Exercise Log. Name of Workout: Lower body, Shoulders, Back, and Core Routine
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1 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 Calves Biceps Triceps Abs Other: CARDIO/AEROBIC/CONDITIONING EXERCISE EXERCISE TIME/DISTANCE/ NOTES INTENSITY/SPEED/CALORIES Cardio W-up 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 30 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 Smith Machine Squats lbs GROUP A 3 1. Stand upright in front of the bar of the smith machine. 2. Position the bar against the back of neck (use a squat pad if available). 3. Lean back against bar and position feet out in front of you with a wide stance so you are leaning back against the bar. 4. Perform a wide stance squat with body weight back in heels. 5. Pushing through heels, slowly stand back up contracting glutes at top position. Repeat at a controlled pace keeping back upright. Ball/Wall Squat BW 3 1 min 1. Place ball between lower back and the wall. 2. Stand with feet wide and toes pointing out while leaning back against ball. Put body weight back in your heels as you lower your body down as far as possible to perform squat. 3. Push glutes (rear end) back towards the wall while keeping back as upright as possible. Repeat.
2 Jump Squats (Sitting on edge of bench) BW Stand in upright position. 2. Jump up in air and land back down in a wide stance squat sitting back in your heels. 3. Jump up again off of toes and then land in wide stance squat. Repeat. Seated Cable Lat Pull-downs (underhand/ narrow grip with handles or straight bar) GROUP B >70lbs 3 1. Hook 2 handles to the highest setting of a cable/pulley machine, about 1 foot between the handles. 2. Facing the machine, grab the handle on the right with right hand and handle on the left with your left hand. 3. Lower body to seated position on the floor, slightly inclined back, with a slight bend in knees and feet/heels on the floor. 4. With palms facing up, pull the handles down to outer chest level while squeezing back muscles. 5. Fully extend s back to starting position without moving upper body. 6. Keep upper body in set position throughout the entire set and repeat at a slow and controlled pace. Seated Row on Cable/Pulley System >45lbs 3 1. Sit on bench with a slight bend in the knees. 2. Grip on handle with hand so palms are facing in towards other or down towards floor. 3. Lean forward a few inches to fully extend s (holding weighted stack) out in front of you, then lean back while rowing the handles in towards lower chest level and keeping elbows back. Your upper body should be at a 90 degree angle (to the bench) while completing the row. 4. Slowly extend s back out in front of you and repeat at a slow and controlled pace. Burpese with Dumbbell Upright Rows 10 lbs 3 1. Begin in the push-up position with hand holding onto a dumbbell. 2. 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. 3. Next, lower the DB s down while leaning forward and placing DB s/hands back on floor. 4. Jump both feet back out in order to get back into push-up position. Repeat.
3 GROUP C BOSU Dumbbell Row in Pushup Position (feet on BOSU) lbs 3 1. Begin in the push up position with both feet up on the ball side of the BOSU ball and both hands on the floor. 2. Hold a dumbbell in your right hand, with fully extended down to the floor. 3. Keep your left hand on the floor, supporting your body weight throughout the entire set. 4. Pull the DB up towards outer chest area by bending elbow and keeping elbow straight back while rowing up. Slowly lower dumbbell down and then repeat at a slow and controlled pace one the same before switching s. 5. Keep back flat and butt down the entire time. Single Arm Dumbbell Shoulder Press 10 lbs 3 1. Begin in the standing upright position, hold one dumbbell in right hand. Keep left hand on hip throughout the entire set. 2. Begin with right elbow bent and DB right above right shoulder with palm facing or forward. 3. Push DB straight up above head by fully extending. 4. Slowly lower back down to starting position and repeat at a slow and controlled pace. Single Arm Dumbbell Lateral Raises 5 lbs 3 1. Stand upright holding one dumbbell in right hand at the side of right thigh. Place left hand on left hip. 2. Lift DB laterally to the right side of body with palm down throughout entire motion. 3. Slowly lower DB back down to outer thigh. 4. Repeat without using momentum. Side to Side Jump Squats BW 3 20 total squats 1. Begin standing in upright position with a wide stance. 2. Sitting back in heels, perform one squat. 3. As you raise up from squat, bring right foot in towards left foot while hopping left foot out to the left. This movement is done simultaneously, ultimately landing you in another wide squat. 4. Bring left foot in while hopping right foot out to the right landing in another squat. Repeat at a medium pace.
4 Inner Thigh Squeezes in Bridge Position (on Tows) *You can perform this exercise on bosu or floor. GROUP D BW 3 1 min 1. Begin lying down on your back on the floor and feet wide on the floor. Bend your knees and positon feet up on your toes. 2. Lift your butt up off the floor (in the bridge position) and keep butt up the entire set 3. Spread your knees as far apart as possible, and then squeeze your thighs together. Continue at a medium pace. Hip Thrusts in Bridge Position (on ball or on floor) BW 3 1 min 1. Begin sitting on a stability ball. Walk your feet out in front of you until you are able to rest your head and shoulders on the ball. 2. You should be in the bridge position with both feet on the floor, knees at a 90 degree angle, back and hamstrings parallel to the floor, butt up, and core tight. 3. Dip your glutes down towards the floor, and then lift your hips back up to starting position. Squeeze glutes at the top position. 4. Dip glutes back down and repeat at a slow and controlled pace. Plank Holds BW min 1. Begin in the pushup position: facing the floor, fores or hands on floor, legs fully extended straight back behind you, and up on toes. 2. Keeping back flat and butt down, hold this position while keeping abdominals contracted. *Hands or fores can be on floor, bench, or Bosu (shown above) OVERALL WORKOUT RATING (1-10) Perform exercise in GROUP A 1 time and then go back through to complete 3(6 if single sided) sets per exercise within that group. Do the same for GROUPS B, C and D. WORKOUT NOTES: *** HIGHLIGHTED EXERCISES: These are single sided exercises that should always be performed as follows: 1. 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! 2. 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. 3. If there is a third highlighted exercise within the same group, perform on the same
5 side/leg/ as previous for the specified number of repetitions. 4. 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 3 sets on side/leg/ totaling 6 sets per highlighted exercise.
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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
Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other:
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Shoulder and Triceps Routine #1 Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps
Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other:
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: Chest, Triceps, Shoulders, and Lower Body Routine Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders
Exercise Log. Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps Abs Other: GLUTES!!!
Exercise Log Date (Day/Month/Year): Start Time: End Time: Name of Workout: LOWER BODY (GLUTE) ROUTINE #2 Body Parts Trained (Circle all that apply): Whole Body Chest Back Shoulders Legs Calves Biceps Triceps
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