Exercise Log GROUP A. Ball and Dumbbell Pullovers. Dumbbell Burpese with Upright Rows
|
|
- Noel Robertson
- 5 years ago
- Views:
Transcription
1 Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Back, Shoulders, and Core Routine Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: CARDIO/AEROBIC/CONDITIONING EXERCISE EXERCISE TIME/DISTANCE/ NOTES INTENSITY/SPEED/CALORIES Cardio Wup 4-5 minutes medium intensity Any exercise that elevates heart rate (Jumping jacks, stairs, etc) (Treadmill/Bike/Jumping Jacks/Stairs/etc) If you choose to do your 0 min Metabolic Interval Training (MIT) routine on same day as Resistance Training (RT), perform at the end of the (RT) routine or 5+ hours before or after to get best results. WEIGHT, STRENGTH & RESISTANCE TRAINING EXERCISE WEIGHT SETS REPS MOVEMENT GROUP A Ball and Dumbbell Pullovers 20lbs + 15 Begin lying with upper back and head on a stability ball and feet on the floor. your body in the bridge position, keeping butt up and hamstrings parallel to the floor throughout the entire set.. Hold one dumbbell vertically overhead and lower DB behind you as far as comfortable (right at head level). Pull dumbbell up and forward above chest level. Keep s fairly straight with just a slight bend at elbows throughout the entire set. Repeat at a slow and controlled pace. Dumbbell Burpese with Upright Rows 12 lbs + 15 Begin in the push-up position with hand holding onto a dumbbell. Jump both feet in (simultaneously) towards hands and then stand up into standing position while lifting DB s up to chin level, keeping palms down and elbows flaring out laterally.. Next, lower the DB s down while leaning forward and placing DB s/hands back on floor. Jump both feet back out in order to get back into push-up position. Repeat.
2 Dumbbell Overhead Press with Power Squat 12 lbs + 15 Begin in standing position with a dumbbell in hand (thumbs facing in) and s fully extended overhead. Slowly squat down, sitting back in your heels and keeping back upright. As you squat down, lower dumbbells down just above your shoulders.. Pause and stand back up in standing position as you push DB's straight up overhead again. Repeat at a slow and controlled pace. DB Reverse Fly in Plank 10 lbs + GROUP B 12 Begin in pushup position with one dumbbell in left hand. Open your body up to the right side by rotating at waist.. As your body opens to the right, lift your right hand up (DB in hand) without hyper-extending shoulder too far back. Your s should make a straight line. Rotate body back down to the center position while lowering DB back down below body. 5. Do not drop right hand down to the floor at any point during the set and repeat on same side keeping core tight while performing. Side Plank Dips on Hand (first hand down will be the one you held DB with in exercise above) BW 15 Place right hand on floor and left hand on left hip with right side of the body parallel with the floor. Legs are completely straight and top/left leg will be staggered a few inches in front of the right foot.. Dip right hip down as close to the floor as possible, then bring back up in order to contract oblique at top. Repeat at a slow and controlled pace.
3 BOSU Wide to Narrow Jumps in Pushup BW. Begin in push up position with hands on the platform side of the bosu ball. Jump both feet in toward hands in a wide stance, then jump them back out in a narrow stance. Repeat at a medium pace. *Perform with hands on floor if you do not have a BOSU GROUP C Cable Squat and Row with Reverse Grip 40 lbs + or RB 20 (Use resistance band wrapped around stable object if you don t have access to cable machine) Rope Slams Attach straight bar to bottom cable hook. Hold bar with a reverse grip and s fully extended in front of you. As you extend your s out, perform a wide stance squat sitting back in your heels and keeping back straight. As you stand up row the bar back at lower chest level. Then extend s out again while performing another squat. Repeat. OR OR Alternating Knee Up Crunches with DB Overhead Presses Jumping Mountain Climbers (hands on bosu). BW. Stand with both s extended overhead with DB s in hands. Bring left knee up while lowering both hands down (by bending elbows/db s at chin level) simultaneously in order to contract abdominals. Put left foot back down while extending s overhead again. Bring right knee up while lowering both hands again (by bending elbows/db s at chin level). Repeat. Begin in the push up position. Jump right knee in towards chest, keeping fight foot up off floor. Next, jump right foot back out while simultaneously jumping left foot, keeping right foot up off floor. Contract abs while knee is coming in Repeat and alternate legs repetition.. Perform at a medium controlled pace. Repeat.
4 *Perform with hands on floor if you do not have a BOSU GROUP D Single Arm Dumbbell Row in Pushup 15lbs + 15 Stand facing Begin in the push-up position, facing the floor, up on hands and toes. Hold a dumbbell with right hand and lift it up from floor to outer chest level.. Lower back down and just as DB touches floor (or close to it with fully extended) lift DB back up. Repeat on same side for entire set and keep back flat and butt down throughout the entire set as well. Single Arm Dumbbell Press with diagonal Knee up Crunch (same side as above) 8-10 lbs 15 Stand with one DB in right hand and right fully extended overhead. Place left hand on left hip.. Bring left knee up diagonally while crossing right elbow diagonally as well. The goal is to get right elbow to the outside of left knee by engaging core. 5. Place left foot back on floor while extending DB overhead. Repeat on same side for entire set. Diagonal Cross over Toe Touches (same side as above) Begin in the standing position with right fully extended overhead to the right. Lift your left leg up diagonally to the right while leaning forward and lowering your right hand down towards the left leg.. Make sure to engage core while crunching body forward and touching left toes. Immediately lower left leg back down and lift body back into standing upright position. Repeat on one side before switching sides. OVERALL WORKOUT RATING (1-10) WORKOUT NOTES: Perform exercise in GROUP A 1 time and then go back through to complete (6 if single sided) sets per exercise within that group. Do the same for GROUPS B, C, D, and E. *** HIGHLIGHTED EXERCISES: These are single sided exercises that should always be performed as follows:
5 Perform the highlighted exercise on either the right or left side/leg/ for the specified number of repetitions. YOU DO NOT HAVE TO START ON THE SIDE SPECIFIED IN PHOTO/MOVEMENT! Move to the next highlighted exercise WITHIN THE SAME GROUP and perform this exercise on the same side/leg/ as previous for the specified number of repetitions.. If there is a third highlighted exercise within the same group, perform on the same side/leg/ as previous for the specified number of repetitions. Move back to the first highlighted exercise and perform on the opposite side/leg/ for the specified number of repetitions. 5. Perform the remaining highlighted exercises within the same group on this opposite side as well. 6. Perform sets on side/leg/ totaling 6 sets per highlighted exercise.
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 informationExercise 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 informationExercise 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 informationExercise 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 informationTOP 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 informationPHFit 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 informationOperation 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 informationAPPENDIX 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 informationknees 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 informationReverse 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 informationRound 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 informationExercise 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 informationTHE 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 informationCHOOSE 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 informationAT2 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 informationExercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR.
Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR. Things you MUST know before you begin Posture It is absolutely critical to maintain proper
More informationKILLER #8. Workout Summary REALITY FITNESS THE WORKOUTS KILLER #8 1. Don t forget to warm up and cool down! Take a 1 minute break in between each set.
KILLER #8 Workout Summary Don t forget to warm up and cool down! Take a 1 minute break in between each set. SERIES ONE Complete 3 sets of series one and then 3 sets of series two. EXERCISE 1 - Alternating
More informationDay 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 informationExercise 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 informationThere 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 informationGLUTE 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 informationAdvanced Core. Healthy Weight Center
Advanced Core Superman Lay face down on matt Lift the legs and hands in unison making a U-shape Slowly bring the legs and hands back to the floor and repeat. V-Sit Abs Begin by sitting on a matt Bring
More informationThe Human Trainer Full Body Express Workout
The Human Trainer Full Body Express Workout The Human Trainer Full Body Express workout is designed to be performed nearly anywhere. This is a full body workout designed with functional exercises to increase
More informationDumbbell Bent Over Lateral Rear Delt Raises / Flyes. These are harder than they look! Start with 5lbs (it will feel easy) up to 10lbs week 2.
Arms(1) Arms, Chest, AP AT P. Begin with 15-20min cardio (any machine). Bosu Ball Chest Dumbbell Press Dumbbell Bent Over Lateral Rear Delt Raises / Flyes Dumbbell Overhead Shoulder Press 2 sets 15 reps
More informationWORLDS 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 informationRESISTANCE 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 informationStrength Training for Marathoners
Strength Training Benefits: Increase Strength Increase Bone Density Increase Metabolism Increase Cardio Fitness Increase Running Performance Decrease Injuries Strength Training for Marathoners General
More informationHOLIDAY 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 informationStability 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 information2 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 information1. 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 informationJUMP 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 informationWarm 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 informationWORLDS 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 informationQuick 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 informationBench 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 informationCHEST. 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 informationFull 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 informationWORLDS 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 informationViking 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 informationMonster Walk Stand with your feet slightly closer than shoulder-width apart in an athletic stance. Loop an elastic band around your ankles.
Off-season Lower-Body Tennis Exercises Research conducted on elite tennis players shows that lower-body strength is the same on both the left and right sides. Therefore, lower-body training for tennis
More information15 Minute Desk Workout
15 Minute Desk Workout Wall Squats Lean your back against a sturdy wall, with your feet planted 1-2 feet in front of you. Bend the knees to squat down and straighten them to push back up. Keep the abs
More informationKILLER #1. Workout Summary REALITY FITNESS THE WORKOUTS KILLER #1 1. Don t forget to warm up and cool down! Take a 1 minute break in between each set.
KILLER #1 Workout Summary Don t forget to warm up and cool down! Take a 1 minute break in between each set. SERIES ONE Complete 2 sets of series one and then 2 sets of series two. EXERCISE 1 - Squats 2
More informationGetting started... Perform each strength move for 30 seconds slow and controlled. Rest for 30 seconds between moves.
spiderman plank single leg bridge lower back and hips Keep body in WORKOUT #1 Lift hips and butt toward ceiling. Repeat with other leg. Pull knee to elbow. glute blasters quads & glues Keep knee in line
More informationBatman Workout by CrazyFitKids.com
Batman Workout by CrazyFitKids.com View online Abs, Chest, Legs Visit: for the latest Superhero Fit T-shirts!! --- To reduce the risk of injury, before beginning this or any exercise program, please consult
More informationBeginner Workout. Wall sit with bicep curl- How To: - Target Muscles-Biceps, Quads, Glutes, Hamstrings
Beginner Workout Wall sit with bicep curl- - Target Muscles-Biceps, Quads, Glutes, Hamstrings Place stability ball between your lower back and the wall with feet about shoulder s width apart Slowly lower
More informationTORUS 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 informationWEEK 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 informationHome 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 informationMONDAY 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 informationSquat. 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 informationfit 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 informationBegin 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 informationP3 Week One - M-W-F Workout Routine:
P3 Week One - M-W-F Workout Routine: P3 Week One - M-W-F Workout Routine: Circuit Training Exercises Side Deltoid Raise w/ band Triceps Extensions Ball Pushups: Ball Squat: (hold dumbbells on your side
More informationWORLDS 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 informationWARM 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 informationTRAINING 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 informationWeek 1: Turn Up The Heat, Prepare For Meltdown
Week 1: Turn Up The Heat, Prepare For Meltdown Workout Format: Warm-up - 15-20 minutes Workout A/B format - MTRF (25-35 minutes) Squat, Push, Lunge, Pull, Plank - Rest 2 minutes x 4 Giant Sets/day Workout
More informationTRINITY 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 informationTT 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 informationExercise Library. Upper body
Exercise Library Upper body Push-ups: Push-ups can be performed using the same rail as pull-ups. Grasp the rail wider than shoulders, keep your body in a straight line from head to toe and lower your chest
More informationStrength 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 informationPerform ten 30 second intervals alternating 5 at a slow speed with 5 at a moderate speed.
Session 1 Details Cardio - Choose one of the following Elliptical Slow to Moderate Cardio Intervals (1) Perform ten 30 second intervals alternating 5 at a slow speed with 5 at a moderate speed. Treadmill
More informationStrength Challenge Week #4
Strength Challenge Week # DAY / PULL & BALANCE WORLDS GREATEST WARM UP DUMBBELL UNILATERAL DEADLIFT Set - 0 light weight Set - moderate weight- slow eccentric lowering the weight for seconds Set - 0 moderate
More informationBeginner to Advanced Loop Band Exercises
Beginner to Advanced Loop Band Exercises CONTENTS Important Information 3 Product Maintenance 4 Exercise Safety 5 Body Area s 6 Band Exercise Images 7 Biceps Bicep Curls 8 Shoulders Shoulder Raises 9 Legs
More informationResistance 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 informationMissi Holt: 30-Day Transformation Challenge July Exercise Guide
Missi Holt: 30-Day Transformation Challenge July Exercise Guide Disclaimer You must get your physician s approval before beginning this exercise program. These recommendations are not medical guidelines
More informationWEEK 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 informationKNOCKED-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 informationQuads (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 informationSUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY
Project Me Intermediate Workout Program For additional core work, add 100 Sit Ups and 100 slow crunches every morning and every night. SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Week 1 25
More informationGlutes, 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 informationCHERRY 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 informationStanding 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 informationCore and Flexibility Workout
43 Thames Street, St Albans, Christchurch 8013 Phone: (03) 356 1353. Website: philip-bayliss.com Core and Flexibility Workout This workout focuses on strengthening the core with challenging exercises that
More informationInstructions 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 informationWORLDS 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 informationDon t have time to go to RIMAC??? Do you only have minutes to work-out? No worries! The following circuit training guide will
Don t have time to go to RIMAC??? Do you only have 10-15 minutes to work-out? No worries! The following circuit training guide will incorporate both cardio and strength exercises! If you are short on time,
More informationNavy Seal Style Bodyweight-Only Circuit Exercise
Navy Seal Style Bodyweight-Only Circuit Exercise Jumping jack (20 Reps) Stand straight with your feet placed shoulder-width apart and your arms relaxed at your sides. Jump off the floor with both feet
More information2011 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 informationBiceps Curl. Muscle Focus: Biceps. You do < 12 Reps = 500 Body Building Points You do > 12 Reps = 1000 Body Building Points
Biceps Curl Muscle Focus: Biceps Stand tall with feet shoulder-width apart, invisible dumbbells at hips Curl both invisible dumbbells up toward shoulders Lower arms and repeat You do < 12 Reps = 500 Body
More informationWORKOUT OF THE MONTH. Pepie, CSEP - Certified Personal Trainer. edmonton.ca/personaltraining. Bosu Push Up Hanging Oblique Raise.
WORKOUT OF THE MONTH Pepie, CSEP - Certified Personal Trainer Follow these exercises for a full-body workout! See reverse for guide & tracker to maximize your workout. 2 Bosu Push Up Hanging Oblique Raise
More informationDaily Nutrition Checklist Day 64 - Phase 2
Breakfast Fatlossity Daily Nutrition Checklist Day 64 - Phase 2 Time: Choose 2 Eggs Oatmeal High fiber cereal Skim milk & Hummus Lunch Time: Choose 2 Cold cuts Salad/ High fiber wrap Brown rice Beans or
More informationFEAR 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 informationFITTE 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 informationPush-Up on a Ball Do it:
Push-Up on a Ball Your arms and shoulders are the first to take the brunt of what this see-saw-like move dishes out, but your chest and core will feel it as well. Lie with your abdomen on an exercise ball
More informationVersaBALL 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 informationlight 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 informationEXERCISE BALL AND RESISTANCE BAND WORKOUT ROUTINES. ADVANCED #1 DAY 1. CHEST.
DAY 1. CHEST. AND RESISTANCE BAND WORKOUT ROUTINES. ADVANCED #1 CHEST PRESS STANDING SINGLE ARM FLY LYING CABLE PULLOVERS 3 10-12 RESISTANCE BAND + STRONG CORE MUSCLES & STABLE FIRM FEET PLACEMENT 3 10-12
More informationWorkout Routine - Swiss Ball - Full Body Printed on Jun
Workout Routine - Swiss Ball - Full Body Printed on Jun 21 2011 Workout Routine Snapshot 2 Workout Days 0 Cardio Exercises 14 Strength Training 0 Stretching Exercises 3 Thighs 2 Abs 2 Chest 2 Shoulders
More information5 Equipment: Bodyweight Body Part(s): Back Level: Intermediate
Page 1 1 2 Warm up Circuit 1) Warm yourself up progressively 1) A series of exercises performed with no rest in between. This workout is made up of mini circuits giving you a great full body workout and
More informationQuick Reference Guide and Log Sheets Copyright ZamzowFitness, LLC ALL RIGHTS RESERVED
Quick Reference Guide and Log Sheets Copyright ZamzowFitness, LLC. 0 ALL RIGHTS RESERVED Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or
More informationStaten Island Slim Down Workout week 9 & 10
Perform workout A on Monday, Wednesday and Friday Perform workout B on Tuesday, Thursday and Saturday Alternate Schedule: Perform workout A on Monday and Thursday Perform workout B on Tuesday and Friday
More informationTRINITY FREE BIKINI BODY GUIDE GYM WORKOUT PROGRAMME
TRINITY FREE BIKINI BODY GUIDE GYM 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 informationWarm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds.
Use this tool to record your results for each test, which you take three times throughout the challenge. At the end of the challenge you can see how you have improved. Fitness Test Push Ups in 60 seconds
More informationHOLIDAY 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 informationLETS MAKE A START. Warm up - we strongly advise that you warm up before every session. Exercise A Lung with forward reach
LETS MAKE A START We understand that not everyone has the time to be going to the gym four times a week, which is why we have created a fitness plan that can be done in the comfort of your own home at
More informationColorado State University. Incoming Athlete. Summer Program
Incoming Athlete Summer Program Dear Incoming Freshmen, Welcome to Colorado State University! In this packet you will find your summer strength and conditioning program to help prepare you for the demands
More informationSnow Angels on Foam Roll
Thoracic Mobilization on Foam Roll Lie on your back with a foam roller positioned horizontally across your mid back, and arms crossed in front of your body. Bend your knees so your feet are resting flat
More informationBARATHEON 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