the sequence. Split Squats: You will need a flat bench or step for this exercise. Start with one foot on the ground and the other extended behind you on the bench. Bend your front leg until your knee makes a 90 degree angle, keeping the opposite leg on the bench. Push yourself back up to starting position and repeat the sequence. Medicine Ball One-Leg Bridge: Begin by lying on your back with the heel of one foot on the medicine ball. The other leg should be extended in the air. Use your hamstring and lower back muscles to lift your hips off the ground and lower without touching the mat. Repeat on each side.

3 Boxing SILVER Round 2: Upper Body Exercises Push Ups: Begin in a push up position on the ground on your toes or knees. Be sure your body is in line and your hips aren t sinking or elevated. Perform a push up by bending your elbows until your chest hits the ground. Push yourself back up into starting position and repeat. Band punches: Wrap a band around something so it is secure. Stand with your back to the base of the band with one hand in each handle. Be sure the band is tight and offering enough resistance. Bring one foot in front of the other so you have a good stance. Punch one hand forward and bring it back to start and then the other. Repeat this as fast as you can for a minute. Cable Row: Use a low cable machine for this exercise. Grab on to the bar with palms facing the ground. Perform a row by placing feet shoulder width apart, slight bend in the knees, and a slight bend forward in the hips. Be sure to keep your back straight and pull the bar toward your chest, while squeezing your shoulder blades together. Return the weight to starting position and repeat.

4 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 degrees. From here, switch feet that are on the BOSU ball as you jump over the ball. Perform a squat on this side and repeat the sequence. Split Squats: You will need a flat bench or step for this exercise. Start with one foot on the ground and the other extended behind you on the bench. Bend your front leg until your knee makes a 90 degree angle, keeping the opposite leg on the bench. Push yourself back up to starting position and repeat the sequence. BOSU One-Leg Bridge: Begin by lying on your back with the heel of one foot on the BOSU ball. The other leg should be extended in the air. Use your hamstring and lower back muscles to lift your hips off the ground and lower without touching the mat. Repeat on each side.

5 Boxing BRONZE Round 2: Upper Body Exercises Lat Pulldown Machine: Begin by sitting on the machine, facing the weight plates. Grab the overhead bar and place one hand on either side of the bar, as far apart from each other as possible. Pull the bar down in front of you down to your chest and slowly return to starting position. Repeat. Cable Bicep Curl: You will need to use a low cable machine for this exercise. Hold onto the bar with palms facing up. Step away from the machine and be sure you have a good stance, with a slight bend in the knees and back straight. Perform a bicep curl by curling the bar in toward your chest and slowly lowering back to starting position. Repeat. Band punches: Wrap a band around something so it is secure. Stand with your back to the base of the band with one hand in each handle. Be sure the band is tight and offering enough resistance. Bring one foot in front of the other so you have a good stance. Punch one hand forward and bring it back to start and then the other. Repeat this as fast as you can for a minute.

6 Round 4: Lower Body Exercises: Leg Press Machine: Begin by sitting on the leg press machine with your feet flat on the foot plate. Be sure your legs are at a 90 degree angle and you can see your feet from where you are sitting. Hold on to the side handles and push yourself with your legs. Your legs should be almost straight, but should not lock out at the knees. Slowly lower yourself back to starting position and repeat. Hamstring Curl Machine: Begin by sitting on the machine. Adjust the foot piece so that your legs are extended. Adjust the lap piece to fit snuggly against your upper thighs. Hold on to the side handles and curl your legs in toward the bottom of the seat. Slowly take your legs back to starting position and repeat. Calf Raises: Begin by standing on your toes on a flat ledge with something to hold on to if needed. From here, lower your heels down past the ledge so they are close to the ground. Raise yourself back up onto your toes and repeat.

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

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

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

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

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

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

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

Full Body. Strengthening Routine

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

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

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

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

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

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

Resistance Training Package

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

More information

Resistance Training Program

Resistance Training Program Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises

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

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

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

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

Racquet Sports Training Program

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,

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

Resistance Training Program

Resistance Training Program Name: Resistance Training Program How to do Resistance Training: Warm up for 5 minutes before resistance training e.g., walk or cycle slowly o Avoid stretching before resistance training Do all exercises

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

Stretches Hold each stretch for approximately seconds on each side.

Stretches Hold each stretch for approximately seconds on each side. Stretches Hold each stretch for approximately 15-20 seconds on each side. Lying Spinal Twist: Lying on your back, bring both knees into your chest, and gently lower to one side. Quad Stretch: Start off

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

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

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

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

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

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

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

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

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

LEVEL 1 Full-Body Resistance Band Workout

LEVEL 1 Full-Body Resistance Band Workout LEVEL 1 Full-Body Resistance Band Workout Consult your doctor before beginning any new exercise routine. Movements should be slow and controlled. Stop if you feel pain or can t maintain your balance. Start

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

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

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

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

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

GENERAL EXERCISES MID-BACK BMW MANUFACTURING CO. PZ-AM-G-US I July 2017

GENERAL EXERCISES MID-BACK BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 GENERAL EXERCISES MID-BACK BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to

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

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

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

Monster Walk Stand with your feet slightly closer than shoulder-width apart in an athletic stance. Loop an elastic band around your ankles.

Monster Walk Stand with your feet slightly closer than shoulder-width apart in an athletic stance. Loop an elastic band around your ankles. Off-season Lower-Body Tennis Exercises Research conducted on elite tennis players shows that lower-body strength is the same on both the left and right sides. Therefore, lower-body training for tennis

More information

APPENDIX B: Bonus Workout Section

APPENDIX B: Bonus Workout Section APPENDIX B: Bonus Workout Section Bonus Workout Section DISCLAIMER Raymond M. Binkowski is not a physician or registered dietitian. The contents of this book should not be taken as medical advice. It

More information

Exercise 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

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

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

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

Resistance Band Exercises

Resistance Band Exercises Professionally managed by: Resistance Band Exercises Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through research,

More information

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

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

EXERCISE INSTRUCTIONS

EXERCISE INSTRUCTIONS EXERCISE INSTRUCTIONS A/ Strength A01 SQUAT Stand on the Power-Plate with feet shoulder width apart. Keeping the back straight and knees slightly bent, gently squeeze the leg muscles. You should feel tension

More information

Begin with minutes of cardio warmup (stairclimber, treadmill, elliptical, bike, rowing, etc.) Single / One Arm Dumbbell Bench Rows

Begin with minutes of cardio warmup (stairclimber, treadmill, elliptical, bike, rowing, etc.) Single / One Arm Dumbbell Bench Rows Arms(2) Arms, Back, Shoulders AP AT P. Begin with 15-20 minutes of cardio warmup (stairclimber, treadmill, elliptical, bike, rowing, etc.) Dumbbell Bent Over Lateral Rear Delt Raises / Flyes Single / One

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

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

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

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

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.

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

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

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

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

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

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

More information

Snow Angels on Foam Roll

Snow Angels on Foam Roll Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat

More information

Older Adult Advanced

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

More information

TIP: Always try pick a resistance band that your can do at least repetitions. Remember to keep your chest open and your shoulders down.

TIP: Always try pick a resistance band that your can do at least repetitions. Remember to keep your chest open and your shoulders down. Lower Body Exercises Exercise Bands can build quality muscle in your legs without causing wear and tear on your joints. One of the downsides of doing legs exercises with other forms of tension is that

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

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

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

Hip Flexor Stretch. Glute Stretch. Hamstring stretch

Hip Flexor Stretch. Glute Stretch. Hamstring stretch STATIC FLEXIBILITY STRETCHES Hip Flexor Stretch If the iliopsoas is tight, back pain may be present. Extended periods of the seated position can harbor tight hip flexors. Be sure to have a mat or towel

More information

Shoulders (bands) Retraction

Shoulders (bands) Retraction Retraction Retraction 1) Stand facing the bands. 2) Start position: Position arms perpendicular to body like the letter T with thumbs pointing up and elbows straight. 3) Pull arms back by squeezing shoulder

More information

P3 Week One - M-W-F Workout Routine:

P3 Week One - M-W-F Workout Routine: P3 Week One - M-W-F Workout Routine: P3 Week One - M-W-F Workout Routine: Circuit Training Exercises Side Deltoid Raise w/ band Triceps Extensions Ball Pushups: Ball Squat: (hold dumbbells on your side

More information

Daily Nutrition Checklist Day 64 - Phase 2

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

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

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

AUGUST ABS WORKOUTS WORKOUT ONE. Rest as needed. Stay hydrated! AMRAP As Many Rounds As Possible

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

More information

STRETCHING. Low Back Rotation. Double Leg Pull. Single Leg Pull. Core Home Exercise Program

STRETCHING. Low Back Rotation. Double Leg Pull. Single Leg Pull. Core Home Exercise Program Core Home Exercise Program Seth L. Sherman, M.D. Tamara L. Young, ATC, OTC, M.Ed Department of Sports Medicine STRETCHING Low Back Rotation While lying on your back with both of your knees bent. Rotate

More information

Cybex Weight Machine Manual

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

More information

JOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

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

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

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

Strength and Balance Exercises

Strength and Balance Exercises Strength and Balance Exercises LEG EXTENSIONS Purpose: Strengthen the thigh and leg muscles. Starting Position: Sit tall with your feet flat on floor, shoulderwidth apart. You may hold onto the sides of

More information

Barbell Curl. 1. Identical as the DB Curl, except you are using a barbell. Bench Press

Barbell Curl. 1. Identical as the DB Curl, except you are using a barbell. Bench Press Barbell Curl 1. Identical as the DB Curl, except you are using a barbell Bench Press 1. Take a grip no wider than shoulder width. For most individuals this will be about a 14 width 2. Pull your shoulder

More information

Glutes, Weeks 5-6. Exercise Reps Sets Intensity Rest. Single Leg TRX Squat 12 ea. 3 6/10 1 minute

Glutes, Weeks 5-6. Exercise Reps Sets Intensity Rest. Single Leg TRX Squat 12 ea. 3 6/10 1 minute Glutes, Weeks 5-6 Please watch the explanation videos I have provided for you to fully understand how to properly follow this workout routine. This workout program is done on the same days of each week

More information

Shoulders (kettlebell)

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

More information

Simple Strength, Balance and Flexibility Exercises to Do at Home

Simple Strength, Balance and Flexibility Exercises to Do at Home Simple Strength, Balance and Flexibility Exercises to Do at Home For someone with medical problems, or who has been inactive and wants to exercise vigorously, always check with a doctor before beginning

More information

EXERCISE AND CYSTIC FIBROSIS: MY EXERCISE RECORD

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

More information

Workout Routine - Swiss Ball - Full Body Printed on Jun

Workout Routine - Swiss Ball - Full Body Printed on Jun Workout Routine - Swiss Ball - Full Body Printed on Jun 21 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 3 Thighs 2 Abs 2 Chest 2 Shoulders

More information

Upper Body Exercises

Upper Body Exercises Lesson Upper Body Exercises Arms & Shoulders By Carone Fitness Anterior (Front) Of Arm Although arms are sometimes focused on too much, they still are an important part of a balanced strength training

More information

Static Flexibility/Stretching

Static Flexibility/Stretching Static Flexibility/Stretching Points of Emphasis Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery. Always perform a general warm-up prior

More information

WARM UP STEP TOUCH F

WARM UP STEP TOUCH F WARM UP STEP TOUCH For a full-body warm up, stand with your feet about shoulderwidth apart. Step to the right with your right foot, and bring your left foot to meet it. Then quickly step to your left with

More information

INNOVATIVE EXERCISES FINALLY REVEALED!!! The weightroom secrets no professional strength coach EVER wanted revealed CAUTION!

INNOVATIVE EXERCISES FINALLY REVEALED!!! The weightroom secrets no professional strength coach EVER wanted revealed CAUTION! Now Just $19.9 Now Just $19.9 131 INNOVATIVE EXERCISES FINALLY REVEALED!!! The weightroom secrets no professional strength coach EVER wanted revealed CAUTION! You may get unstoppably strong and completely

More information

Core (machines) Medicine Ball Back Extension

Core (machines) Medicine Ball Back Extension Medicine Ball Back Extension Medicine Ball Back Extension 1. Position body face down on apparatus placing hips and ankles on respective pads. 2. Place hips (and not stomach) on pad. Place lower leg or

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

Exercise Report For: Augusta James

Exercise Report For: Augusta James Exercise Report For: Optimizing Sport Performance Provided By: Greg Redman BScPT, BScKin, Wave Physiotherapy Phone: 250-763-9283 Fax:, www.wavephysio.ca Page: 1 Stretch hip flexor kneel w/ball Stretch

More information

STEP IT UP Moderate intensity workout

STEP IT UP Moderate intensity workout Welcome to the moderate intensity workout. 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 about

More information

VON SMART. (Seniors Maintaining Active Role Together) In-Home Program. Exercise Instructions

VON SMART. (Seniors Maintaining Active Role Together) In-Home Program. Exercise Instructions VON SMART (Seniors Maintaining Active Role Together) In-Home Program Exercise Instructions This VON SMART Exercise Instruction Packet is designed to guide you through the 15 VON SMART In- Home Exercises.

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

Resistance Chair Exercises

Resistance Chair Exercises Resistance Chair Exercises Before you begin strength-building routines with your Resistance Chair exercise system, make sure the Chair is on a solid, level surface, and always make sure to fasten the cable

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