Beginner Workout. Wall sit with bicep curl- How To: - Target Muscles-Biceps, Quads, Glutes, Hamstrings

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Beginner Workout Wall sit with bicep curl- - Target Muscles-Biceps, Quads, Glutes, Hamstrings Place stability ball between your lower back and the wall with feet about shoulder s width apart Slowly

1 Beginner Workout Wall sit with bicep curl- - Target Muscles-Biceps, Quads, Glutes, Hamstrings Place stability ball between your lower back and the wall with feet about shoulder s width apart Slowly lower yourself down until your legs are at a 90 degree angle Ball should be between the wall the lower to middle of your back with your knees behind your toes! Hold this position Simultaneously have a dumbbell in each hand and palms facing forward Glue your elbows to your ribs and curl the right arm up toward your shoulder the upper portion of your arm doesn t move Stop and hold when you get to about ¾ of the way up Slowly lower dumbbell back to the start position Repeat with left arm that equals one repetition Important: Don t arch your back that s cheating. Also, keep upper portion of arm still. Don t let your knees get out over your toes this causes unnecessary stress on your knees

Basic Lunge with Lat raises- Lunge out with one leg and raise arms laterally while in the lunge DB Row- upper and middle back, biceps, rear deltoids Stand with feet shoulder width apart, dumbbell in

the sides of your chest, arms should stay close to your body and elbow should rub your rib cage Hold and then slowly lower dumbbells back toward the ground Locomotive Row: same as above but pull the

2 Basic Lunge with Lat raises- Lunge out with one leg and raise arms laterally while in the lunge DB Row- upper and middle back, biceps, rear deltoids Stand with feet shoulder width apart, dumbbell in each hand Bend at the waist, upper body should be almost parallel with ground, slight bend at knees, arms hang straight down with palms facing in toward eachother Pull dumbbells up until they touch the sides of your chest, arms should stay close to your body and elbow should rub your rib cage Hold and then slowly lower dumbbells back toward the ground Locomotive Row: same as above but pull the right arm up, hold for a beat. As you are lowering your right arm, pull your left arm up. Repeat Important: your back should be flat throughout the entire movement. Focus on lifting the dumbbells with your back. Pretend you are squeezing a pencil with your shoulder blades. Superman- This is a great move to work the lower back, hamstrings and the glutes. Added bonus...really extend those arms to give your shoulders a run for their money! My clients grumble every time I make them do this move, but it is totally worth it! Target Muscles: Lower back, Glutes (butt), hamstrings

Lie face down with legs straight out behind you and arms straight out in front of you like Superman Lift your arms, chest and legs off the floor squeeze your butt cheeks and hold for a beat!

They should hover a couple of inches above the ground Important: Nice, slow controlled movement Close Grip Pushups- Chest, Shoulders, Triceps, and Abs Lie face down with legs extended out behind you

version) so your body is flat like a table get that butt out of the air!

3 Lie face down with legs straight out behind you and arms straight out in front of you like Superman Lift your arms, chest and legs off the floor squeeze your butt cheeks and hold for a beat! Return to the start position, but don t let your feet and hands touch the ground. They should hover a couple of inches above the ground Important: Nice, slow controlled movement Close Grip Pushups- Chest, Shoulders, Triceps, and Abs Lie face down with legs extended out behind you and feet together Place your hands directly under your shoulders (instead of shoulder width apart), palms down Straighten arms; keeping abs tight and lift up on your toes (or knees for a modified version) so your body is flat like a table get that butt out of the air! Keeping your body straight and elbows glued to your side, lower body to the ground by bending your elbows Exhale and return to the start position by pushing yourself back up Important: Don t let your body sag on the way up by keeping your abs tight. Exhale on the way up and keep your spine in line by keeping your eyes focused on the floor. Also, make sure you don t let your elbows flare out! *Do as many on your toes and switch to your knees when your form starts to suffer. If you need to, start on your knees and build up your strength until you can transition to your toes over the next couple of weeks.

4 Wall Push Ups- Target Muscles- Chest, Shoulders, Triceps, and Abs Face a flat wall, about 1.5 to 2 feet away from wall Lean forward and place your hands slightly wider than shoulders width apart, palms flat on wall at shoulder level, arms straight Keeping your body straight, bend your elbows until your upper arms are parallel with the wall Return to the start position by pushing yourself back out Important: Keep you spine in a straight line...don t let your body sag by keeping your abs tight. Also, exhale on the way out as you return to the start position and inhale on the way toward the wall. Squats: Stand with feet about shoulder width apart, weight on heels, abs pulled in and good posture Using weight...hold dumbbell with both hands directly in front of your body Lower yourself down and back by bending your knees. Stick your butt out and keep a straight back Lower yourself down until your upper thigh is parallel to the ground (almost as if you are about to sit on a chair) Dumbbell hangs straight down in between legs Exhale Return to the start position by straightening your legs At the top, squeeze your butt cheeks together like you are picking up a $100 bill Fast Squats...same move as above but fast! Important: Never let your knees extend past your toes. Keep a straight back. Don t lean forward (shoulders back) and don t let heals lose contact with the ground.

Chest Press- Chest, Shoulders, Triceps Rest head, neck, and shoulders on stability ball, feet wide and flat on ground, and dumbbell in each hand Bend arms so upper arm is parallel with ground With

over your chest. Don t let them drift up toward you neck. Don t let the dumbbell of the arm that is resting drift lower than parallel to the ground.

5 Chest Press- Chest, Shoulders, Triceps Rest head, neck, and shoulders on stability ball, feet wide and flat on ground, and dumbbell in each hand Bend arms so upper arm is parallel with ground With you right arm, drive the dumbbell up toward the ceiling until your arm is straight Slowly lower back down to the start position Repeat with left arm Important: Make sure you keep the weights directly over your chest. Don t let them drift up toward you neck. Don t let the dumbbell of the arm that is resting drift lower than parallel to the ground. Resist the urge to hold the dumbbells with a death grip...you should be able to wiggle your fingers Pelvic Thrust- Target Muscles: Glutes (Butt), Hamstring (back, upper leg) Lie on your back with your heels on a bench or chair your legs should make a 90 degree angle With your arms relaxed at your side, raise the left leg up so it is pointed toward the sky keep foot flexed (don t point your toe) Pressing the right heel into the bench or chair, drive your left heel straight up toward the sky by lifting your hips Pause and slowly lower your body down until it almost touches the floor repeat for instructed number of reps and switch legs Important: Remember to breathe. Exhale as you drive your leg toward the sky and inhale on the way down. Beginner

6 Moderate Advanced Oblique Crunch on SB Target Muscles- Oblique Abdominals (sides), Rectus Abdominus (run down middle of stomach)

Sit on ball, feet flat on ground about hip width apart Place hands across chest, lean back on ball so your tailbone to your shoulders are on the ball, eyes toward the ceiling, chin up Exhale and

desired reps Switch and perform with left side Important: Don t bounce on the ball that s cheating. Also, it is very important that you crunch up toward the ceiling and not toward your knees.

curled under chair, knuckles facing forward Feet are out in front of you at a 90 degree angle (more advanced - legs out straight, motivated- heels on another chair or stability ball) Lower your body

7 Sit on ball, feet flat on ground about hip width apart Place hands across chest, lean back on ball so your tailbone to your shoulders are on the ball, eyes toward the ceiling, chin up Exhale and slowly curl up and to the left bring your right shoulder blade off the ball Keep your belly button pulled in rather than pushed out Hold and slowly lower back down on to the ball Repeat until reached desired reps Switch and perform with left side Important: Don t bounce on the ball that s cheating. Also, it is very important that you crunch up toward the ceiling and not toward your knees. Slow is the key try lifting vertebrae by vertebrae Tricep Dips- Target Muscles: Triceps Position yourself with your butt just off the edge of bench or chair with hands next to your hips, fingers curled under chair, knuckles facing forward Feet are out in front of you at a 90 degree angle (more advanced - legs out straight, motivated- heels on another chair or stability ball) Lower your body toward the ground by bending at the elbows Go as far as you can or until your arms are at a 90 degree angle Return to the start position by straightening your arms Inhale on the way down, and exhale on the way up Important: Don t let your elbows flare out. Don t let your chest collapse as you lower down. Don t perform this exercise if you have a shoulder injury or wrist pain Beginner Option Intermediate Option Advanced Option

Dead Lift - Target Muscles- Lower back, Glutes (butt), hamstrings Stand feet a little closer than shoulder width apart with a small bend in your knees, dumbbell in each hand with hands facing your

8 Dead Lift - Target Muscles- Lower back, Glutes (butt), hamstrings Stand feet a little closer than shoulder width apart with a small bend in your knees, dumbbell in each hand with hands facing your legs With a straight back and shoulders pulled back, bend at your waist, slowly lower the dumbbells toward the floor until back is parallel with floor, keeping back straight Exhale and slowly lift yourself back into the starting position keeping your back straight and focusing your energy on your hamstrings Important: Focus your eyes forward to keep your back in the correct position. Don t round your shoulders or your back. Make sure you keep proper form throughout so you don t hurt your back. Slow-Mo Scissors- Target Muscles-Abdominals Lie flat on your back, feet straight out in front of you on the ground, hands at your side on the ground Raise your left leg up until it is perpendicular to the ground with leg as straight as you can get it and foot flexed Simultaneously raise your right leg just inches of the ground keeping leg straight Hold for two beats and slowly switch, keep legs straight and feet flexed not pointed Complete 25 on each leg Important: Don t arch back. Try to get your leg as close to perpendicular to the ground as you can with foot flexed (toe not pointed). It is crucial that you hold for 2 beats. Retrieved from:

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