Located in Southern California s San Fernando Valley, our wellness center is. hiking trails and the surrounding beaches of Malibu and Santa Monica.

Size: px
Start display at page:

Download "Located in Southern California s San Fernando Valley, our wellness center is. hiking trails and the surrounding beaches of Malibu and Santa Monica."

Transcription

1

2 Located in Southern California s San Fernando Valley, our wellness center is located just minutes away from endless hiking trails and the surrounding beaches of Malibu and Santa Monica. The Aranda Center Building Oxnard Street, Woodland Hills, CA WellPoint s Woodland Hills location has a total of 1820 associates who are eligible to be part of the Wellness Center. 136 associates are off premise workers. We also offer membership to associates from neighboring offices of Newbury Park and Thousands Oaks.

3

4 WELLNESS CENTER STAFF Mark Arana Beatriz Sarah Johnson Wellness Wellness Chavez Assistant Manager Manager Health Fitness Specialist From: From: Jersey From: Overland Park, City, Kansas NJ San Fernando College: Valley, CA College: Emporia Kean College: State University University University of California Degree: Northridge Degree: B. A. Recreation Degree: B.S. Health Promotions Administration Favorite M.S. Kinesiology Favorite Class Class to to Teach: Teach: Favorite Cardio Class Cycle Weight to Sculpt Burn Teach: Shadow Boxing Years Years at at NIFS: NIFS: Years 1 3 ½ at years NIFS: years 1 year

5 WELLNESS CENTER Equipment List Cardiovascular Equipment: y y y p g bikes,, Cybex y Treadmills,, Cybex Ark Trainers,, Cybex Upright Recumbent Cybex bikes, Precor Elliptical Trainers, Stairmaster Stepmill, Concept 2 Rower, and Spinning Bikes Resistance Training Equipment: Cybex Strength Equipment Chest Press, Overhead Press, Lat Pull Down, Back Row, Row Chest Fly/ Rear Delt, Arm Curl, Arm Extension, Assisted Chin/up Dip Machine, Functional Trainer, Smith Machine, Abdominal Machine, Squat Rack Leg Press, Leg Extension, Seated Leg Curl, Hip Abduction/Adduction Back Extension, Roman Chair Additional Equipment: Free Weights: Dumbbells 5 50 lbs., Plates 415lbs, 1 10 lbs Dumbbells, Two Benches Medicine Balls, Jump Rope, Fitness Balls, Resistance Bands, Aerobic Steps, Stretching mats, TV with DVD, Fitness DVD s, TRX Suspension Straps Facility Amenities: Drinking Fountains, 5 Flat Screen TV s, Scales, Lockers, Private Showers, Workout Cards, Magazines, Exercise Studio ThWellness The Woodland W have dl Center Hills Hill is Wellness Wover ll 8,000 Center C sqt feet was We adtotal of 1613 members Group Exercise Classes built December ofaranda 2008 Center Located in the in basement of the

6 WELLNESS CENTER INCENTIVE PROGRAMS

7 WELLNESS CENTER MEMBER PROGRAMS Exercise Prescriptions Our degreed and certified staff are ready to build an exercise program just for you! Whether you want to tone your body, train for a marathon, lose weight for a reunion, need a fast 15-minute routine, or need guidance on using exercise equipment, these exercise routines are designed to keep you on your toes and enjoying an active lifestyle. How do you join the club? It s easy, just visit the Wellness Center 15 or more times during each month. You will also be eligible to win a prize just for exercising. Fitness Assessments Remember to Our scan private your and barcode comprehensive at the front desk. We ll randomly pick current a winner fitness level. each This month. baseline Refer a member to the Wellness Center and we ll assessments help you determine your enter your name in a drawing to win a prize. The information serves as a great motivator to more members you refer, see the how more much you chances have improved over you ll the course of a few months. have at winning a prize.

8 WELLNESS EVENTS WALK AT LUNCH DAY W/ BOB HARPER

9 Dear Wellness Members CHALLENGES STRENGTH ACCOMODATING ACCOMODATING ASSOCIATES WITH TIME CONSTRAINTS EQUIPMENT MAINTENANCE GROUP EXERCISE CLASSES CAFETERIA INNOVATORS ACCOMODATE EACH OTHER AND MEMBERS DIVERSE GREAT TEAM WORK MEMBERS

10 MEMBER SPOTLIGHT Hollis Mills Motivator Loves to workout Participates in classes Gym cheerleader Loves to be challenged A competitor Always helps out at the gym

POWERFIT PERSONALIZED TRAINING PROGRAM

POWERFIT PERSONALIZED TRAINING PROGRAM POWERFIT PERSONALIZED TRAINING PROGRAM TYSON M DEC 16 - week cycle 8 WEEK TRAINING PLAN ABOUT YOU Your current health and fitness goals are to: Speed up metabolic rate MAINTAIN MAXIMUM MUSCLE MASS Compete

More information

4 x 15, 12, 10, 8 means ONE set of 15 followed by ONE set of 12 and so on. Do NOT perform 4 sets of all four repetitions FOUR times.

4 x 15, 12, 10, 8 means ONE set of 15 followed by ONE set of 12 and so on. Do NOT perform 4 sets of all four repetitions FOUR times. WORKOUT 2018 All Rights Reserved Created Exclusively for Bombshell Fitness by Shannon Dey SPECIAL INSTRUCTIONS When is noted, do not rest between exercises but rest 20-30 seconds after the is completed.

More information

Paul E. Saperstein Co., Inc.

Paul E. Saperstein Co., Inc. Paul E. Saperstein Co., Inc. Gym Equipment Treadmills - Ellipticals - Life Fitness - Precor - Sports Art - Cybex 1 Washington Mall Boston Massachusetts 02343 United States Started Oct 27, 2015 11am EST

More information

WEL LNE S S CENTER BORN FROM THE MEDITERRANEAN SPIRIT OF PEACE AND BALANCE

WEL LNE S S CENTER BORN FROM THE MEDITERRANEAN SPIRIT OF PEACE AND BALANCE WEL LNE S S CENTER BORN FROM THE MEDITERRANEAN SPIRIT OF PEACE AND BALANCE Hello from the team at ZUMA, The Wellness Center at Alys Beach. Thank you for requesting more information from us when we announced

More information

light cardio and dynamic stretching to properly prepare for training and prevent injury! Rest Back + Biceps + Shoulders Back + Biceps + Shoulders

light cardio and dynamic stretching to properly prepare for training and prevent injury! Rest Back + Biceps + Shoulders Back + Biceps + Shoulders COACH ASHLEY S WORKOUTS Equipment needed this month: Dumbbells Flat bench Resistance band(s) Optional if you have access: Cable machine machines (treadmill, stair climber, bike, etc.) DAYS 1-30 Remember:

More information

BID Purchase of Fitness Center Equipment for Tarrant County

BID Purchase of Fitness Center Equipment for Tarrant County Unit Price Extended Price 1 1 7 Smith Series with 255 Pound Plate Package (1 Set) $1570.00 (P) $1,570.00 2 1 Machine Bar Club Pack, 15 Piece Set $1121.00 (P) $1,121.00 3 1 Accessory Stand Package Kit with

More information

&START&DATE:&& & NAME:&& & HEIGHT:& & WEIGHT:& & 24 DAY CHALLENGE

&START&DATE:&& & NAME:&& & HEIGHT:& & WEIGHT:& & 24 DAY CHALLENGE &START&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && &&&&END&DATE:&& & NAME:&& & HEIGHT:& & 24 DAY CHALLENGE WEIGHT:& & && Welcome to the first day of your new fun, fit lifestyle, the first

More information

JOSHUA ZITTING S 8 WEEK SHRED TRAINING PLAN

JOSHUA ZITTING S 8 WEEK SHRED TRAINING PLAN JOSHUA ZITTING S 8 WEEK SHRED TRAINING PLAN Welcome To the Shred It s important to remember that solid planning is important while taking your fitness journey. This is why everything is laid out specifically

More information

HOLIDAY FITNESS CHALLENGE BROUGHT TO YOU BY

HOLIDAY FITNESS CHALLENGE BROUGHT TO YOU BY 4 WEEK HOLIDAY FITNESS CHALLENGE BROUGHT TO YOU BY FOREWORD Pressed for time this holiday season? Don t skip the gym! I have workouts that will keep you fit year-round. These workouts combine strength-training

More information

Hualālai Sports Club

Hualālai Sports Club Hualālai Sports Club Continue your lifestyle regime here at Hualālai, we offer our open-air strength and cardio gyms, 25-meter lap pool, 24-foot rock climbing wall, half-court basketball area, fitness,

More information

Plyometric box Stability ball Kettlebells Mat

Plyometric box Stability ball Kettlebells Mat COACH ASHLEY S WORKOUTS DAYS 1-30 Equipment needed this month: Dumbbells Barbell Weight plates Flat bench Resistance bands Plyometric box Stability ball Kettlebells Mat Optional if you have access: Cable

More information

NE W Park District Activity Center

NE W Park District Activity Center 2018-2022 : NEW PLACES TO PLAY NE W Park District Activity Center Look inside for details about our Activity Center plan including: 2018-2022: New Places to Play Details Site Map/Plan Floor Plans/Plan

More information

HOLIDAY TRIMMINGS WORKOUTS

HOLIDAY TRIMMINGS WORKOUTS Carlos s FreeMotion Workout Warm up: 5-10 minutes Machine of your choice FreeMotion: (30 60 second break in between each set) Upper Body Chest: Three sets of 10 Standing single arm alternating chest press

More information

Jamieson Place Fitness Centre Information

Jamieson Place Fitness Centre Information Jamieson Place Fitness Centre Information A FITNESS CENTRE THAT CAN RIVAL THE BEST THAT CALGARY HAS TO OFFER An exclusive fitness centre The Jamieson Place Fitness Centre is a leading industry service

More information

14 DAY INTRODUCTORY ROUTINE FOR BEGINNERS

14 DAY INTRODUCTORY ROUTINE FOR BEGINNERS 14 DAY INTRODUCTORY ROUTINE FOR BEGINNERS http://www.liveforgym.com 1 SECTION PAGE Legal Notice 3 Disclaimer 4 About The Program 5 14 Day Overview 6 Week 1 7 Week 2 12 Warmup Stretches 17 2 LEGAL NOTICE

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

Competition Brief. Competition title and level. Competition outline. Entry requirements. Competition rules. The detail. Fitness Instructor/Coach

Competition Brief. Competition title and level. Competition outline. Entry requirements. Competition rules. The detail. Fitness Instructor/Coach Competition Brief Competition title and level Fitness Instructor/Coach Competition outline This competition comprises of 2 stages. Both stages must be participated in, in order to successfully complete

More information

Entire Contents Of A Commercial Grade Gym & Studio - Including Full Line Of Matrix Strength & Cardio Equipment - Over 90 Lots

Entire Contents Of A Commercial Grade Gym & Studio - Including Full Line Of Matrix Strength & Cardio Equipment - Over 90 Lots Ramco UK Limited Entire Contents Of A Commercial Grade Gym & Studio - Including Full Line Of Matrix Strength & Cardio Equipment - Over 90 Lots Church Road South Skegness Lincolnshire PE25 3RS United Kingdom

More information

7 Workouts For Skinny Guys Who Want To Build Muscle. Contents. Introduction Full Body Workout (Beginners) How to use these workouts:...

7 Workouts For Skinny Guys Who Want To Build Muscle. Contents. Introduction Full Body Workout (Beginners) How to use these workouts:... Contents Introduction... 3 Full Body Workout (Beginners)... 5 How to use these workouts:... 5 Example Week:... 5 Workout 1: Full Body Workout...6 Workout 2: Full Body Workout...6 Workout 3: Full Body Workout...6

More information

4 x 20 of any exercise means: FOUR sets of TWENTY repetitions of the exercise

4 x 20 of any exercise means: FOUR sets of TWENTY repetitions of the exercise WORKOUT 2018 All Rights Reserved Created Exclusively for Bombshell Fitness by Shannon Dey SPECIAL INSTRUCTIONS When is noted, do not rest between exercises but rest 20-30 seconds after the is completed.

More information

We Gym Fitness First from 2009 are a leading Manufacturer, Wholesaler and trader of a broad range. Plates Stack, Exercise Bikes and many more.

We Gym Fitness First from 2009 are a leading Manufacturer, Wholesaler and trader of a broad range. Plates Stack, Exercise Bikes and many more. +91-8045322217 Gym Fitness First https://www.indiamart.com/gymfitness-first/ We Gym Fitness First from 2009 are a leading Manufacturer, Wholesaler and trader of a broad range of Exercise Machine, Dumbbell

More information

12 Week Program: Resistance Training & Cardio

12 Week Program: Resistance Training & Cardio 12 Week Program: Resistance Training & Cardio Level: Beginner Necessary Tools: Heart Rate Monitor Equipment (if no gym membership): 55cm stability ball, 5 lb. & 8 lb. dumbbells, 2 exercise bands (different

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

Maharashtra Sports Fitness

Maharashtra Sports Fitness +91-8048736492 Maharashtra Sports Fitness https://www.indiamart.com/maharashtra-sportsfitness/pdf1.html Established in 2012, Maharashtra Sports Fitness is a fast growing company and captivated in Manufacturing,

More information

Skinny to shredded: Workout Routines Skinny to shredded: Workout Routines By: Nicolas Cole

Skinny to shredded: Workout Routines Skinny to shredded: Workout Routines By: Nicolas Cole www.nicolascole.com Skinny to shredded: Workout Routines /nicolascole77 @nicolascole77 @nicolascole77 Skinny to shredded: Workout Routines 1 Skinny to shredded: Introduction So you want to get shredded?

More information

Racewalking Training Manual for Junior Athletes. Circuit training

Racewalking Training Manual for Junior Athletes. Circuit training Circuit training ü To augment the training program, weights and circuit training should be implemented on a regular basis. ü The building of Core Strength in racewalking is absolutely critical as Racewalking

More information

FITTE FI R RMER Exercise Plans

FITTE FI R RMER Exercise Plans 1 Exercise Plans Exercise Plan Week 1 Day 1: Cardiovascular Endurance Continuous Pick 3: Elliptical, Treadmill, Cycle, NuStep, Track, Cross-Trainer Day 2: Strength & Cardiovascular Endurance Day 3: Strength

More information

Wellness Center Indianapolis, IN

Wellness Center Indianapolis, IN Wellness Center Indianapolis, IN Dow AgroSciences 9330 Zionsville Rd. Indianapolis, IN 46268 9,000 square feet 2 group fitness studios Men s and Women s Locker rooms Lower Level Cardio Deck Upper Level

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

w e e k s 1-4 The 8-Week Shape and Tone Program

w e e k s 1-4 The 8-Week Shape and Tone Program w e e k s 1-4 The 8-Week Shape and Tone Program The 8-Week Shape and Tone Program Welcome to the 8-Week Shaping and Toning Program. If you just completed Four Weeks of Fat Blasting, congrats --- you are

More information

The Beede Swim and Fitness Center

The Beede Swim and Fitness Center The Beede Swim and Fitness Center Swimming. Diving. Running. Lifting. Playing. Stretching. Rowing. Riding. Connecting. Strengthening. Rehabbing. Rejuvenating. Whatever you re passionate about, the Beede

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

WEEK 1 - WORKOUT 1: Hams/Quads/Calves (Monday)

WEEK 1 - WORKOUT 1: Hams/Quads/Calves (Monday) WEEK 1 - WORKOUT 1: Hams/Quads/Calves (Monday) A Barbell Back Squat 3 5 3-0-1-0 2 min B Leg Press Super-Set 10 Feet Low & Together. 3 20 3-0-1-0 2 min C Seated Leg Extensions 6 20 + 3-0-1-0 60 sec D Seated

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

Fitness101 Intermediate to Advanced Plan.

Fitness101 Intermediate to Advanced Plan. Fitness101 Intermediate to Advanced Plan www.sleekgeek.co.za THE FITNESS 101 SLEEKGEEK 8-WEEK TRANSFORMATION PLAN LEVEL: INTERMEDIATE TO ADVANCED INTRODUCTION Welcome to our Fitness 101 8-Week Transformation

More information

Profitable Gym w/ Beach Real Estate

Profitable Gym w/ Beach Real Estate Profitable Gym w/ Beach Real Estate Owner Financing Negotiable Terms 400 Atlantic Blvd, Neptune Beach, FL 32266 Price: Lease Rate: $1,400,000 (only $60 PSF) Includes RE, Business and FF&E $6 PSF NNN 1st

More information

Sun Mon Tues Wed Thurs Fri Sat

Sun Mon Tues Wed Thurs Fri Sat We can offer a wide variety of group fitness classes. We strive to provide safe and effective exercise classes for all fitness levels. Below is a sample of the formats that we currently offer: Boot Camp

More information

TAFE NEW ENGLAND Assessment Task Cover Sheet

TAFE NEW ENGLAND Assessment Task Cover Sheet TAFE NEW ENGLAND Assessment Task Cover Sheet Learner Name Unit Code SISXFAC001 BSBRSK401 HLTWHS001 Unit Title Maintain equipment for activities Identify risk and apply risk management processes Participate

More information

Survey Respondents GEOGRAPHIC REGION. North Central USA 29% West USA 25 South USA 20 Northeast USA 17 Canada 10 LOCATION OF BUSINESS

Survey Respondents GEOGRAPHIC REGION. North Central USA 29% West USA 25 South USA 20 Northeast USA 17 Canada 10 LOCATION OF BUSINESS Trends Data 15th Annual 2010 IDEA Fitness Programs & Equipment Trends How to Read the Numbers The percentage (%) reflects the number of survey respondents who answered yes to a given survey ques - tion.

More information

WEDNESDAY. SATURDAY Back, Biceps, Rear Delts Seated Cable Rows Seconds Pull-Ups (assisted if needed) Seconds REST

WEDNESDAY. SATURDAY Back, Biceps, Rear Delts Seated Cable Rows Seconds Pull-Ups (assisted if needed) Seconds REST WEEK 1-3 DAY MUSCLE GROUP EXERCISE SETS REPS TIME BETWEEN SETS Monday Chest, Shoulders, Triceps Flat Dumbbell Press 10 10 90 Seconds Decline Barbell Press 10 10 90 Seconds Side Dumbbell Lateral Raises

More information

TRAINING PLAN FOR FEMALE FITNESS

TRAINING PLAN FOR FEMALE FITNESS TRAINING PLAN FOR FEMALE FITNESS We ve built a 30 day challenge built with all elements to help you get the results you re looking for. A program that s all inclusive of daily workouts, nutrition plans,

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

Shine Fitness Equipment

Shine Fitness Equipment +91-8048603604 Shine Fitness Equipment https://www.indiamart.com/shinefitness/ We are a distinguished manufacturer and supplier of efficient and durable Health Club Fitness Equipments. These are widely

More information

https://www.indiamart.com/welcareindia/

https://www.indiamart.com/welcareindia/ +91-8048003571 S&T Welcare Equipments Pvt Ltd https://www.indiamart.com/welcareindia/ We are the leading trader,supplier and retailer of Fitness Equipment, Home Treadmill, Fitness Bike, Exercise Rower,

More information

CONTENTS. Disclaimer...c. Workout Guidelines... d. 10 Tips to Train Safe... e. Workout Log... f. Intro Beginner Intermediate...

CONTENTS. Disclaimer...c. Workout Guidelines... d. 10 Tips to Train Safe... e. Workout Log... f. Intro Beginner Intermediate... CONTENTS INTRODUCTION Disclaimer...c Workout Guidelines... d 10 Tips to Train Safe.... e Workout Log... f WORKOUT PROGRAM Intro... 1 Beginner... 7 Intermediate... 14 Advanced - 2K3... 22 Expert - 2K4...

More information

SET 1 SET 2 SET 3 SET 4 SET5. Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps

SET 1 SET 2 SET 3 SET 4 SET5. Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps OPTIMIZE - WEEK 7 DAY 1 LOWER BODY SET 4 SET5 Leg Extensions 20 15 10 8 8 Squat Jumps 20 20 20 20 20 Calf Raises (seated) 20 20 20 20 20 Calf Raise (standing) 20 20 20 20 20 Lying Ham Curls 20 20 20 20

More information

Short- and Long-Term Goals

Short- and Long-Term Goals Short- and Long-Term Goals Consider these steps as you set your goals: Set reasonable goals. Establish short- and long-term goals. Identify a variety of short-term goals. Keep written records. Revise your

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

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

Strength Training. Presented by. Brian Siegert Marshalltown Police Department

Strength Training. Presented by. Brian Siegert Marshalltown Police Department Strength Training Presented by Brian Siegert Marshalltown Police Department My Background Started training in college Competed in natural body building competitions Graduated from University of Northern

More information

Mila Kunis Workout Routine

Mila Kunis Workout Routine Mila Kunis Workout Routine Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,

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

I m so pumped for you to jump right in, but first we need to go over a few key points of the workout portion of this challenge:

I m so pumped for you to jump right in, but first we need to go over a few key points of the workout portion of this challenge: WORKOUTS Introduction You carry yourself a little differently when you train. You earned your body, you respect your body, and that kind of confidence sends a strong message on the value of selfworth and

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

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

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

fit cards Strength training exercises for home, gym, or anywhere!

fit cards Strength training exercises for home, gym, or anywhere! fit cards Strength training exercises for home, gym, or anywhere! fit cards Fit cards are a tool to help you get (or stay) in shape at home or the gym. Contrary to popular belief you don t need a lot of

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

SCULPT SCULPT TRAINER LINDSEY S 6 WEEK FIT BODY SCULPT

SCULPT SCULPT TRAINER LINDSEY S 6 WEEK FIT BODY SCULPT SCULPT TRAINER LINDSEY S S T U O K R O W SCULPT 1 TABLE OF CONTENTS FIT BODY SCULPT WORKOUTS 03 06 11 16 23 24 Introduction Phase 1 Phase 2 Phase 3 Appendix 1 Appendix 2 2 INTRODUCTION I NTROD U C TION

More information

What is fitness? fit ness Aerobic: Anaerobic: Cardiovascular:

What is fitness? fit ness Aerobic: Anaerobic: Cardiovascular: What is fitness? fit ness (Noun): The condition of being physically fit and healthy, especially as the result of exercise and proper nutrition. A state of general mental and physical well-being. The quality

More information

DISCLAIMER - PLEASE READ!

DISCLAIMER - PLEASE READ! DISCLAIMER - PLEASE READ! This e-book and the information contained in it are not meant for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical

More information

Table of Contents. Back 3. Chest 7. Arms 10. Abs 16. Legs 19. Shoulders

Table of Contents. Back 3. Chest 7. Arms 10. Abs 16. Legs 19. Shoulders Table of Contents Exercises Page Back 3 Chest 7 Arms 10 Abs 16 Legs 19 Shoulders 23 www.baseballchartsonline.com 2 BACK EXERCISES Exercise Muscles worked Image Back Exercise #1: Alternating One Arm Back

More information

BARATHEON BODY BUILDER

BARATHEON BODY BUILDER ZONE WORKOUTS BARATHEON BODY BUILDER ZONE 1 FREE WEIGHTS WARM UP WITH 10 MINS OF LIGHT CARDIO OF YOUR CHOICE BICEP CURLS Stand with your arms Use a 6-12 guide, if Repeat the movement Start by selecting

More information

THE DEFINITIVE GUIDE

THE DEFINITIVE GUIDE THE DEFINITIVE GUIDE Gym Equipment Guide Names and Pictures So you decided to start training. Plan to visit the gym or buy equipment for the house. This guide will help you understand what are called exercise

More information

THE BEGINNER S GUIDE TO THE GYM. Everything you need to know

THE BEGINNER S GUIDE TO THE GYM. Everything you need to know THE BEGINNER S GUIDE TO THE GYM Everything you need to know 2 So you re going to start working out - - - - X First off, congratulations! By making this decision you ve made a commitment to improve yourself;

More information

Strength Training for the Knee

Strength Training for the Knee Strength Training for the Knee 40 Allied Drive This handout is to help you rebuild the strength of the muscles surrounding the knee after injury. It is intended as a guideline to help you organize a structured

More information

Want to challenge yourself? Try the EXTREME* challenge. *No extra points will be awarded for completing the EXTREME challenge.

Want to challenge yourself? Try the EXTREME* challenge. *No extra points will be awarded for completing the EXTREME challenge. Lancers: Choose one of the two challenges for each day. These challenges can be done in addition to your normal workout routine. More than one challenge can be completed each day. We want you to achieve

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

Zanna Van Dijk s Legacy St. Regis Maldives Workout

Zanna Van Dijk s Legacy St. Regis Maldives Workout Zanna Van Dijk s Legacy St. Regis Maldives Workout Warming Up It is essential that prior to any of the workouts you warm up and cool down appropriately. Here is an example warm up routine you could complete

More information

Week of: July 27 th August 2 nd

Week of: July 27 th August 2 nd Week of: July 27 th August 2 nd Light Circuit (Each circuit to be done 3 times for 30 sec each exercise) Agility Protocol 1 Single Leg Squats Push up on PB w/ weight vest s Front Twist Throws s Push up

More information

Competition Brief. Competition title and level Fitness Instructor/Coach. Entry requirements

Competition Brief. Competition title and level Fitness Instructor/Coach. Entry requirements Competition Brief Competition title and level Fitness Instructor/Coach Entry requirements Competitors must be at least 16 years of age on 1 September 2015 to be eligible to compete, there is no upper age

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

Copyright Notice. Disclaimer and/or Legal Notices. Full Body Workouts

Copyright Notice. Disclaimer and/or Legal Notices. Full Body Workouts Copyright Notice This information is for your personal use ONLY. You cannot distribute, copy, reproduce, or otherwise sell this product or information in any form whatsoever, including but not limited

More information

Sri Vigneshwara Engineerings

Sri Vigneshwara Engineerings +91-8071804235 Sri Vigneshwara Engineerings https://www.indiamart.com/srivigneshwaraengineerings/ We are into manufacturing and supplying comprehensive range of Single & Multi Station Gym Equipment, Home

More information

Whole Body Strength Men

Whole Body Strength Men Whole Body Strength Men Whole Body Strength for Men Introduction This exercise routine is created for men and women with the goal of strengthening their overall body. Included in this workout are a range

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

For faster results, add your choice of cardio (walking/running, elliptical, treadmill) 4 or 5 times a week.

For faster results, add your choice of cardio (walking/running, elliptical, treadmill) 4 or 5 times a week. Fit, Firm, Flexible, Fast! Shape up fast with a double-duty cardio and strength-training workout that builds lean muscle, increases flexibility, and gets you the fit body you want. Work your whole body

More information

Colorado College. Volleyball Summer Workout 2011

Colorado College. Volleyball Summer Workout 2011 Colorado College Volleyball Summer Workout 2011 Created By: Beau Smith, CSCS Head Strength and Conditioning Consultant 719-314-5583 cctigerstrength@gmail.com Visit for exercise demonstrations. Or contact

More information

NEW RATES NEW US NEW YOU!

NEW RATES NEW US NEW YOU! COMING SEPTEMBER 1 NEW RATES NEW US NEW YOU! Introducing the ALL-INCLUSIVE MEMBERSHIP More value for your dollar with: Unlimited group ex classes Indoor pool for lap swim Indoor track Basketball court

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

Hypertrophy Workout Cycle

Hypertrophy Workout Cycle Hypertrophy Workout Cycle John Rusin Contributor EDITOR'S NOTE: Dr. John Rusin is not your run-of-the-mill physical therapist and coach. His vision and knowledge brings together highperformance strength

More information

FIREHOUSE FITNESS EDUCATION & TRAINING FACILITY

FIREHOUSE FITNESS EDUCATION & TRAINING FACILITY FIREHOUSE FITNESS EDUCATION & TRAINING FACILITY Firehouse Fitness Leeds, Centaur House, 91 Great George St, Leeds, LS1 3BR. INTRODUCTION Firehouse fitness is an independent health & fitness company founded

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

Included in this FREE 3-Day Burn: 1. Lower Body Workout 2. Upper Body Workout 3. HIIT Workout. 3 Day FREE Full Body Burn

Included in this FREE 3-Day Burn: 1. Lower Body Workout 2. Upper Body Workout 3. HIIT Workout. 3 Day FREE Full Body Burn Included in this FREE 3-Day Burn: 1. Lower Body Workout 2. Upper Body Workout 3. HIIT Workout 3 Day FREE Full Body Burn Thank you for subscribing! This 3-Day Body Burn is a glimpse into some of my favorite

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

SPT January 2010 Training. This packet contains: Your SPT Training and Schedule Your Fitness Girl Workout Rear View Revival Gravity Tushy

SPT January 2010 Training. This packet contains: Your SPT Training and Schedule Your Fitness Girl Workout Rear View Revival Gravity Tushy SPT January 2010 Training This packet contains: Your SPT Training and Schedule Your Fitness Girl Workout Rear View Revival Gravity Tushy SAVAGE ONLINE PROGRAMS SPT JANUARY 2010 TRAINING PLEASE SEE BELOW

More information

November 3-8 Wednesday 5 Xpress Sport Conditioning

November 3-8 Wednesday 5 Xpress Sport Conditioning 5:30 8:30 9:45 3 ½ & ½ Step & Strength 4 Core Initiatives November 3-8 5 Xpress Sport Conditioning Wendy HIIT w/strap Work 6 Tabatha Flow 7 Body Bar+ 8 9:00 Body Bar Kerri 10:15 Cardio Dance 11:00 Bryson

More information

HIGH INTENSITY INTERVAL TRAINING EVOLVED

HIGH INTENSITY INTERVAL TRAINING EVOLVED HIGH INTENSITY INTERVAL TRAINING EVOLVED SPARC HIGH INTENSITY INTERVAL TRAINING EVOLVED HIGH INTEREST IN HIIT HIIT is considered by many to be the most efficient exercise training technique in the world.

More information

Floyd County Family YMCA

Floyd County Family YMCA Fitness Fundamentals Rules for Phase 2 Participation Before you begin the Phase 2 program you must Meet with a Healthy Living Coach to learn the Phase 1 program. Complete 6 total workouts or 2 workouts

More information

12 Week Workout Program

12 Week Workout Program 12 Week Workout Program By Lee Hayward I get a lot of e-mail from people asking me all sorts of exercise related questions such as: - How many days per week should I workout? - How many exercises should

More information

Exercise Recommendations and Guidelines

Exercise Recommendations and Guidelines Exercise Recommendations and Guidelines An exercise routine is vital to your success with the SWL tool. Exercise not only helps with weight loss, but also with weight maintenance for the long-term. A mix

More information

EMMY ROSSUM WORKOUT ROUTINE

EMMY ROSSUM WORKOUT ROUTINE EMMY ROSSUM WORKOUT ROUTINE Bonus PDF File By: Mike Romaine Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying,

More information

CW High School. Phy Ed I can display and encourage fellow students to use proper safety techniques on all upper and lower body equipment.

CW High School. Phy Ed I can display and encourage fellow students to use proper safety techniques on all upper and lower body equipment. 1. Introduction to the Wellness Center (12 Days) (16.67%) 1.1 I can display and encourage fellow students to use proper safety techniques on all upper and lower body equipment. 4 Pro cient I can display

More information

A G E N D A FITNESS CENTER ADVISORY COMMITTEE REGULAR MEETING WEDNESDAY, JUNE 14, 2017, AT 9:30 A.M. BOARD ROOM AT GATEWAY COMPLEX

A G E N D A FITNESS CENTER ADVISORY COMMITTEE REGULAR MEETING WEDNESDAY, JUNE 14, 2017, AT 9:30 A.M. BOARD ROOM AT GATEWAY COMPLEX A G E N D A FITNESS CENTER ADVISORY COMMITTEE REGULAR MEETING WEDNESDAY, JUNE 14, 2017, AT 9:30 A.M. BOARD ROOM AT GATEWAY COMPLEX 1. MEETING CALLED TO ORDER: Claudia Tierney, Chairman 2. ROLL CALL: Tierney,

More information

LIVINGSPORT. product innovation, quality and service with commitment to making a positive difference to the lives of our customers.

LIVINGSPORT. product innovation, quality and service with commitment to making a positive difference to the lives of our customers. Catalogue LIVINGSPORT We are a Scandinavian fitness company specialising in design, manufacture, marketing and sales of a comprehensive range of fitness equipment to both the commercial and private markets.

More information

Transformation Blueprint: Phase 2

Transformation Blueprint: Phase 2 1 Transformation Blueprint: Phase 2 Planning: Plan your training split for the next 4 weeks. This is designed so you can perform all of the days in order back to back or with days of rest in between. You

More information

LEG EXERCISES. Remember to always stretch out the legs after each workout you do to avoid muscle soreness from setting in.

LEG EXERCISES. Remember to always stretch out the legs after each workout you do to avoid muscle soreness from setting in. No other training will burn fat faster than lower body training. Since the legs are the largest muscles in the body, they ll use up a high amount of energy each and every time they contract, giving you

More information

For this free weight-based workout, you will do straight sets, resting 2-minutes in between exercises and 2-minutes at the end of each set.

For this free weight-based workout, you will do straight sets, resting 2-minutes in between exercises and 2-minutes at the end of each set. Weekend Warrior Training Plan Program 2 Month 2 (Weeks 5 through 8) Maximum Strength Phase (MS) Free Weight Based - Straight Sets YOU HAVE YOUR PLAN, NOW HERE ARE YOUR EXERCISES. Notes: This workout is

More information

LIFETIME FITNESS HEALTHY NUTRITION. UNIT 1 - Lesson 6 FLEXIBILITY LEAN BODY COMPOSITION

LIFETIME FITNESS HEALTHY NUTRITION. UNIT 1 - Lesson 6 FLEXIBILITY LEAN BODY COMPOSITION LIFETIME FITNESS HEALTHY NUTRITION MUSCULAR STRENGTH AEROBIC ENDURANCE UNIT 1 - Lesson 6 FLEXIBILITY LEAN BODY COMPOSITION MUSCULAR ENDURANCE Created by Derek G. Becher B.P.E., B. Ed., AFLCA Resistance

More information