TRINITY FREE BIKINI BODY GUIDE GYM WORKOUT PROGRAMME

Size: px
Start display at page:

Download "TRINITY FREE BIKINI BODY GUIDE GYM WORKOUT PROGRAMME"

Transcription

1 TRINITY FREE BIKINI BODY GUIDE GYM WORKOUT PROGRAMME 1

2 ATTENTION Train Eat Gain Ltd. accept no liability for any injury, loss or damage resulting from the diet or physical exercise recommendations given in this training programme or support. By following this programme and taking the advice given in support you voluntarily assume the inherent risk of physical/resistance training and following a specific diet plan. Consult your doctor before starting any new physical training programme or diet plan. If you suffer from any medical conditions, injuries or allergies, we advise that you seek medical attention immediately and cease to follow the advice given in this training programme. Ensure you are familiar with all the gym equipment you wish to use before starting this programme and follow the relevant safety practices of your gym or training environment. COPYRIGHT Copyright Train Eat Gain Ltd., 2017 All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review.

3 Contents WELCOME TO YOUR WORKOUTS 4 Programme. 5 Volume Pull Workout. 6 Volume Push Workout. 15 Muscle Pull Workout. 26 Muscle Push Workout. 35 Strength Pull Workout. 46 Strength Push Workout. 55 WEIGHT TRAINING TERMINOLOGY 63 3

4 Welcome to your WORKOUTS YOUR FREE 2-WEEK WORKOUT PROGRAMME Welcome to your workout programme. It contains all the workouts you ll need to get started with lifting weights and toning up, plus other useful resources to help guide you with your training. When should I use it? This book can be used in the gym to help guide you through your workouts. It can be used alongside the online workouts (these workouts are the same as you ll find on the free guide website) or on it s own if mobile internet is not available in your gym. You can also print this out and write notes on the workouts to record the weights you lifted, or add notes to help you next time. If you re stuck with any of the terminology used in the workouts, you can find a glossary of workout terminology at the end of this book. 4

5 ROTATE YOUR PHONE TO VIEW CALENDAR. WEEK 1 WEEK 2 Programme. CLICK ON WORKOUT NAME TO JUMP TO WORKOUT: MON TUE WED THU FRI Volume Pull Workout Volume Push Workout Muscle Pull Workout Muscle Push Workout Strength Pull Workout Strength Push Workout Volume Pull Workout Volume Push Workout 5

6 Volume Pull Workout. WORKOUT OVERVIEW EXERCISE SETS X REPS REST TEMPO 1 Hamstring Curl 3 x a Romanian Deadlift 4 x b Sumo Deadlift 4 x Face Pull 4 x Lat Pulldown 4 x a T-Bar Row 3 x b Supinated Biceps Curl 3 x 15 (per arm) 90 6

7 1. HAMSTRING CURL 3 x 15 reps 60 seconds Swiss ball leg curl, Hip thrust Note: You can use a seated or lying hamstring curl machine - we find the lying hamstring curl machine more effective if it s available. Squeeze your hamstrings to move the machine until your hamstrings are fully contracted and the top of your calves are touching the back of your thighs. Slowly return the machine to the starting position without releasing the tension on your hamstrings and repeat. 7

8 2A. ROMANIAN DEADLIFT 4 x 12 reps 0 seconds Hip thrust Grab a kettle bell with both hands. Stand up with your legs shoulder width apart and knees slightly bent. Push your hips backwards and lower the kettle bell keeping it close to your legs at all times. Keep a neutral spine (back flat) and avoid rounding your back. When you feel a slight stretch in your hamstrings, stand back up to the start position by extending your hips forwards and again keep the kettle bell close to your legs. 8

9 2B. SUMO DEADLIFT 4 x 12 reps 90 seconds Sumo squat, Glute-ham raise Stand with your legs wider than shoulder width apart (about in line with the outermost marks on the bar) with your toes pointing outwards. Grip the bar with your hands between your legs and lower your hips, keeping your head and chest up. This is the starting position. Stand up by straightening your legs and squeezing your glutes to lift the bar. Keep your back flat throughout the lift (avoid arching either way) and keep your abs contracted. 9

10 3. FACE PULL 4 x 15 reps 45 seconds Rear delt fly Set up a cable machine just above head height using a double-ended rope attachment. Pull the ropes towards you into a double biceps pose. Keep your shoulders pulled back and down throughout. Hold the top position for a second with your shoulder blades retracted. Slowly return to the starting position and repeat. 10

11 4. LAT PULLDOWN 4 x 15 reps 90 seconds Pull up, Assisted pull up Attach a wide bar to a lat pulldown machine. Place your hands on the bar double shoulder width apart with your palms facing away from you. Pull the bar down to the top of your chest, lifting your chest towards the bar as you pull down. Think about pulling through your elbows and pulling your shoulder blades down along with the bar. 11

12 5A. T-BAR ROW 3 x 15 reps 0 seconds Bent over row, Cable row Note: If you don t have a landmine unit, position a bar into a corner and place a dumbbell on the corner end to ensure it stays put. Place an olympic bar into a landmine unit and place a two-handed row handle under it. Pull the handle up towards your stomach in a smooth motion by squeezing your shoulder blades back, keeping your chest up and back straight. Pause at the top and slowly lower the weight back to the starting position. 12

13 5B. SUPINATED BICEPS CURL 3 x 15 reps per arm 90 seconds Barbell curl, Cable curl Stand holding a dumbbell in each hand with your palms facing towards your body. Lift one of the dumbbells in a slow and controlled manner by squeezing your biceps and keeping your elbows tucked in by your sides. Then lift the other dumbbell and repeat until you have completed all the reps. Avoid using momentum/swinging the weights. 13

14 Workout Complete Click below to return to programme calendar: BACK TO CALENDAR

15 Volume Push Workout. WORKOUT OVERVIEW EXERCISE SETS X REPS REST TEMPO 1 Seated Leg Extension 3 x a Single Leg Press 4 x 15 (per leg) 0 2b Dumbbell Lunge 4 x 15 (per leg) 90 3 Band Pull-Apart Circuit 3 x Failure 60 4a Landmine Press 3 x 15 (per arm) 0 4b Two Arm Landmine Press 3 x Failure 90 5a Bodyweight Bench Dips 3 x Failure 0 5b Dumbbell Skullcrusher 3 x Lying Leg Raise 3 x Failure 60 15

16 1. SEATED LEG EXTENSION 3 x 15 reps 60 seconds Smith machine hack squat Set up a leg extension machine so that your feet are starting as close to your body as possible. Squeeze your quadriceps to move the machine until your legs are fully extended. Slowly return the machine to the starting position without releasing the tension on your quadriceps and repeat. Focus on moving the machine smoothly and slowly to really focus on the quads. 16

17 2A. SINGLE LEG PRESS 4 x 15 reps per leg 0 seconds Dumbbell lunge Position your feet about shoulder width apart. Extend your legs until they are almost straight, and then take one leg off the machine, avoiding locking your knee out. Bend your leg, bringing the foot plate towards you slowly until there is a 90 degree bend in your leg - go further if you can. Then extend your leg back to the starting position, keeping your knee in line with your toes and pushing through your heel. Complete all the reps with one leg before switching to the other leg. 17

18 2B. DUMBBELL LUNGE 4 x 15 reps per leg 90 seconds Barbell lunge, Split squat Stand upright holding a dumbbell in each hand with your palms facing inwards. Step forward with one leg (approximately 1 metre) and lower your body until your back knee is just off the floor, maintaining your balance. Keep your body upright, head up and hips tilted forwards throughout. Push off the heel of the front foot and return to standing and repeat for the other leg. 18

19 3. BAND PULL-APART CIRCUIT 3 x Failure on each 60 seconds Repeat the following rotator-cuff strengthening exercises using a resistance band. 19

20 4A. LANDMINE PRESS 3 x 15 per arm 0 seconds Dumbbell shoulder press Note: If you don t have a landmine unit, position a bar into a corner and place a dumbbell on the corner end to ensure it stays put. Set up a barbell in a landmine unit. Hold the end of the bar in one hand and rest it on your upper chest. Push the bar up and away until your arm is fully extended using your upper body, not your legs. Complete the reps with one arm, then switch sides. 20

21 4B. TWO ARM LANDMINE PRESS 3 x Failure 90 seconds Overhead Press Set up a barbell in a landmine unit. Hold the end of the bar in two hands and rest it on your upper chest. Push the bar up and away until your arms are fully extended using your upper body, not your legs. Slowly lower the bar back to the starting position and repeat. 21

22 5A. BODYWEIGHT BENCH DIPS 3 x Failure reps 0 seconds Dips, Triceps rope pulldown Sit on a bench and place your hands on the edge of the bench one inch either side of your torso. Extend your arms and legs, placing your feet out in front with your weight on your heels and a slight bend in your knees. Bend at the elbows, going down until there is a 90 degree bend in your elbows and your back close to the bench. Keep your elbows tucked in close to your body and your chest and head up at all times. Push through your palms and squeeze your triceps to raise your body back to the top. 22

23 5B. DUMBBELL SKULLCRUSHER 3 x 15 reps 60 seconds Bodyweight skullcrusher Hold two dumbbells directly above your shoulders, with your palms facing each other. Bend your arms at the elbow, lowering the dumbbells until they are behind your head, then extend your arms back to the starting position by squeezing your triceps. Keep your elbows tucked in at all times. Note: Move your elbows back towards your head when the dumbbells are at their lowest position to get more of a stretch on the triceps. 23

24 6. LYING LEG RAISE 3 x Failure 60 seconds Lying knee raise Lie flat on the floor with your hands down by your sides and palms down. Lift your legs up by consciously contracting your ab muscles, shortening the distance between the bottom and top of your abs, until your legs are vertical. Lower your legs slowly and stop when your feet are just above the ground. Repeat until you have reached failure. Keep your legs straight throughout and breathe out as you lift your legs. 24

25 Workout Complete Click below to return to programme calendar: BACK TO CALENDAR

26 Muscle Pull Workout. WORKOUT OVERVIEW EXERCISE SETS X REPS REST TEMPO 1 Single Leg Hamstring Curl 3 x 8 (per leg) 60 2 Dumbbell Romanian Deadlift 4 x Glute Kickback 4 x Failure 90 4 Face Pull 3 x Close Grip Lat Pulldown 3 x a Dumbbell Bent Over Row 3 x 8 0 6b Rear Delt Fly 3 x

27 1. SINGLE LEG HAMSTRING CURL 3 x 8 reps per leg 60 seconds Single Leg Swiss Ball Hamstring Curl Set up the machine with your knee in line with the pivot and hold onto the handles firmly. One at a time, squeeze your hamstrings to move the machine until your hamstrings are fully contracted and the top of your calves are touching the back of your thighs. Slowly return the machine to the starting position without releasing the tension on your hamstrings and repeat. 27

28 2. DUMBBELL ROMANIAN DEADLIFT 4 x 10 reps 90 seconds Hip thrust, Cable pull-through Stand up holding a pair of dumbbells and rest them on your thighs. Stand with your legs shoulder width apart and knees slightly bent. Push your hips backwards and lower the dumbbells keeping them close or in contact with the front of your legs at all times. Go as low as you can go without arching your back - you must maintain a neutral spine (back flat) throughout. When you feel a slight stretch in your hamstrings, stand back up to the start position by pushing your hips forwards and squeezing your hamstrings. 28

29 3. GLUTE KICKBACK 4 x Failure per leg 90 seconds Donkey kicks, Clamshells Kneel on a mat on all fours. Keep a 90-degree bend in both legs throughout. Raise one leg behind you, squeezing your glute muscles as you do, making sure to keep it at 90-degrees. Hold the top position for a second or two. Slowly lower it back to the starting position and repeat until failure, then switch to the other leg and repeat. Keep your core muscles tight throughout and keep both arms straight. 29

30 4. FACE PULL 3 x 8 reps 45 seconds Rear delt fly Set up a cable machine just above head height using a double-ended rope attachment. Pull the ropes towards you into a double biceps pose. Keep your shoulders pulled back and down throughout. Hold the top position for a second with your shoulder blades retracted. Slowly return to the starting position and repeat. 30

31 5. CLOSE GRIP LAT PULLDOWN 3 x 15 reps 90 seconds Pull up, Assisted Pull up Attach a narrow double handle to a lat pulldown machine and place your hands on the handles (palms facing each other). Pull the handle down to the top of your chest, lifting your chest towards the bar as you do. Think about pulling through your elbows and keeping your shoulder blades retracted. 31

32 6A. DUMBBELL BENT OVER ROW 3 x 8 reps 0 seconds Barbell bent over row, Cable row Increase the weight as the reps decrease and decrease the weight as the reps increase. Grip two dumbbells, one in each hand and deadlift them up. Push your hips back, bending your legs slightly at the knees. Your chest should be up, abs tensed and your lower back flat. Pull the dumbbells up to your stomach in a smooth motion by squeezing your shoulder blades back and bending your arms at the elbows. Lower the dumbbells back to the starting position and repeat. 32

33 6B. REAR DELT FLY 3 x 10 reps 90 seconds Cable face pull Pick up two dumbbells and push your butt backwards so that your body is tilted forwards at around 45 degrees. Lift the dumbbells out to the sides, keeping a slight bend in your elbows, until your arms are parallel with the floor. From the top position, slowly lower the dumbbells back down to the starting position. Avoid using momentum to swing the dumbbells up. Keep your back at the same angle throughout the exercise maintaining a neutral spine (do not arch your back). 33

34 Workout Complete Click below to return to programme calendar: BACK TO CALENDAR

35 Muscle Push Workout. WORKOUT OVERVIEW EXERCISE SETS X REPS REST TEMPO 1 Seated Leg Extension 3 x Goblet Squat 3 x Smith Machine Hack Squat 3 x Band Pull-Apart Circuit 3 x Failure 60 5a Flat Dumbbell Press 3 x 8 0 5b Dumbbell Lateral Raise 3 x Push Up 3 x Failure 90 7a Lying Leg Raise 3 x Failure 0 7b Russian Twist 3 x Failure 60 35

36 1. SEATED LEG EXTENSION 3 x 10 reps 60 seconds Smith machine hack squat Set up a leg extension machine so that your feet are starting as close to your body as possible. Squeeze your quadriceps to move the machine until your legs are fully extended. Slowly return the machine to the starting position without releasing the tension on your quadriceps and repeat. Focus on moving the machine smoothly and slowly to really focus on the quads. 36

37 2. GOBLET SQUAT 3 x 8 reps 60 seconds Front squat, Leg press Stand with your legs just wider than shoulder-width apart holding a kettle bell against your chest. Squat down between your legs and go as low as you can whilst keeping your weight on your heels (don t come up onto your toes). When you reach the bottom, drive up through your heels back to a standing position. Keep your chest and head up, your abs contracted and your back flat throughout. 37

38 3. SMITH MACHINE HACK SQUAT 3 x 8 reps 90 seconds Leg press, Leg extension machine Unrack the bar in a smith machine and take a step forwards (approximately half a metre) and position your feet shoulder width apart. Squat down by bending your knees until your thighs are parallel with the ground, keeping your weight over your heels. Keep your core tight and make sure not to round your lower back, especially at the bottom of the squat. Push through your heels back up to a standing position, keeping your knees over your toes and abs contracted throughout. 38

39 4. BAND PULL-APART CIRCUIT 3 x Failure on each 60 seconds Repeat the following rotator-cuff strengthening exercises using a resistance band. 39

40 5A. FLAT DUMBBELL CHEST PRESS 3 x 8 reps 0 seconds Barbell bench press, Push up Lie back on a flat bench with two dumbbells on either side of your torso in line with the bottom of your chest. Your palms should be facing away from you and your elbows at an angle of degrees to your torso. Squeeze your chest and press the dumbbells up until your arms are fully extended and the dumbbells are side by side. Lower the weights slowly back to the start. 40

41 5B. DUMBBELL LATERAL RAISE 3 x 10 reps 90 seconds Dumbbell shoulder press Pick up two dumbbells and hold them by your sides with arms straight and palms facing in. Lift the dumbbells directly out to the side, keeping a slight bend in your elbows, until your arms are parallel with the floor. Keep your body upright and avoid using momentum to bring the dumbbells up. From the top position slowly lower the dumbbells back down to your sides. Lead with your elbows - your hands should remain below your elbows throughout. 41

42 6. PUSH UP 3 x Failure 90 seconds Kettlebell chest press Note: If you can t do regular push ups yet, start by doing push ups on your knees. Start in a kneeling position, place your hands just wider than shoulder width apart and extend your legs out behind you. Slowly bend at the elbows and lower your body until your face is just off the floor. Press back up through your hands back up to the starting position. Keep your abs tensed and your back flat throughout. 42

43 7A. LYING LEG RAISE 3 x Failure 0 seconds Lying knee raise Lie flat on the floor with your hands down by your sides and palms down. Lift your legs up by consciously contracting your ab muscles, shortening the distance between the bottom and top of your abs, until your legs are vertical. Lower your legs slowly and stop when your feet are just above the ground. Repeat until you have reached failure. Keep your legs straight throughout and breathe out as you lift your legs. 43

44 7B. RUSSIAN TWIST 3 x Failure 60 seconds Bicycle crunch Sit on the floor with your knees bent at 90 degrees and your back at degrees to the floor, using your abs to hold you in that position. Hold a kettle bell in front of you with your arms bent at the elbows. Keeping your legs still, rotate your upper body from side to side. Keep your back at the same angle to the floor throughout. If you struggle to keep your feet on the floor, have someone hold your feet down or place your feet under the handles of some heavy dumbbells. 44

45 Workout Complete Click below to return to programme calendar: BACK TO CALENDAR

46 Strength Pull Workout. WORKOUT OVERVIEW EXERCISE SETS X REPS REST TEMPO 1 Face Pull 3 x a Glute Lunge 4 x 6 (per leg) 0 2b Barbell Hip Thrust 4 x Single-Arm Row 4 x 6 (per arm) Lat Pulldown 4 x a Decline Leg Raise 4 x Failure 0 5b Weighted Russian Twist 4 x

47 1. FACE PULL 3 x 10 reps 45 seconds Rear delt fly Set up a cable machine just above head height using a double-ended rope attachment. Pull the ropes towards you into a double biceps pose. Keep your shoulders pulled back and down throughout. Hold the top position for a second with your shoulder blades retracted. Slowly return to the starting position and repeat. 47

48 2A. GLUTE LUNGE 4 x 6 reps per leg 0 seconds Sumo deadlift Hold a kettle bell in one hand and stand with your legs one in front of the other about a metre apart with a slight bend in both legs. Your front foot should be flat and your rear foot on its toes. Slowly lower your body vertically by bending the rear leg and go as low as you can go, ideally until your back knee is just off the floor. Try to keep your front shin vertical to the floor throughout the movement. Squeeze your butt and leg muscles to raise your body back to the start position. 48

49 2B. BARBELL HIP THRUST 4 x 6 reps 120 seconds Glute-ham raise, Glute bridge Lie with your shoulders resting on a bench or box (approximately foot high), with your knees bent and feet flat on the floor. a barbell across your body, just below your hip bones (if it hurts it s too high!). Thrust your hips toward the ceiling, lifting the barbell as you push your feet and shoulders into the floor, squeezing your hamstrings at the same time. Lower the bar by slightly releasing the tension on your hamstrings until the bar is just off the floor, then repeat. 49

50 3. SINGLE ARM ROW 4 x 6 reps per arm 120 seconds T-bar row, Low row machine Place a dumbbell on the left side of a flat bench. Stand so that the bench is on your right hand side and place your right knee on the bench. Bend down and place your right hand on the bench for support. Use your left hand to pick up the dumbbell. Make sure your back is flat, not arched. Pull the dumbbell up towards your hip, keeping your upper arm close to your body. Focus on pulling the weight up by contracting your back muscles rather than using your arms. Slowly lower the dumbbell and repeat. 50

51 4. LAT PULLDOWN 4 x 6 reps 120 seconds Pull up, Assisted pull up Attach a wide bar to a lat pulldown machine. Place your hands on the bar double shoulder width apart with your palms facing away from you. Pull the bar down to the top of your chest, lifting your chest towards the bar as you pull down. Think about pulling through your elbows and pulling your shoulder blades down along with the bar. 51

52 5A. DECLINE LEG RAISE 4 x Failure 0 seconds Lying leg raise Lie backwards on a decline bench or ab bench and grasp the handle above your head. Raise your legs until they are vertical, keeping your legs straight and lifting your butt up. Crunch your abs to bring your legs up over your head until your toes are over your head. Maintain a 90 degree angle between your torso and your legs at all times. 52

53 5B. WEIGHTED RUSSIAN TWIST 4 x 8 reps 60 seconds Bodyweight Russian twist Sit on the floor with your knees bent at 90 degrees and your back at degrees to the floor, using your abs to hold you in that position. Hold a kettle bell or other heavy object in front of you with your arms bent at the elbows. Keeping your legs still, rotate your upper body from side to side. Keep your back at the same angle to the floor throughout. If you struggle to keep your feet on the floor, have someone hold your feet down or put them under a fixed object. 53

54 Workout Complete Click below to return to programme calendar: BACK TO CALENDAR

55 Strength Push Workout. WORKOUT OVERVIEW EXERCISE SETS X REPS REST TEMPO 1 Band Pull-Apart Circuit 3 x Failure 60 2 Barbell Box Squat 5 x Barbell Bench Press 4 x Landmine Press 4 x 6 (per arm) Dumbbell Skullcrusher 4 x Decline Leg Raise 5 x

56 1. BAND PULL-APART CIRCUIT 3 x Failure on each 60 seconds Repeat the following rotator-cuff strengthening exercises using a resistance band. 56

57 2. BARBELL BOX SQUAT 5 x 5 reps 120 seconds Goblet squat, Leg press Note: Warm up by squatting with no weight first. Increase the weight as the reps decrease. Place a box behind your heels that means the top of your thighs are parallel when sat on it. Stand with your feet just wider than shoulder width and push your chest out. Squat down by bending your knees until your butt touches the box. Keep your core tight and make sure not to round your lower back. Push back up to the start position keeping your knees out and weight over your heels. 57

58 3. BARBELL BENCH PRESS 4 x 6 reps 120 seconds Flat dumbbell press Lower the bar slowly until it s just above your chest don t bounce it off your chest. Press up through the heel of your palms, keeping your upper arms at 45 degrees to your torso. Keep your chest up and shoulder blades down and back. Keep your feet firmly planted and your butt on the bench throughout. 58

59 4. LANDMINE PRESS 4 x 6 per arm 120 seconds Dumbbell shoulder press Note: If you don t have a landmine unit, position a bar into a corner and place a dumbbell on the corner end to ensure it stays put. Set up a barbell in a landmine unit. Hold the end of the bar in one hand and rest it on your upper chest. Push the bar up and away until your arm is fully extended using your upper body, not your legs. Complete the reps with one arm, then switch sides. 59

60 5. DUMBBELL SKULLCRUSHER 4 x 10 reps 60 seconds Bodyweight skullcrusher Hold two dumbbells directly above your shoulders, with your palms facing each other. Bend your arms at the elbow, lowering the dumbbells until they are behind your head, then extend your arms back to the starting position by squeezing your triceps. Keep your elbows tucked in at all times. Note: Move your elbows back towards your head when the dumbbells are at their lowest position to get more of a stretch on the triceps. 60

61 6. DECLINE LEG RAISE 5 x 10 reps 60 seconds Lying leg raise Lie backwards on a decline bench or ab bench and grasp the handle above your head. Raise your legs until they are vertical, keeping your legs straight and lifting your butt up. Crunch your abs to bring your legs up over your head until your toes are over your head. Maintain a 90 degree angle between your torso and your legs at all times. 61

62 Workout Complete Click below to return to programme calendar: BACK TO CALENDAR

63 Weight Training TERMINOLOGY A GUIDE TO READING YOUR WORKOUTS Workout terminology can be confusing, especially if you re not used to lifting weights. This section will help you understand everything you see in your workouts. The Basics REPS: Reps stands for repetitions. This is how many times you lift a weight without stopping for a break. SETS: Completing a set means completing a specific number of reps. are performed one after another with a rest period in between each one. EXAMPLE: 1 Goblet Squat 3 x 15 reps This means perform 3 sets of 15 reps on goblet squats with a rest period between each set of

64 FAILURE: Failure describes the point in a set when you can no longer lift the weight with good form. EXAMPLE: 2 Push Up 4 x Failure This means perform 4 sets of push ups, where each set you do as many chin ups as possible whilst maintaining good form. SUPERSET: A superset is where you perform two exercises back to back without stopping. Exercises labelled with the same number, but with a lower case letter afterwards, are a superset. EXAMPLE: 3a Goblet Squat 3 x 12 reps 3b Dumbbell Shoulder Press 3 x 8 reps This means perform 12 reps of goblet squats and then immediately perform 8 reps of dumbbell shoulder presses with no rest in between. periods are taken after completing both exercises. 64

65 VARYING REP RANGES: Sometimes you may find a range numbers of reps written down. Example: 4 Push Up 5 sets: 12, 8, 6, 6, 15 This means perform 5 sets total: one set of 12 reps, one set of 8 reps, two sets of 6 reps then a final set of 15 reps. Increase the weight you re lifting for lower reps and decrease the weight you re lifting for higher reps. DROP SET: A drop set is a special type of set where you train to failure on a given weight, and then you reduce the weight used and perform additional reps on this lower weight. A drop set is usually only performed on the final set for a given exercise unless specified otherwise. Example: 4 Goblet Squat (Drop set on final set) 3 x 10 reps This means that the first two sets are regular sets of 10 reps, and the third set is a drop set. 65

66 You might perform 10 reps using 20kg for the final set and then reduce the weight to 15kg and do another 8-10 reps. TENSION: Tension means keeping the correct muscle working at all times when lifting a weight. When there is tension in a muscle, it means you are contracting that muscle to lift the weight. It is important to focus on maintaining tension in the correct muscle to get the most out of your workouts and to avoid injury. TEMPO: refers to the speed at which you lower, pause and raise the weights. is used to increase what is called time under tension. Put simply, this means increasing the amount of time your muscles are working for during a set. A specific notation is used to denote tempo which refers to the time taken over each part of the lift. Example: : = 4 seconds to lower the weight, a 1 second pause at the bottom, and 2 seconds to raise the weight back to the starting position. 66

67 COPYRIGHT TRAIN EAT GAIN LTD

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

TRINITY HOME WORKOUT PACK

TRINITY HOME WORKOUT PACK TRINITY HOME WORKOUT PACK Important! SAVE THIS FILE TO YOUR DEVICE To ensure you get full functionality, make sure you save this file to your device now. IPHONE OR IPAD First, make sure you have ibooks

More information

Home Workout TRAIN EAT GAIN Pack

Home Workout TRAIN EAT GAIN Pack Home Workout TRAIN EAT GAIN Pack Important! Save this file to your device To ensure you get full functionality, make sure you save this file to your device now. iphone or ipad First, make sure you have

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

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

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

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

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

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

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

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

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

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

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

FULL BODY WORKOUT ROUTINE OVERVIEW 3 WORKOUT A BEGINNER VERSION 4 WORKOUT A INTERMEDIATE VERSION 5 EXERCISE TUTORIALS 6 ADDITIONAL COMMENTS 13

FULL BODY WORKOUT ROUTINE OVERVIEW 3 WORKOUT A BEGINNER VERSION 4 WORKOUT A INTERMEDIATE VERSION 5 EXERCISE TUTORIALS 6 ADDITIONAL COMMENTS 13 TABLE OF CONTENTS FULL BODY WORKOUT ROUTINE OVERVIEW 3 WORKOUT A BEGINNER VERSION 4 WORKOUT A INTERMEDIATE VERSION 5 EXERCISE TUTORIALS 6 ADDITIONAL COMMENTS 13 DISCLAIMER 14 2 THE FULL BODY WORKOUT ROUTINE

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis.

Supplements are to be used to improve performance in the gym and to enhance health on a day to day basis. Workout Plans: - 3 Days per week weight training with 20 mins PWO SSC Cardio - 2 Days per week conditioning/hiit training - 2 Rest Day per week Nutrition Plans: Diet should consist of a lower carbohydrate

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

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

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

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

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

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

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

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

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

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

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

Glutes, Weeks 3-4. Exercise Reps Sets Intensity Rest. 12 ea /10 1 minute

Glutes, Weeks 3-4. Exercise Reps Sets Intensity Rest. 12 ea /10 1 minute Glutes, Weeks 3-4 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

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

Barbell Good Morning. 2 sets 10 reps

Barbell Good Morning. 2 sets 10 reps Back(1) Back, Shoulders AP AT P. Begin with 30-45min of cardio Barbell Deadlifts Barbell Good Morning Machine Assisted Pull-ups / Pullups 2 sets 20 reps 10 lbs Start with 10lbs on each side of the bar.

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

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

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

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

PART III STRUCTURAL WORK (same weight from week to week)

PART III STRUCTURAL WORK (same weight from week to week) Hypertrophy Trainng Program 1 - Phase 2 by Christian Thibaudeau DAY 1 BENCH PATTERN PART 1 HIGH FREQUENCY STRENGTH Perform 3-5 sets of the exercises listed. None of these sets are maximal as they will

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

There are 4 different workouts which should all be completed within a week but the layout of them is your choice.

There are 4 different workouts which should all be completed within a week but the layout of them is your choice. Hi there! Thank you for purchasing my bodyweight workout plan. This is a high intensity interval training workout which will help your build muscle, increase your endurance and burn fat in a very efficient

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

Functional Strength Exercise Guide

Functional Strength Exercise Guide Functional Strength Exercise Guide Fast, convenient weight training that helps you look better, feel better and perform better during everyday activities. Welcome to Functional Strength Training from Horizon

More information

VersaBALL FX. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system.

VersaBALL FX. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system. The best of weight, circuit and core strength workouts in one compact, easy to use functional training system. FUNCTIONAL FULL BODY TRAINING Incorporates multiple muscle groups across multiple joints,

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

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

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

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

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

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

PROGRESSION MODEL WEEK 1 WEEK 2 WEEK 3 WEEK 4 BASE STRESS SHOCK PEAK D1 3 x 8 4 x 8 5 x 6 3 x 4 D2 3 x 8 4 x 8 5 x 6 3 x 4

PROGRESSION MODEL WEEK 1 WEEK 2 WEEK 3 WEEK 4 BASE STRESS SHOCK PEAK D1 3 x 8 4 x 8 5 x 6 3 x 4 D2 3 x 8 4 x 8 5 x 6 3 x 4 Customized Performance Training by Christian Thibaudeau Program 1 Phase 1/3 DAY 1 SQUAT PATTERN PART 1 HIGH FREQUENCY STRENGTH Perform 3-5 sets of the exercises listed. None of these sets are maximal as

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

FEAR Training Plan. Intermediate to Advanced. Week 1. Week 2. Week 3. *Core workout detailed at the end of the plan. Monday. Run 1 hour, easy pace

FEAR Training Plan. Intermediate to Advanced. Week 1. Week 2. Week 3. *Core workout detailed at the end of the plan. Monday. Run 1 hour, easy pace FEAR Training Plan Intermediate to Advanced *Core workout detailed at the end of the plan Week 1 FERMANAGH ENDURANCE ADVENTURE RACE Run 1 hour, easy pace Rowing machine - 5000m Upper body weights - Gym

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

Foundation Lower Body A (60 min)

Foundation Lower Body A (60 min) Foundation Lower Body A (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (Kneeling) 20 60 Shoulder Depression 20 60 Hip Abduction

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

EXERCISE SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 DAY 1 - UPPER BODY STRENGTH. 2 Mins. 2 Mins. 3 Mins. 2 Mins.

EXERCISE SETS REPS TEMPO REST SET 1 SET 2 SET 3 SET 4 SET 5 SET 6 SET 7 SET 8 DAY 1 - UPPER BODY STRENGTH. 2 Mins. 2 Mins. 3 Mins. 2 Mins. WEEK 1 WORKOUT JOURNAL EXERCISE SETS REPS TEMPO REST SET 1 SET SET SET SET SET SET 7 SET 8 DAY 1 - UPPER BODY STRENGTH A1: Low Incline Barbell Press (Inside Shoulder Width) A: Neutral Grip Pullup 7,,,7,,

More information

What skill level is this Workout Program designed for? Everyone! Workout # 1: Whole Body Work Out Describe this Workout.

What skill level is this Workout Program designed for? Everyone! Workout # 1: Whole Body Work Out Describe this Workout. These workout programs go from building lean muscle mass, endurance, strength, a big muscle gains. IMPORTANT NOTES!! 1. Make sure to exhale when you are exerting yourself! Meaning when you lift the 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

About Clayton Beatty & Total Surfing Fitness

About Clayton Beatty & Total Surfing Fitness x About Clayton Beatty & My name is Clayton Beatty and I specialize in functional fitness training programs for extreme sport athletes. I am a Certified Trainer with a BSc Human Movement Degree from the

More information

LIFTING EXERCISE GUIDE. (By body part alphabetically, then by exercise alphabetically)

LIFTING EXERCISE GUIDE. (By body part alphabetically, then by exercise alphabetically) LIFTING EXERCISE GUIDE (By body part alphabetically, then by exercise alphabetically) BACK DEADLIFT 1. Stand in front of a loaded barbell. 2. While keeping the back as straight as possible, bend your knees,

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

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

Indigo-3G Dosing Protocols : Update 1

Indigo-3G Dosing Protocols : Update 1 Hypertrophy Training Program 1 - Phase 3 by Christian Thibaudeau Indigo-3G Dosing Protocols : Update 1 BREAK-IN PERIOD / FIRST-TIME USE: Take 4 capsules 3 times per day on an empty stomach 40-60 minutes

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

PART III STRUCTURAL WORK (same weight from week to week)

PART III STRUCTURAL WORK (same weight from week to week) Customized Hypertrophy Training by Christian Thibaudeau Program 1 Phase 1/3 DAY 1 BENCH PATTERN PART 1 HIGH FREQUENCY STRENGTH Perform 3-5 sets of the exercises listed. None of these sets are maximal as

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

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

Foundation Lower Body B (60 min)

Foundation Lower Body B (60 min) Foundation Lower Body B (60 min) Protection (5 min) Exercise Reps Duration (s) Ts on an Exercise Ball 8 30 Ls on an Exercise Ball 8 30 Scapular Push-Up (Kneeling) 20 60 Shoulder Depression 20 60 Hip Abduction

More information

Indigo-3G Dosing Protocols : Update 1

Indigo-3G Dosing Protocols : Update 1 Strength Training Program 1 - Phase 3 by Christian Thibaudeau Indigo-3G Dosing Protocols : Update 1 BREAK-IN PERIOD / FIRST-TIME USE: Take 4 capsules 3 times per day on an empty stomach 40-60 minutes prior

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

TRAINING WITH RESISTANCE BANDS

TRAINING WITH RESISTANCE BANDS TRAINING WITH RESISTANCE BANDS Training with Resistance Bands SAFETY WARNING Please read these instructions prior to using any resistance bands. Consult your Doctor before beginning any exercise program.

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: Shoulder and Triceps Routine #1 Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps

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 Routine

Strength Training Routine Challenging your muscles with strength training exercises two or three times each week is all that is required to improve endurance, strength, and tone of your muscles while gaining you several long term

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

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

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

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

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

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

The Golf Swing Speed Challenge (103) - First 3 Weeks

The Golf Swing Speed Challenge (103) - First 3 Weeks 103 The Golf Swing Speed Challenge (103) - First 3 Weeks In the first three weeks of this elite program you're going to be predominantly doing two things 1. Improving your flexibility through a range of

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

Pheidippides Marathon Cramping

Pheidippides Marathon Cramping Pheidippides Marathon Cramping Outline Morning Session Heavy Weight, Low Reps 1. Good mornings x 6 reps x 3 sets with 2-3 min rest 2. Reverse lunge with heavy med ball in front x 8 reps x 3 sets with 2-3

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

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

Cutting plan training programme

Cutting plan training programme WEEKLY FORMAT MON TUE WED THU FRI SAT SUN Week 7 5 mins Legs Back 65 mins LISS Arms 5 mins Week 8 5 mins Legs Back 70 mins LISS Arms 5 mins Week 9 10 mins Legs Back 75 mins LISS Arms 10 mins Week 10 10

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