Total Body Turnaround

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Nathaniel Manning
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1 Total Body Turnaround With the BodyGym Kathy Smith BodyGym Assembly, Strap Use and Increasing Resistance Instruction Always insert the band ends with the bar facing button-side up. To increase resistance, roll the BodyGym bar towards you to tighten the band. You have the option to use the webbing straps for foot straps or handles. You may sit or stand on the black foam padding. Common Class Occurrences and Solutions Wrists Breaking Keep wrists as neutral as possible (avoid flexing and hyper-extending). During shoulder exercises, chest press and biceps curls, many people have the tendency to curl or flex their wrists while exercising. While bar is over shoulders, keep grip on the outside of the bar so wrists can maintain proper alignment rather than being forced into hyperextension. When lifting the bar overhead, lead with knuckles, not palms. Try not to strangle the bar. Lunge and Squat Form You can use the BodyGym bar as a balance (stand it vertically on the floor) while warming up for lunges. This can also be the beginner level. Be sure to emphasis their depth is not as important as their body mechanics or form while doing these exercises. Again, check hand position and wrist alignment while squatting and lunging. Neck Tension Keep neck relaxed and shoulders pulled down away from ears. LUNGE SERIES

2 1 st : Hold the bar as if you re cradling a baby, elbows on edge of the bar. 2 nd : Place the flat part of the bar on the shoulder blades, not the neck. Dip Lunge Combo Static Lunge with Shoulder Press Combo Dip with Shoulder Press Lunge Back with Balance Low Lunge with Kickback SQUATS Step one foot on foam and one foot in strap, with bar on shoulder blades.

3 Squat Squat with Abduction Abduction with Balance Squat with Kickback Kickbacks SHOULDERS With four leg positions:

4 1. One foot on foam 2. Two feet on foam narrow stance 3. Two feet on band wide stance 4. One foot on foam balance With Bar Upright Rows 1. Two hands narrow grip 2. One hand center of the bar 3. Balance on one foot using two hands 4. Balance on one foot using one hand 5. One arm lawn mower with lunge Without Bar Choice of Grip (Straps or Plastic Handles) Side Laterals Front Deltoids Alternate Front and Side (Option: with lunge) Combo Dip with Side Lateral (Band under front foot) Combo Lunge

5 Bent Arm Side Lateral Clasp hands in front, don t break wrists. Elbows by ribs, one foot on foam. Overhead Press, One leg on Band, Option: On Knees Combo Bent Arm Side Lateral with Overhead Press Static Lunge Position Goalpost Arms Overhead Press Lunge Balance with Overhead Press BICEPS WITH BAR

6 Bicep Curl Singles, Pulses at 90, Presses Forward, 3 and 1 Pattern, Reverse Pattern Single Arm One foot on foam, One foot with balance, One foot with pulse TRICEPS WITH BAR Stand on foam, bar behind you, palms facing backward. Tricep Extension Rear Straight Arm Lifts Tricep Extension Overhead on Knees Double Arm, Single Arm BICEPS WITHOUT BAR

7 Hammer Curls Singles, Pulses Outward Rotation with Bent Arm Hammer Curls with Outward Rotation Combo Alternate Forward and Side Bicep Curl Across Body Both straps in one hand Bicep Curl with Lunge Double up band, Both straps in one hand

8 TRICEPS WITHOUT BAR Tricep Extensions Hinge at hips, grab plastic handles Singles, Alternate, Straight Arm, Pulses, Up and In Flamingo

9 BACK With Bar Feat on foam, wide grip, lean back, activate core, elbows high Seated Rows Overhand Grip Seated Rows Underhand Grip Seated Rows Single Arm Seated Rows Single Arm with Twist Without Bar Seated Rows

10 Seated Rows Single Arm Seated Rows Single Arm with Twist Reverse Back Fly Lie on Back Rear Fly Cross Handles Rear Fly with Leg Abduction Combo Overhead Arm and Leg Extension

11 CHEST Without Bar Chest Fly Double band, behind back, under arms. Make sure elbows are above band. Chest Fly with Static Squat Chest Fly with Squat Combo Cobra Push-up With Bar Chest Press Place foam behind back, roll bar One Arm Chest Press

12 Chest Press Narrow Grip on Back Head Crushers

13 FLOOR WORK Kneel on floor, place hands below shoulders Low Kickback Plank Kickback Rainbow Toe Touch Side Leg Lift

14 Hamstring Kickback Side Routine Leg Lifts Toe Up, Toe Down, Rainbow, Circles, Inner Thigh Lifts On Back Abductors Double loops on one foot Abductors with Abdominal Crunch

15 ABDOMINALS Crunches Obliques Feet on floor, Feet off floor

16 V-Sit Bicycle Twist Hip Stabilization STRETCHES Remember, life isn t about finding yourself. It s about creating yourself. Congratulations to IDEA for 30 years of being on the forefront of the health and fitness industry. For more information, go to or Kathy at askkathy@kathysmith.com

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