Print n Go. Exercise Library for the 40 Day Max Fat Burn

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1 Print n Go Exercise for the 40 Day Max Fat Burn

2 Exercise - Contents Introduction 2 Introduction (cont) 3 Warm Up Exercise #1 - Knee Crossovers 4 Warm Up Exercise #2 - Glute Bridge 4 Warm Up Exercise #3 - Prisoner Squat 5 Warm Up Exercise #4 - Step Over 5 Warm Up Exercise #5 - Hip Flexor Stretch 6 Warm Up Exercise #6 - Windmill 6 Warm Up Exercise #7 - Push Up on Knees 7 Air Squat 8 Assisted Pull Up (Wide Grip) 8 BB or KB Sumo Deadlift 9 BB Push Press 9 BB Romanian Deadlift 10 BB Row 10 Bicycle 11 Box Jump 11 Bridge into Hamstring Curl on Ball 12 Cable Kneeling One Arm Row 12 Cable Pull Through 13 Close Grip Pulldown 13 Contralateral Dead Bug 14 DB Alternating Bench Press 14 DB Alternating Row 15 DB Alternating Shoulder Press 15 DB Arnold Press 16 DB Bulgarian Split Squat 16 DB Chest Press on Ball 17 DB Iron Cross 17 DB Lying Lateral Raise 18 DB One Arm Row 18 DB or BB Curl 19 DB or BB Lateral Squat 19 DB or BB Split Squat 20 DB or BB Squat 20 DB or BB Step Up 21 DB or BB Walking Lunge 21 DB or KB Single Leg Romanian Deadlift 22 DB or KB Swing 22 DB Pullover 23 DB Rear Delt Fly 23 DB Seated Hang Clean 24 DB Seated Shoulder Press 24 DB Side Raise 25 DB Straight Arm Pulldown 25 DB Fit Ball Squat 26 DB Thruster 26 DB Wide Leg Squat with Calf Raise 27 Dead Bug 27 Decline Push Up 28 Flat Bench Leg Raise 28 Frog Jump 29 Glute Bridge with Plate 29 Goblet Squat 30 Half Kneeling Landmine Press 30 Incline Push Up 31 Inverted Row 31 Jack Knife on Ball 32 Jump Squat 32 Lat Pulldown 33 Leopard Crawl ing 33 Long Jump 34 Lumberjack Squat into Calf Raise 34 Mountain Climber 35 Plank 35 Plank - Forearms on Ball, Feet on Bench 36 Push Up 36 Renegade Row 37 Reverse Crunch 37 Seated Row 38 Skaters 38 Spiderman Lunge 39 Star Jumps 39 Triceps Bench Dip 40

3 - Introduction Read this first... You ll notice several phrases being repeated over and over again in these exercise descriptions. I talk about neutral spine, keeping the shoulders back and locked down and engaging your core. That s because they are important to most if not all exercises! Let s have a brief look at what they mean. Neutral Spine Position: There are three natural curves in a healthy spine. 1. The neck or cervical spine, curves gently inward (lordosis) 2. The mid back, or thoracic spine, is curved outward (kyphosis) 3. The low back, or lumbar spine, also curves inward (lordosis) It is important to maintain the neutral alignment of these curves to assist with cushioning the spine from excessive stress or strain. Learning how to maintain a neutral spinal alignment will also help to stabilise the spine during everyday activities such as walking, sitting and lifting. These natural curves of the spine are caused by muscles, ligaments and tendons that are connected to the vertebrae of the spine. These structures support the spine which would collapse without them. The muscles involved in this balancing act are mainly the back and the abdominals. The abdominals attach to the ribs, pelvis and indirectly to the lumbar spine to offer support, whilst the muscles of the back are layered, with each layer working to balance the spine. 2

4 - Introduction Read this first...(cont.) Engaging the Core If you re a mum, you probably heard all about the importance of a strong pelvic floor during pregnancy. But working the pelvic floor muscles is not just for women or bouncing back from pregnancy. The engagement of the muscles of the pelvic floor is critical to providing a stable base of movement for anyone. Engaging the core is not just breathing in in fact it s nothing like that. You need to feel like you are pulling the pelvic floor up and in toward the centre line. You might also imagine pulling the sit bones together, or trying to stop the flow of urine. Practice it, because this is how you should prepare before you perform any resistance based exercise. Switching on the core muscles will keep your back and body supported when you lift heavy things. 3

5 Warm Up Exercise #1 - Knee Crossovers Preparation: Stand with your feet together and hands on shoulders, elbows out to the side. Execution: Shift your weight slightly to the right foot as you raise your left knee upwards. At the same time take your right elbow across your body to touch your left knee. Return to start position. Do the same with the other side. Return to start position. This is one repetition. Comments: Look straight ahead, tuck chin under and keep shoulders down. Stand tall keeping a neutral spine. Warm Up Exercise #2 - Glute Bridge Preparation: Lie with arms at sides, feet on floor, knees bent. Press into heels. Execution: Exhale - Slowly lift hips off of floor toward ceiling, squeezing your butt at the top of the movement. Inhale - Return to starting position. Comments: Squeeze glutes through the entire movement. Try not to let your butt touch ground when lowering between reps. 4

6 Warm Up Exercise #3 - Prisoner Squat Preparation: Stand as tall as you can with your feet spread shoulder-width apart. Place your fingers on the back of your head. Pull your elbows and shoulders back. Brace your core and hold it that way. Execution: Squat down by pushing your hips back and bending your knees. Your knees should stay over the centres of your feet as you squat. Squat down until the tops of your thighs are parallel to the floor. Pause slightly at the bottom then slowly push yourself back to the starting position. Comments: Push through the heels, not toes. Your torso should stay as upright as possible. Don t let your lower back round. Warm Up Exercise #4 - Step Over Preparation: If you have access to a bar, pole or bench use that as a prop, otherwise simply pretend you are stepping over something. Stand upright, and to one side of a bench (assuming you are using one). Execution: Raise the leg closest to the bench up, forward and over as you step over the other side. Your other leg follows suit. The movement is as you step over (or pretend to step over) a bar/beam. Then repeat from the other side to complete one full repetition. 5

7 Warm Up Exercise #5 - Hip Flexor Stretch Preparation: Lunge forward with one knee on padded mat, other foot out in front. Execution: Keeping chest up, straighten hip of rear leg by pushing hips forward. Hold stretch for required duration. Repeat with opposite side. Warm Up Exercise #6 - Windmill Preparation: Kneel on all fours on a mat, towel or carpet to protect your knees. Execution: With your palm up, take your right hand under your body and through to the other side into a stretch, while looking upwards and to the left. Exhale deeply during this movement. Place your hand on the floor, palm up and pause for a second. Inhale while returning to starting position. Perform the same movement on the other side to complete one full repetition. Comments: Keep core engaged at all times. 6

8 Warm Up Exercise #7 - Push Up on Knees Preparation: Lie prone on floor with hands slightly wider than shoulder width. Bend knees and raise body up off floor by fully extending arms. Execution: Keeping your body straight and knees bent, bend your elbows and lower your upper body until your chest is about an inch off the floor. Push body back up until arms are extended. Repeat. Comments: Keep your core engaged and pelvis tucked under at all times. Do not let your body sag in the middle. To Make it Easier: Perform an Incline Push Up To Make it Harder: Perform a standard Push-up 7

9 Air Squat Preparation: Stand with your feet hip-width apart with your toes pointed slightly outward. Hold your arms straight out in front at shoulder height. Execution: Bend your knees and push your butt and your hips out and down behind you as if you were sitting into a chair. Keep your weight on your heels and make sure your knees are over your toes, but not beyond them. Come down until your thighs are below parallel to the ground. As you lower down, raise your arms in front of you no higher than parallel to the ground. Make sure to keep your torso upright. Straighten your legs and squeeze your butt to come back up. Comments: Don t let your knees roll inwards as you are squatting. They should be slightly externally rotated. Assisted Pull Up (Wide Grip) Preparation: Step up and grasp bar with wide overhand grip. Step down onto assistance lever or platform. Execution: Pull body up until neck reaches height of hands. Lower body until arms and shoulders are fully extended. Repeat. Comments: If no assisted machine is used, assist as needed by allowing training partner to pull feet up behind legs or push self up with legs on elevation. Range of motion will decrease if grip is too wide. NOTE: These images show a Band Assisted Pull Up. 8

10 BB or KB Sumo Deadlift Preparation: Position your feet under the bar with a very wide stance, toes pointing slightly outwards. Bend at the knees and grasp the bar between your legs with a mixed, narrow/shoulder width grip (one hand over/one hand under note the images show an overhand grip). Execution: Keeping your butt low, chest up and arms straight, extend your hips and knees to full extension as you pull the bar up with you. Squeeze your butt at top of the movement. Keeping your butt low, core tight, chest up, and shoulders back and down, bend your knees and return the bar to the floor. Repeat for desired number of repetitions. Comments: Keep the hips low, chest high, shoulders back and your arms and back straight throughout. Keep core engaged. Keep the bar close to body. BB Push Press Preparation: Grasp barbell with overhand grip, slightly wider than shoulder width. Position bar chest high with torso tight. Retract head back. Execution: Dip body by bending knees slightly. Explosively drive upward with legs, driving barbell up off shoulders, vigorously extending arms overhead. Return to shoulders and repeat. 9

11 BB Romanian Deadlift Preparation: Stand with shoulder width or narrower stance and grasp a barbell with a shoulder width grip. Execution: With your shoulders locked back and keeping bar close to body at all times, lower the bar to the top of your feet by bending at the hips. Knees should be slightly bent as you lower the bar. Your back should be parallel to the floor at the lowest position. Return to the start position by extending (straightening) the hips and knees until standing upright. Repeat for desired number of repetitions. Comments: Keep your arms straight and back flat. Do not round or hunch the shoulders! BB Row Preparation: Grasp the bar with a shoulder width or wide overhand grip. Bend your knees slightly and bend over the bar keeping your back flat. Execution: Keeping your core tight, shoulders back and chest up pull the bar to your upper waist. Return until arms are extended. Repeat for desired number of repetitions. Comments: Don t round your back or hunch your shoulders! 10

12 Bicycle Preparation: Lie on your back on a mat and place your hands behind your head, lightly supporting it with your fingers. Execution: Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck. Rotate to the left, bringing the right elbow towards the left knee as you straighten the other leg. Switch sides, bringing the left elbow towards the right knee. Comments: Keep small of back pressed into floor at all times. Box Jump Preparation: Stand in front of a secured box or platform of around upper shin to knee height. Execution: Bend at the knees and using your arms to propel you, jump onto the box, aiming to land as softly as possible - and with both feet completely on top of the box. Step back down to the starting position and then repeat for desired number of repetitions. Comments: While the aim is to use a box as high as possible, it s best to start low until you have the confidence to jump higher. 11

13 Bridge into Hamstring Curl on Ball Preparation: Lie on your back with your legs straight and feet up on a Fit Ball. Execution: Keeping your core tight, press your heels down into the ball and lift your butt off the floor, making a bridge. Bring your feet back in towards your butt, then lift at the hips and squeeze your butt at the top of the movement. Return back out slowly. Lower your butt back down to the floor and relax. Repeat for desired number of repetitions. Cable Kneeling One Arm Row Preparation: Set up a low cable with a stirrup handle or you can use a band. Position yourself on all fours in front of a cable machine. Keeping your shoulders locked down, your back flat and core engaged, grab the handle with one outstretched hand. Execution: Keeping your elbow close to your side, pull the handle (or band) back,. Pull and squeeze your shoulder blade back at the top of the movement. Return until your arm is extended and repeat for desired number of repetitions. Then change arms. Comments: Pause and squeeze for 1 second at top of movement. NOTE: These images show a Kneeling 1 Arm Row using a band. 12

14 Cable Pull Through Preparation: Attach a rope to a low cable pulley machine (or use a band with sufficient resistance). Facing away from the machine, take the rope (or band) in your hands, between your legs. Bend forward by flexing at the hips. Your legs should be straight but not locked and you should feel resistance in your hamstrings. Execution: Keeping your arms straight, shoulders back and chest up, extend the hips in a powerful thrusting movement. At the top of the movement push your hips forward while pausing and squeezing your butt. Return to start position and repeat for desired number of repetitions. Comments: This can take a bit of practice but it s worth persevering with! It s one of my favourite exercises for legs and butt! Close Grip Pulldown Preparation: Grasp a high parallel cable attachment and your thighs under supports. Execution: Pull down the cable attachment to upper chest while squeezing your shoulder blades together. Return until your arms and shoulders are fully extended upward. Repeat for desired number of repetitions. Comments: Keep chest up and shoulders back and locked down. 13

15 Contralateral Dead Bug Preparation: Lie down on your back on the floor. Raise your legs and arms, and pull your rib cage down so your lower back pushes into the floor. Execution: Keeping the left leg in place, slowly lower the right leg as you simultaneously lower the left arm towards the floor. Maintaining a neutral spine, exhale and return to starting position. Do the same on the other side. Repeat for desired number of repetitions. To make it easier: Perform a Dead Bug DB Alternating Bench Press Preparation: Hold dumbbells and sit down on a bench. Lay back on the bench while pushing the dumbbells straight up above your chest. Execution: Slowly and with control lower one dumbbell until it almost reaches your chest. Push the dumbbell straight back up to almost touch the other dumbbell. Do not lock out your elbow. Without pausing, repeat with the other arm. This is one repetition. Repeat for desired number of repetitions. Comments: Keep your core braced throughout the movement. Keep your chest up, and shoulders locked down and back. 14

16 DB Alternating Row Preparation: Grasping a pair of dumbbells, bend forward at the hips until your torso is parallel to floor or at a 45 degree angle. Hold the weights straight down without locking the elbows. Keep your core engaged and knees slightly bent. Execution: Keeping your elbows close to your sides, bend one elbow and pull the arm back. Squeeze the shoulder blades together at the top of the movement. Lower the arm and immediately repeat with the other arm, keeping the movements slow and controlled. Repeat for desired number of repetitions. Comments: Keep elbows close to your sides at all times and shoulders locked down. Be sure to keep your core engaged throughout the movement to support the lower back. DB Alternating Shoulder Press Preparation: Stand with legs shoulder width apart and knees slightly bent. Raise a pair of dumbbells to your shoulders with your palms facing forward and your elbows pointing down. Execution: Keeping one hand/dumbbell in place, press the other hand/dumbbell straight up. After a brief pause, return the dumbbell to the starting position. Repeat for the opposite side, continuing to alternate between arms. Perform desired number of repetitions. 15

17 DB Arnold Press Preparation: Sit with two dumbbells positioned in front of your shoulders, palms facing your body and elbows directly under your wrists. Execution: Initiate the movement by bringing the arms out to your sides and then pressing the dumbbells overhead until your arms are outstretched. Do not lock out the elbows. Reverse the movement to lower dumbbells back to the starting position. Repeat for desired number of repetitions. Comments: Maintain a neutral spine, keep your shoulders back and locked down and your core engaged. DB Bulgarian Split Squat NOTE: Start without dumbbells until you master this exercise! Preparation: Place one foot well in front of the other with your rear foot on a bench. Warning - it can be a little tricky to get into position when holding dumbbells! Execution: Keeping your body upright at all times, slowly lower your back knee until you feel a stretch in your rear thigh. Push upwards through your front heel to return to the start position. Complete all the repetitions on one leg before switching to the other leg to perform the same number of repetitions. 16

18 DB Chest Press on Ball Preparation: Rest dumbbells on your knees as you sit down on a Fit Ball. Roll back until your middle back is resting on the ball; at the same time position your bent legs out in front. Brace the abdominals and push dumbbells up to the starting position. Keep arms straight but do not lock out your elbows. Execution: With control, lower the dumbbells down until they are almost touching your chest. Pause, and then contract the chest and push the dumbbells back up. Repeat for desired number of repetitions. Comments: Ensure you keep your core tight and your feet flat on the floor for stability.. Keep shoulders back and locked into position. DB Iron Cross Preparation: Stand with feet shoulder width apart holding a light dumbbell in each hand. Lift the arms to your sides so that your torso and the arms form the letter T. Arms should be parallel to the floor and palms should be facing forward. Execution: Squat down by bending at the knees and until your thighs are parallel to the floor. Keeping the arms straight, simultaneously bring the arms together in front of you until the palms of your hands are facing each other. Return to the standing position while simultaneously moving the arms back out to the sides to form a giant T as you stand upright. *NOTE: You can also perform this exercise in the opposite way - when you are squatting down your arms are outstretched to the sides and when you stand up your arms come together in front. This is the version I am performing in the images and the video. 17

19 DB Lying Lateral Raise Preparation: Lie down on your side on an elevated bench, leaning on your elbow for support. Grasp a light dumbbell with the other hand. Execution: Keeping your elbow slightly bent, raise the dumbbell upwards until your shoulder resists any further movement. Lower and repeat for desired number of repetitions. Change sides and perform with the other arm. Comments: Bench should be high enough to prevent the dumbbell from hitting floor and close to horizontal. DB One Arm Row Preparation: Stand beside a bench vertically positioned with a dumbbell placed in front of you. Place the knee closest to the bench and hand of your supporting arm on the bench. Position your foot that s on the ground slightly back and to the side. Grasp the dumbbell from the floor. Execution: Keeping your elbow close to your body, pull the dumbbell up to your side until it makes contact with your ribs. Squeeze your shoulder blade back and pause at top of movement. Return your arm to starting position and repeat for desired number of repetitions.. Change sides and perform with the other arm. Comments: Do not rotate your torso in an effort to throw the weight up. Keep your back flat, core engaged and shoulders locked in and down. You should be able to lift a sizeable dumbbell no tiny little weights please! 18

20 DB or BB Curl Preparation: Stand, grasping two dumbbells at your sides. Execution: With elbows tucked into your sides bend the elbows and curl the dumbbells up until your forearms are vertical. Lower until your arms are fully extended. Repeat for desired number of repetitions. Comments: Keep the tension on the muscles at all times; do not rest at the top of the movement. Be sure to extend the arms all the way out at the bottom of the movement. DB or BB Lateral Squat Preparation: Place a barbell across your upper back/shoulder area and grasp either side with your hands, while taking a shoulder width stance. Execution: Take a large stride laterally to the left side with your left leg. Allow both knees to bend into a low squat position. Keep your abs tight, chest up and your lower back flat. Push explosively back towards the middle with your left leg to return to the start ing position. You can either repeat for desired number of repetitions to one side before performing them on the other - or alternate legs as you go. 19

21 DB or BB Split Squat Preparation: Grasp dumbbells at your sides. Stand with one foot for ward and the other foot behind in a lunge position. The heel of your back foot should be raised off the floor. Execution: Bend your back knee and lower it straight down towards the floor. Just before your knee touches the floor push up through the heel of your front foot and back to the start position. Do not lock out the knee when straightening. Repeat for desired number of repetitions then change sides and continue with the opposite leg. Comments: Keep your body upright; do not lean forward. Keep core tight, chest up, shoulders back and locked down. Keep your feet in line with your knees throughout the movement. DB or BB Squat Preparation: Grab a pair of dumbbells and hold them at arm s length next to your sides, your palms facing each other. Set your feet shoulder width apart and keep your weight on your heels (not on your toes) for the entire movement. Execution: Brace your abs and squat down by pushing your hips back and bending your knees. At the bottom of the movement, the tops of your thighs should be parallel to the floor. Pause in this position, then slowly push through your heels and return to the starting position. Comments: Keep your core engaged and torso as upright as you can for the entire movement, with your lower back naturally arched. Squeeze your butt as you return to the start position. 20

22 DB or BB Step Up Preparation: Stand holding dumbbells grasped to your sides and facing the side of a step or bench. Execution: Place the foot of first leg on top of the bench (Step up with second leg and stand on top of bench. Step back down on floor starting with the first leg, followed by the second leg. Repeat for desired number of repetitions. Change leading legs and perform same number of repetitions on the other side. You could also do it with alternating legs. Comments: The step or bench height should be mid-shin to knee height. The higher the step the more difficult it will be. Be sure to the whole foot should be on the bench, don t let your heels hang off). Keep your torso upright at all times. Keep your knees and toes in alignment. DB or BB Walking Lunge Preparation: Stand holding dumbbells grasped to your sides. Execution: Lunge forward with one leg. Lower your torso by bending the front knee while at the same time lowering the back knee until it is almost in contact with the floor (the back heel will lift off the ground). In one fluid movement, lunge forward with the back leg and repeat the process above. Continue lunging forward with alternating legs until desired repetitions have been completed. Comments: Keep your torso as upright as possible and your knees and toes in alignment during the movement. It should be a fluid movement; not stop and start. 21

23 DB or KB Single Leg Romanian Deadlift Preparation: Hold a dumbbell in each hand and position them down in front of upper thighs with arms straight. Stand with feet together and lift your right leg slightly so foot is just off floor. Execution: Lower dumbbells to floor while flexing (bending) the left knee and raising the right leg behind. Keep your shoulders back and down and the knee of your supporting leg slightly bent. Keep the hip and knee of lifted leg extended behind throughout the movement. Once a stretch is felt in the hamstrings of the supporting leg (or the dumbbells contact the floor), return to your original position by raising your torso and lowering the lifted leg. Straighten the knee of your supporting leg as you stand up. Repeat for desired number of reps then change sides. Comments: Keep your arms straight, shoulders back and locked down, while maintaining a neutral spine. Do not lower weight beyond a mild stretch throughout hamstrings. Squeeze your glutes on the supporting leg as you return to an upright position. DB or KB Swing NOTE: This is an explosive movement! Preparation: Straddle kettlebell with feet slightly wider apart than shoulder width. Squat down with arm extended downward between legs and grasp kettlebell handle with an overhand grip. Position your shoulders over the kettlebell keeping your lower back taut and torso close to vertical. Execution: Pull kettlebell off floor, slightly forward, just above height of ankles. Immediately dip down slightly and swing kettlebell back under hips. Quickly swing kettlebell up to about shoulder height, by raising upper body upright and extending legs it s a hip thrusting movement, not a squat. Continue to swing kettlebell back down between legs and up to shoulder height. Complete required number of repetitions before slowing the kettlebell s swing and place on floor between feet in your original dead lift posture. 22

24 DB Pullover Preparation: Lie with your upper back perpendicular on a bench and flex hips slightly. Grasp one dumbbell from behind or from side with both hands under the plate of the dumbbell. Position the dumbbell over your chest with the elbows slightly bent. Execution: Keeping your elbows slightly bent throughout the movement, lower the dumbbell over and beyond your head until your upper arms are in-line with your torso. Pull the dumbbell back up and over chest. Repeat for desired number of repetitions. Comments: Keep your hips down and keep the elbows fixed in a small bend throughout exercise. DB Rear Delt Fly Preparation: Sit on the edge of bench grasping dumbbells to each side. Bend forward at the hips and over your knees, keeping your back as flat as possible. Position your elbows with a slight bend and palms facing together. Execution: Raise your upper arms out to the sides until your elbows are shoulder height. Keep your upper arms perpendicular to torso and a fixed elbow position (10 to 30 angle) throughout the exercise. Keep elbows above wrists by raising pinkie finger side up. Lower and repeat for desired number of repetitions. Comments: Squeeze the shoulder blades together at the top of the movement. Keep shoulders locked down and back. 23

25 DB Seated Hang Clean Preparation: Position yourself on the edge of a bench grasping two dumbbells by your side, palms facing in. Execution: Lean forward slightly and maintaining a straight back, forcefully swing the dumbbells forward and up to shoulder height. Lower slowly to the starting position, controlling the movement on the way down. Repeat for desired number of repetitions. DB Seated Shoulder Press Preparation: Position dumbbells to each side of shoulders with elbows below wrists. Palms face forward. Execution: Press dumbbells upward until your arms are extended overhead. Lower to start position and repeat for desired repetitions. 24

26 DB Side Raise Preparation: Grasp dumbbells in front of thighs with your elbows slightly bent. Bend forward slightly with hips and knees also bent slightly, while maintaining a neutral spine. Execution: Raise your upper arms to the side until elbows are shoulder height. Keep elbows height above or equal to wrists. Lower and repeat for desired repetitions. Comments: Keep elbows pointed high by raising pinkie finger side up while maintaining a slight bend through the elbows (10 to 30 angle) throughout the movement. Keep shoulders locked down and back. DB Straight Arm Pulldown Preparation: Hold two dumbbells with your palms facing towards your legs. Bend your knees slightly and lean for ward at the hips, keeping your shoulders back and down and maintaining a neutral spine. Arms are extended and hanging perpendicular to the floor. Execution: Keeping your arms straight, pull both dumbbells back past your hips by contracting your lats (back muscles). Return to the starting position and repeat for desired number of repetitions. 25

27 DB Fit Ball Squat Preparation: Stand with your back facing the wall and place the Fit Ball between your back and the wall. Take a dumbbell in each hand (it may help to have someone hand them to you). You can either hold the dumbbells with straight arms, or you can sit them on your shoulders, whichever you find the most comfortable. Execution: With your feet slightly out in front of your body, bend at the knees and squat downwards until your thighs are parallel to the floor. Stand back up to starting position. Repeat for desired number of repetitions. DB Thruster Preparation: Stand with your feet shoulder width apart and hold a dumbbell in each hand just above your shoulders, palms facing each other. Execution: Keeping the dumbbells at shoulder height, squat down until your hips are parallel with the floor, keeping your chest up and shoulders back. Explode up by pushing through your heels, at the same time pressing the dumb bells up over your head to a lockout position as you come up. Bring the dumbbells back down to your shoulders and start the movement again by squatting down and repeating for desired number of repetitions. 26

28 DB Wide Leg Squat with Calf Raise Preparation: Hold a dumbbell with two hands grasping the base in front of you. Position your feet wider than shoulder width and point your toes slightly outward. Execution: Slowly bend the knees outwards and squat back with your hips until your thighs are parallel with the floor. Pause for a moment and then drive back up through the heels, contracting your glutes at the top of the movement, then push up onto your toes into a calf raise. Pause briefly and then lower back into the squat position and repeat for desired number of repetitions. Comments: Keep your core tight and your body upright. Dead Bug Preparation: Lie down on your back on the floor. Place your arms on the floor and out to the sides. Raise your legs with knees bent at a 90 degree angle and pull your rib cage down so your lower back pushes into the floor. Execution: Keeping one knee at a 90 degree angle, extend the knee on the other side towards the floor. Bring the knee back to centre and perform the same movement with the other leg. This is one repetition. Repeat until you have completed the desired number of repetitions. Comments: Keep your core engaged at all times. To make it harder: Perform a Contralateral Dead Bug 27

29 Decline Push Up Preparation: Position your hands on the floor slightly wider than shoulder width. Place your feet on a bench or ball, then raise your body into a plank position with body straight and arms extended and feet on a ball or bench. Tuck your hips under and engage your core. Execution: Keeping your body straight, lower your upper body to floor by bending arms. To allow for a full descent, pull head back slightly without arching back. Push your body up until arms are fully extended. Repeat for desired number of repetitions. Comments: Keep your hips tucked under and core tight at all times! To make it easier: Perform a Regular Push Up, an Incline Push up or a Push Up on Knees. Flat Bench Leg Raise Preparation: Lie on a bench on your back with your legs extended in front of you off the end. Place your hands either under your butt with your palms down or up over your head and holding on to the end of the bench. Engage your core muscles. Execution: Keep your legs extended with your knees slightly bent. Keeping your core tight and lower back pressed into the bench, raise your legs until they make a 90-degree angle with the floor. Hold the contraction at the top for a second then slowly lower your legs back down to the starting position. Repeat for desired number of repetitions. Comments: You can also perform this exercise on the floor on top of an exercise mat. To make it harder: Add resistance by holding a dumbbell in between your feet. 28

30 Frog Jump *This is an explosive movement! Preparation: Start from a squatting position on a 45 degree angle, with one hand in front of your hips and one hand behind. Execution: Spring up while twisting in the air, landing in a squat on the other side (also at a 45 degree angle). Repeat. That is one repetition. Complete desired number of repetitions. Comments: Keep your knees soft when landing into squat position. Glute Bridge with Plate Preparation: Lie on your back, with knees bent and wide, and a weight plate resting on your pelvis. Hold the plate on each side with your hands. Execution: Exhale and slowly lift hips off of floor toward ceiling by pressing in with your heels, squeezing your butt and pausing for a second at the top of the movement. Inhale and return to start position. Repeat for desired number of repetitions. Comments: Squeeze glutes through the entire movement. Try not to let your butt touch ground when lowering between repetitions. 29

31 Goblet Squat Preparation: Holding a dumbbell at the sternum (the centre of the chest), position your feet a little wider than shoulder-width apart. Execution: Keeping the shoulders back and down and chest up, bring your hips back as you bend your knees into a squat. Drop your elbows inside your knees to ensure a full range of motion. Your thighs should be parallel with the floor at the bottom of the squat. Engage the core, and exhale while driving through the heels to return to standing, while squeezing your butt at the top of the movement. Repeat for desired number of repetitions. Half Kneeling Landmine Press Preparation: Place a long bar (Olympic) and wedge it against a wall (some gyms will have one of these already set up). Take a 90 degree split kneeling stance while holding the end of bar at chest height with your elbow flexed. Hold the bar with the hand on the same side that your knee is on the floor. Execution: Maintain a neutral spine with shoulders locked down and back, and core engaged. Press the bar upwards until your arm is fully extended. Return to start position. Repeat for desired number of repetitions before changing sides. Comments: To add resistance simply add weight plates to the end of the bar you are holding. 30

32 Incline Push Up Preparation: Position your hands on a bench or bar slightly wider than shoulder width, arms extended. Keep your feet together, legs straight and rest on your toes. Tuck your hips under and engage your core to form a plank position. Execution: Keeping your body straight, lower your upper body to the bench or bar by bending your arms. Push your body up until arms are fully extended. Repeat for desired number of repetitions. Comments: Keep your hips tucked under and core tight at all times and maintain a neutral spine throughout. Inverted Row Preparation: Lay on back under a fixed horizontal bar (a smith machine is ideal). Grasp the bar with a wide overhand grip. Execution: Keep your shoulders back, chest up and body straight. Pull your chest up towards the bar by bending your elbows. Return until your arms are extended and shoulders are stretched forward. Repeat for the desired number of repetitions. Comments: Fixed bar should be just high enough to allow arms to fully extend. To make it easier: Resistance can be reduced by raising the bar higher or sitting on hips. To make it harder: Placing back of heels on an elevated surface (such as a Fit Ball) can make the exercise more challenging. 31

33 Jack Knife on Ball Preparation: To get into position, first kneel with your chest or waist on a Fit Ball. Dive over the top and place your hands on the floor with your arms straight and supporting your upper body. While keeping your body horizontal, walk your hands further away from the ball until your shins are positioned on top of the ball and you are in a plank position. Execution: Pull your knees toward your chest until your heels are under or near your butt. Return by extending hips and knees to original position. Repeat for desired number of repetitions. Comments: Keep your core engaged and a neutral spine at all times don t let your body sag! Jump Squat *This is an explosive movement! Preparation: Stand with your feet shoulder-width apart. Execution: With your hands on your knees, squat as normal. As you get to the bottom position, engage your core and jump up explosively with your hands extended in the air above you. When you land, in one fluid movement lower your body back into the squat position to complete one rep. Land on your feet as softly as possible (this requires control). Comments: Make sure to use your whole foot to jump, not just your toes. Keep your shoulders back and body as upright as possible. 32

34 Lat Pulldown Preparation: Grasp long cable bar with a slightly wider grip than shoulder width. Sit with thighs under supports. Execution: Looking up towards the bar, keeping your shoulders back and locked down, and chest out, pull the bar to your upper chest by bringing the elbows down toward the sides of your body and squeezing the shoulder blades together. Return until arms and shoulders are fully extended. Repeat for desired number of repetitions. Comments: Use your back muscles to pull - not your arms. Leopard Crawling Preparation: Begin on all fours. Execution: Keeping your hips low and core engaged at all times, lift your knees slightly off the ground and begin crawling forward. Use alternating knees and hands (place your knees inside your hands as you crawl forward). Comments: It can be a little tricky to get the knees and hands going alternately but keep trying! This is a great all over strength and conditioning move great for your core, quads and upper body, as well as your heart! To make it harder: Crawl backwards! 33

35 Long Jump *This is an explosive movement! Preparation: Stand with feet together and make sure you have plenty of space in front of you. Execution: Lower into a squat and jump forward as far as you can in an explosive movement, using your arms to propel you forward. Land with your knees bent to protect the joints. Jump forward again, continuing for the desired number of repetitions. Lumberjack Squat into Calf Raise Preparation: Place one end of an Olympic bar against a wall. Load the other end with appropriate weight. Execution: Keeping the load as close to your chest as possible perform a squat, that at the top turns into calf raise. Hold calf raise at top for a full second before returning to full foot contact and dropping back into the squat position. Repeat for desired number of repetitions. Comments: Keep your shoulder back and down, chest up, spine neutral and your core engaged. 34

36 Mountain Climber *This is an explosive movement! Preparation: Place hands on floor, slightly wider than shoulder width apart. On forefeet, position one leg forward bent under body and extend the other leg back. Execution: While holding your upper body in place with your arms, start alternating legs back and forth while landing on both forefeet simultaneously. Comments: Intensity can be increased by stepping faster or decreased by stepping slower. Plank *Can be done on hands or forearms Preparation: Lie face down on a mat or soft surface. Place your *forearms on the mat, with your elbows under your shoulders. Place your legs together with forefeet on floor. Make sure you maintain a neutral spine throughout. Execution: Raise your body upward by straightening body in straight line. Hold position for desired duration. Comments: It can also be performed on your hands with straight supporting arms in a push up stance (as per this photo) To make it easier: Use an elevated platform or bench. It can also be performed on bent knees instead of forefeet. To make it harder: Raising one foot up off floor will make holding the position more difficult, or, do the Plank With Forearms on Ball, Feet on Bench 35

37 Plank - Forearms on Ball, Feet on Bench Preparation: Place your forearms on a Fit Ball and your feet on a bench. Engage your core. Your body should form a straight line from your shoulders to your ankles, and spine should be in neutral position. Execution: Keep your core engaged by contracting your abs as if you were about to be punched in the gut. While breathing deeply hold this position for as long as directed. Push Up Preparation: Lie face down on floor with your hands slightly wider than shoulder width apart. Execution: Raise your body up off floor into the Plank position by extending arms and keeping your body straight and spine in neutral position. Tuck your hips under and engage your core. By bending your arms, lower your chest until it almost touches the floor. Push yourself back up until your arms are fully extended. Repeat for desired number of repetitions. Comments: Both upper and lower body must be keep straight throughout movement. To make it easier: Perform a Push Up on Knees or Incline Push Up To make it harder: Perform a Decline Push Up 36

38 Renegade Row *This is a fantastic core exercise! Preparation: Place two dumbbells on the floor about shoulder width apart. Position yourself on your hand and toes with your body straight and extended (as though you were about to do a push up). Use the handles of the dumbbells to support your upper body. You may need to position your feet wide for support. Execution: Push one dumbbell into the floor and row the other dumbbell by bending the elbow and pulling it into your side while squeezing the shoulder blade. Lower the dumbbell to the floor and repeat with the dumbbell in the opposite hand. That is one repetition. Repeat for desired number of repetitions. Comments: Keep your hips down and tucked under! Reverse Crunch Preparation: Lie on your back on a mat with your arms by your sides and legs in the air. Execution: Using your core muscles, raise your hips off the ground. Return to floor with control. Repeat for the desired number of repetitions. Comments: This is a very small movement. 37

39 Seated Row Preparation: Sit on seat or bench in front of a low cable attachment. Grasp the handle, then place your feet on the vertical platform while sliding hips back. Position your knees with a slight bend. Execution: Keep your shoulders back and locked down. Keeping elbows at your sides pull the cable attachment to your waist by squeezing your shoulder blades together. Return until arms are extended. Repeat for desired number of repetitions. Comments: Keep your spine in a neutral position. Neither hyperextend the back nor lean all the way forward during the movement. Keep shoulders down don t hunch! Skaters *This is an explosive movement! Preparation: Begin with your feet slightly wider than shoulder width apart. Bend your knees and lean forward slightly with arms at your side. Shift your weight to your left leg in preparation for the exercise. Execution: The movement is a horizontal jump back and forth (as far as you can) from one leg to the other. Swing your arms to help maintain balance and increase the length of your jumps. 38

40 Spiderman Lunge *This is a great core exercise! Preparation: Position yourself on the ground in a push-up position with hands shoulder width apart or a little wider, feet together resting on your toes, keeping your spine in a neutral position. Execution: Holding this position, bring one leg forward and land with your foot outside, but beside your hands. Keep your butt down and your core strong. Repeat with the other leg. This is one rep. Keep alternating sides for the desired number of repetitions. Star Jumps Preparation: Stand with feet together, knees slightly bent, and arms to sides. Execution: Jump while raising arms and separating legs to sides. Land on forefoot with legs apart and arms overhead. Jump again while lowering arms and returning legs to start position. Land on feet with arms and legs in original position and repeat. Comments: Keep knees soft when landing. 39

41 Triceps Bench Dip Preparation: Sit on side of bench with hands on the edge. Position your feet away from the bench in front of you. Slide your butt off the edge of the bench, and rest heels on floor with legs straight. Execution: Keeping your elbows as close to your sides as possible, lower your body towards the floor by bending at the elbows until your elbow and shoulder reach a 90 degree angle. Push through your hands to raise your body back up and repeat for desired number of repetitions. 40

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