Copyright 2015 HIITBURN.com
|
|
- Kristin Harrington
- 5 years ago
- Views:
Transcription
1
2 Copyright 2015 HIITBURN.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 provided in this guide is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.
3 Meet the creators of HIITBURN Dennis and Kelsey Heenan Welcome to the HIITBURN Glute Shaper Challenge Exercise These next 28-days will be transformative for your fitness and confidence. We can t wait to see your amazing transformation! We have been in the fitness industry a combined 10-years, and have worked with over 11,000 people in that time to help build happier, healthier lives. We have had the opportunity to work with people from all walks of life, and have found that before coming to us, many people have struggled for years to get their desired results, and never seem to fully reach their goals. That s why we have created the HIITBURN system. We have poured hours of time, sweat and love into this program so that we could help you achieve your dream body. We want you to be happy, healthy and confident And this is where we come in. We strive to provide you with top quality programs that bring results and are actually FUN. This program is designed so you can finally achieve the body you want through our uniquely designed 28-Day Glute Shaper Challenge! We really look forward to working with you in these next 28-days!! -Kelsey & Dennis Heenan!
4 This manual is packed with great info on how to properly perform the exercises laid out in the HIITBURN Glute Shaper Challenge. Take a moment to get to know exercises that may be new and then get ready to start shaping those glutes!
5 Alternating Lunges Stand with your feet shoulder-width apart Step forward with one leg, taking a slightly larger than normal step. Plant your foot on the ground and use it to help keep your balance. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright with chest proud. Push back to the start position and switch legs. Alternating Step Ups Place one foot on a chair or box facing straight forward with your other foot securely on the ground.! Keeping your core tight, push through the heel of the foot on the box and drive the leg on the ground upwards. Once you have reached the top or a 90 degree angle, slowly lower your foot back to the ground and repeat the allotted number of repetitions. You will then switch legs and repeat. Bodyweight Squat Start with your feet a little wider than shoulder width apart and arms placed straight out in front of you. Place your feet in a comfortable position facing straight forward or a little outwards Slowly lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, pause then return to the starting position. This is considered one repetition.
6 Box Jumps Stand in front of a box that is inches high. Engaging your core, jump and land on top of the box with your knees bent allowing your muscles to absorb the force. Step down off the box and repeat. Gradually increase the box height according to what is comfortable for you. Bulgarian Split Squat Stand with your feet shoulder-width apart. Place one foot on a bench. Step forward with the other foot, taking a slightly larger than normal step. Keeping your core tight, lower your body until your front thigh is parallel to the ground. Push up to the starting position. Stay in a split-squat stance and perform all reps for one leg and then switch. Donkey Kicks Start on all fours with your hands and knees on the floor Keeping your core tight, raise up your left leg to the sky, keep your knee bent at a 90 degree angle, squeezing glutes at the top Lower leg back to the starting position and repeat and then switch legs
7 Dumbbell Alternating Lunges Stand with your feet shoulder-width apart with a dumbbell in your hands Step forward with one leg, taking a slightly larger than normal step. Plant your foot on the ground and use it to help keep your balance. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright with chest proud. Push back to the start position and switch legs. Dumbbell Deadlift Start holding a dumbbell in each hand with the dumbbells about an inch away from your shins,. Your back should be naturally arched, with your knees bent, and butt down. Keeping your back straight, tense your body and stand up with the dumbbells Keep the dumbbells close to your body throughout the exercise. Once you have reached the top, slowly lower the dumbbells back down into the starting position. Dumbbell Hip Thruster Law on your back, rest the dumbbells on your hips and hold in place. Bend your knees, and plant your feet on the ground. Raise your hips off the ground until your back is completely straight and squeeze your glutes at the top Lower to the starting position and repeat
8 Dumbbell Lunge + Kickback Stand with your feet shoulder-width apart with a dumbbell in your hands Step forward with one leg, taking a slightly larger than normal step. Plant your foot on the ground and use it to help keep your balance. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright with chest proud. Push back to the start position and kick back the same leg you stepped forward with, squeezing your glutes as you raise it back Dumbbell Narrow Squat Start with your feet slightly inward from shoulder width apart and arms placed straight out in front of you. Place your feet facing straight forward Slowly lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, pause then return to the starting position. This is considered one repetition. Dumbbell Swing Through Lunge Hold a dumbbell in your hands and do a reverse lunge for your left leg by stepping back with your right leg Then step forward with your right leg so that you do a forward lunge working the right leg. Continue for all reps moving one leg then switch. This can be done with dumbbells or just bodyweight.
9 Fire Hydrant Start on all fours, with your hands and knees on the ground, keeping your back straight Raise your left leg out to the left side, keeping your knee bent at a 90 degree angle, squeezing glutes at the top Lower leg back to the starting position. Repeat and switch legs Flutter Kicks Lay face down on a bench, allowing your hips to be at the very end of the bench Keeping legs straight, raise your left leg up to the sky, squeezing your glutes at the top Lower your left leg, and then raise your right leg to the sky, squeezing glutes at the top Repeat motion alternating kicking legs back and forth Glute Bridges/Holds Lay on your back, bend your knees, and plant your feet on the ground. Raise your hips off the ground until your back is completely straight and squeeze your glutes at the top Hold yourself in this position for the duration of the exercise
10 Glute Bridges + Bench Law on your back, bend your knees, and plant your feet on the bench Raise your hips off the ground until your back is completely straight and squeeze your glutes at the top Hold yourself in this position for the duration of the exercise Goblet Squat Start with your feet a little wider than shoulder width apart and hold a dumbbell in front of your chest. Place your feet in a comfortable position facing straight forward Slowly lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, pause then return to the starting position. This is considered one repetition. Goblet Reverse Alternating Lunges Stand with your feet shoulder-width apart and hold a dumbbell in front of your chest Step backward with one leg, taking a slightly larger than normal step. Plant your back toe on the ground and use it to help keep your balance. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright with chest proud. Push back to the start position and switch legs.
11 High Knees Start standing with shoulder width apart. Place your hands in front of you bending your arms at a 90 degree angle Bring one knee off the ground, having it touch your hand, lower your leg and repeat with the opposite leg This will feel like running in place, making sure you get your knees to touch your hands on each rep Ice Skaters Starting in an athletic position with your knees bent and core tight, you will jump laterally to one side landing on only your outside foot. Once you have landed safely, you will jump back landing on your other foot. You will continue in this fashion for the duration of the given time frame. Be sure to start with jumping at a comfortable distance. As you get stronger you can work on jumping further and further. Jumping Jacks Start in a standing position with feet together and hands at your sides Simultaneously, jump feet out to the side farther than shoulder width apart and bring hands above your head Jump your feet back together and bring your hands back to your side
12 Jump Lunges Stand with your feet shoulder-width apart. Step forward with your left leg, taking a slightly larger than normal step. Keep your right toe on the ground and use it to help keep your balance. The right knee should also be bent! Lower your body until your left thigh is parallel to the ground. Keep your upper body upright and your lower back flat, explode upwards (jump by driving through both legs simultaneously) while switching your legs in the air (your feet will switch places on each rep.) Continue in this alternating fashion. Leap Ups Start with your right leg on a chair or bench with your left leg firmly placed on the ground. Driving through your right leg on the chair, jumping up as high as you can and switching legs in the air. When you land, land softly with your right leg on the ground and left leg on the chair. Keep switching in this alternating fashion going at a quick yet comfortable speed. Low Lunges Start with your feet together, core tight, and knees bent in a quarter squat position. Step out with one leg, taking a larger step than usual into a lunge. Return to the starting position keeping your knees bent throughout the entire exercise. Repeat on the opposite side.
13 Narrow to Wide Squats Start with your feet a little more marrow than shoulder width apart Place your feet in a comfortable position facing straight forward Slowly lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, pause then return to the starting position. Then, step out to the side into a wider than shoulder width position. Repeat the same squatting motion and then return to the starting position. Pulsar Squats Start with your feet a little more marrow than shoulder width apart. Place your feet in a comfortable position facing straight forward Lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat,. Raise yourself up, almost to a standing position, but keep your knees slightly bent Repeat this motion quickly, so that you are squatting in a fast steady motion Quick Step Ups Place one foot on a chair or box facing straight forward with your other foot securely on the ground.! Keeping your core tight, push through the heel of the foot on the box and drive the leg on the ground upwards. Once you have reached the top or a 90 degree angle lower your foot back to the ground and repeat the allotted number of repetitions. Switch legs and repeat. This is similar to regular step ups, but go at a quickened pace
14 Reverse Alternating Lunges Stand with your feet shoulder-width apart Step backward with one leg, taking a slightly larger than normal step. Plant your back toe on the ground and use it to help keep your balance. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright with chest proud. Push back to the start position and switch legs. Reverse Alternating Lunges + Kickback Stand with your feet shoulder-width apart Step backward with one leg, taking a slightly larger than normal step. Plant your back toe on the ground and use it to help keep your balance. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright with chest proud. Push back to the start position and kick the same leg back keeping it straight and squeezing your glutes. Return to the starting position, and switch legs. Side Lunges Stand with your feet shoulder-width apart Step to the side with one leg, fully extending into a lunge to the side keeping your foot on the ground and use it to help keep your balance. Keep your upper body upright with chest proud. Push back to the start position and switch legs.
15 Single Leg Deadlifts Start standing with feet shoulder width apart. Your back should be naturally arched, and with your knees slightly bent, raise your right leg straight back as you hinge forward lowering your upper body toward your shins Keeping your back straight, tense your body and stand up back to the starting position. Once you have reached the top, repeat and then switch legs Single Leg Dumbbell Deadlift Start standing with feet shoulder width apart holding a dumbbell in each hand and resting them in front of your thighs Your back should be naturally arched, and with your knees slightly bent, raise your right leg straight back as you hinge forward lowering your upper body toward your shins Keep the dumbbells close to your body as you hinge forward toward your shins. Keeping your back straight, tense your body and stand up back to the starting position. Once you have reached the top, repeat and then switch legs Single Leg Glute Bridge/Hold Lay on your back, bend your knees, and plant your feet on the ground. Lift your right leg so it is fully extended, keeping it in line with your other leg Raise your hips off the ground until your back is completely straight and squeeze your glutes at the top Hold yourself in this position for the duration of the exercise Switch to repeat with the other leg
16 Single Leg Glute Raise Lay on your back, bend your knees, and plant your feet on the ground. Lift your right leg so it is fully extended, keeping it in line with your other leg Raise your hips off the ground until your back is completely straight and squeeze your glutes at the top Lower yourself back to the starting position and repeat the lift with the same leg for the duration of the set. Then switch to repeat with the other leg Single Leg Towel Squat Stand with your feet shoulder-width apart Place a towel or slider under one foot Slide your foot to the side with one leg, fully extending into a lunge to the side keeping your foot on the ground and use it to help keep your balance. Keep your upper body upright with chest proud. Push back to the start position and switch legs. Split Squat Stand with your feet shoulder-width apart Step backward with one leg, taking a slightly larger than normal step. Plant your back toe on the ground and use it to help keep your balance. Lower your body until your front thigh is parallel to the ground. Keep your upper body upright with chest proud. Stay in the split position and continue lowering yourself to the split squat position with the same leg for the duration of the set, then switch legs.
17 Step Up + Kickback Place one foot on a chair or box facing straight forward with your other foot securely on the ground.! Keeping your core tight, push through the heel of the foot on the box and drive the leg on the ground upwards. Then be controlled and raise the same leg backwards and fully extend Bring your leg back in and slowly lower your foot back to the ground and repeat the allotted number of repetitions. You will then switch legs and repeat. Sumo Squats Start with your feet much wider than shoulder width apart and arms placed straight out in front of you. Place your feet in a comfortable position facing straight forward or a little outwards Slowly lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, pause then return to the starting position. This is considered one repetition. Sumo Squats on Toes Start with your feet much wider than shoulder width apart and arms placed straight out in front of you. Stand on your toes staying elevated for the entire exercise Place your feet in a comfortable position facing straight forward or a little outwards Slowly lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, pause then return to the starting position. This is considered one repetition.
18 Squat Jumps Start with your feet shoulder width apart and arms placed straight out in front of you. Place your feet in a comfortable position facing straight forward or a little outwards Lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, explosively jump into the air and repeat the motion for the duration of the exercise Squat + Kickback Start with your feet shoulder width apart and arms placed straight out in front of you. Place your feet in a comfortable position facing straight forward or a little outwards Lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, stand up back into the starting position and extend your right leg backward. Repeat the motion for the duration of the exercise alternating legs. Squat to Squat Jump Start with your feet shoulder width apart and arms placed straight out in front of you. Place your feet in a comfortable position facing straight forward or a little outwards Lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, stand up back into the starting position Once again, lower yourself down, as if you were going to sit down in a chair. Once you have reached the bottom of your squat, explosively jump into the air and repeat the motion for the duration of the exercise
19 Squat to Toes Start with your feet shoulder width apart and arms placed straight out in front of you. Place your feet in a comfortable position facing straight forward or a little outwards Lower yourself down, as if you were going to sit down in a chair. Your weight should be on your heels with your core tight. Once you have reached the bottom of your squat, quickly raise back into into the starting position as if you were about to jump, but keep your toes on the ground Repeat the motion for the duration of the exercise
20 The End! Thanks for checking out these exercise descriptions. Your hard work and dedication will bring you incredible results! Send us an to tell us about your experience with the program, and feel free to include before and after photos, if you would like! us at: We can t wait to stay in touch! -Kelsey and Dennis Heenan #hiitburn
AT2 Conditioning Exercise Descriptions
Copyright 2013 FatBurningNation.com DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information
More informationCopyright 2015 HIITBURN.com
Copyright 2015 HIITBURN.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 provided
More informationCopyright 2015 HIITBURN.com
Copyright 2015 HIITBURN.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 provided
More informationBodyweight Shred: 21-Day Accelerator Workouts
http://bodyweightshred.com/ 1 Copyright 2015 BodyweightShred.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
More informationCopyright 2015 HIITBURN.com
COVER Copyright 2015 HIITBURN.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 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 informationCopyright 2014 TheSuperhumanLife.com
Copyright 2014 TheSuperhumanLife.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 informationCopyright 2014 FatBurningNation.com
Copyright 2014 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 informationCopyright 2015 TheSuperhumanLife.com
Copyright 2015 TheSuperhumanLife.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 informationVacation Workouts! Copyright 2013 FatBurningNation.com
Vacation Workouts! 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
More informationCopyright 2015 HIITBURN.com
Copyright 2015 HIITBURN.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 provided
More informationSuperhero Supersets. Copyright 2013 FatBurningNation.com
Superhero Supersets 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
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 informationCopyright 2014 TheSuperhumanLife.com
Copyright 2014 TheSuperhumanLife.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 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 information4-Week Superhero: Athletes Edition
4-Week Superhero: Athletes Edition 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
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 informationGlutes, Weeks 3-4. Exercise Reps Sets Intensity Rest. 12 ea /10 1 minute
Glutes, Weeks 3-4 Please watch the explanation videos I have provided for you to fully understand how to properly follow this workout routine. This workout program is done on the same days of each week
More informationCopyright 2015 HIITBURN.com
COVER Copyright 2015 HIITBURN.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 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 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 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 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 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 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 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 informationCopyright 2014 FatBurningNation.com
Copyright 2014 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 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 informationThis program is designed for healthy individuals 18 years and older only.
You must get your physician s approval before beginning this exercise program. The recommendations in this and any other document are not medical guidelines but are for educational purposes only. You must
More informationPart A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2
Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2 Jog straight to the 20m line. Make sure you keep your upper body straight. Your hip, knee and foot are aligned. Do not let your knee buckle
More informationCopyright 2014 FatBurningNation.com
Copyright 2014 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 informationADVANCED BOOTY BUILDING PROGRAM WEIGHT: HEAVY BARBELL SQUATS REPS:
DAY 1 WARM UP Elliptical Duration: 10-15 minutes WALKING LUNGES WITH KICKBACK (BARBELL) REPS: 12 10 10 8 (EACH SIDE) 1 Lunge forwards on one leg, ensuring the barbell and your hips stay level 2 At the
More 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 informationJUMPTRAINER. (1) Secure the Jump Trainer tubes to the belt and ankle cuffs. (2) Start with feet shoulder width apart, in an athletic stance.
JUMPTRAINER DRILL1: SQUAT JUMP DRILL 1 SQUAT JUMP (2) Start with feet shoulder width apart, in an athletic stance. (3) Perform a squat by bending at the knees and pushing hips back and down. (4) Explode
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 information21-Day Belly Blast Challenge!
21-Day Belly Blast Challenge! "BONUS" Workouts! Copyright 2013 by LifeFuel Fitness and BrightLion Fitness LLC DISCLAIMER: This e-book is for information purposes only. The information presented is in no
More informationSuperhero Supercharged
Superhero Supercharged 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
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 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 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 informationTIP: Always try pick a resistance band that your can do at least repetitions. Remember to keep your chest open and your shoulders down.
Lower Body Exercises Exercise Bands can build quality muscle in your legs without causing wear and tear on your joints. One of the downsides of doing legs exercises with other forms of tension is that
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 informationAt-Home Dryland Training Program
At-Home Dryland Training Program Name of Player Team Name Program start date Player's Information Session 1 (Weeks 1-5) Age Exercises Reps Wts (Lb) Weeks Sets Rest Gender Squats 15 5 2 0 Height (Feet)
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 informationFluid-Dynamics 1 Copyright 2012 by Robbie Hebert All Rights Reserved No portion of this manual may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax,
More informationShoulders (kettlebell)
Arnold Press Arnold Press Stand upright holding one kettleball. Start position: Position kettleball to ear level with an overhand grip (palms facing back). Press hand up and out laterally above head keeping
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 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 information1. 10-Minute Dumbbell Workout
94 The Diet Detox 10 Workouts by the Fhitting Room Note: All the recommended weights are a suggestion. Depending on your fitness level and experience with these movements, you may need to adjust your weight.
More informationTravel & Home Workouts
1 Travel & Home Workouts Developed for Optimal Fat Loss with Minimal Equipment www.stormfitness.com.au 2 2 Disclaimer: This manual is not intended for the treatment or prevention of disease, nor is it
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 informationORTOVOX NAKED SHEEP EXERCISES TRAINING SESSION 1
TRAINING SESSION OPEN DOORS DESCRIPTION PICTURE PICTURE PICTURE COUCH STRETCH Bring your knee as close as possible to the wall and straighten upper body backward; you need to be able to activate your glutes
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 informationTable of Contents. Page 1
Table of Contents Category Name... 4 1. Barbell Squats... 4 2. Bench Press... 5 3. Bird Dog... 6 4. Box Jump... 7 5. Bulgarian Split Squat... 8 6. Burpee... 8 7. Cross Body Mountain Climbers... 9 8. Dead
More 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 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 informationSide Split Squat. The exercises you need to hit with more power and accuracy every time
GOLF FITNESS The exercises you need to hit with more power and accuracy every time POWER Training for more power on the course doesn t necessarily involve heavy weights and explosive ballistic workouts
More informationFEEL GOOD GLOW Low intensity workout
Welcome to the low intensity workout, Feel good glow. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information
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 informationTHE STRENGTH WORKOUT FOR RUNNERS
THE H T G N E R ST T U O K R O W S R E N N U R FOR n a d r By Jo D M, l z t e D. M Runners love running. They don t like getting hurt. That s why it s so important for every runner to strength train. Strong,
More informationBad A$$ Sprint Combo's
Bad A$$ Sprint Combo's 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
More informationExercise Descriptions Report
Exercise Descriptions Report The Physical Exercises: Push Ups Place your hands slightly wider than shoulders; keep torso straight and head aligned with spine throughout the exercise. Lower yourself until
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 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 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 information4-Week Holiday Head Start Exercise Descriptions
Glossary Alternating Jackknife Sit-Up Start lying on flat on your back with arms overhead. Initiate the sit- up at your core and try to reach opposite hand to opposite foot. Return to lying flat between
More 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 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 informationLove your Legs & Booty
Love your Legs & Booty Weighted Squat! Defines & Tones your Thighs, Hamstrings, Booty, Core and Lower back! Stand tall with a dumbbell in each hand. Squat down and back, lowering your booty to the ground,
More informationSECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS
SECTION 6 PERFORMANCE: EXERCISE DESCRIPTIONS POWER DB Jump Squat Player stands with feet at shoulder-width, holding dumbbell in each hand. In one motion, use momentum from the inside leg (left leg) and
More informationJOINT MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions
JOINT MOBILITY WARM UP Tai Chi Twist Lateral Flexion Alternating Arm Circles Ankle Rolls 10 Reps (5 Each Side) 20 Reps (10 Each Side) 10 Reps Each Arm (Both Directions) 10 Reps Each Side Perform 1 round
More informationAlexandra Daddario Workout Routine
Alexra Daddario 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 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 informationWORLDS GREATEST WARM UP. This is a three-part stretch. Begin. Sets Reps Weight Notes
BEGINNER WEEK # DAY FULL BODY WORLDS GREATEST WARM UP BW INTERMEDIATE CHAIR SQUAT This is a three-part stretch. Begin Perform sets of 8- of each exercise using No/Light weight. Focus on good form using
More informationPGYVC Volleyball Circuit Athletic Plan
PGYVC Volleyball Circuit Athletic Plan Workout Plan: This workout plan is to introduce and promote off court training for PGYVC athletes as well as to build confidence for athletes who have not done physical
More informationDaily Nutrition Checklist Day 78 - Phase 2
Breakfast Fatlossity Daily Nutrition Checklist Day 78 - 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 informationBuffalo State Incoming Freshman Workout
Buffalo State Incoming Freshman Workout Hello Future Bengal, If you are reading this you have most likely made the decision to attend Buffalo State for your athletic career. Over the past few years, our
More informationSTEP IT UP Moderate intensity workout
Welcome to the moderate intensity workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information about
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 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 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 informationTRAINING PLAN. Workouts and routines for improved results. Edition 1. LEGS & BOOTY. amandafinniee.com
TRAINING PLAN Workouts and routines for improved results. Edition 1. LEGS & BOOTY INTRODUCTION Welcome to the LEGS & BOOTY edition of my training plan! The 3 routines in this plan are a mix between glutes,
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 informationLET S GET STARTED. Beginner s workout. Healthier. Happier. Welcome to the Get Healthy beginner s workout. CARDIO. Step ups
Welcome to the Get Healthy beginner s workout. If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.gethealthynsw.com.au/fitness-videos to get
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 informationLove your Body. Tone It Up. Roundaways. Modified Windmills. With Kettlebells! Warms up the core, shoulders and arms! Prepares the whole body to work!
Tone It Up Love your Body With Kettlebells! Roundaways Warms up the core, shoulders and arms! Prepares the whole body to work! Stand tall with kettlebell in hand, lift one leg slightly and place it behind
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 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 informationCopyright 2014 FatBurningNation.com
Copyright 2014 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 informationDynamic Stretching. Bluejays. Bluejays
Dynamic Stretching Dynamic stretching is a form of active movement that isn t about holding a stretch but rather taking your body through ranges of motion that will better prepare you for your workout
More informationBooklet created by: Katy Rosenberger. Professionally managed by:
Booklet created by: Katy Rosenberger Professionally managed by: Mission: The National Institute for Fitness and Sport is committed to enhancing human health, physical fitness and athletic performance through
More informationForward Step-ups 2 x 15. Backward Lunges 2 x 15. Bosu/Stability Ball Planks 1 x 12. Bosu/Stability Ball Hip Bridges 1 x 12
Running Stronger Personal Training is available at Bellingham Athletic Club Running is a repetitive impact activity where the shock of each foot strike is absorbed throughout the body. Sound joint and
More information8 Essential Strength Moves & Progressions
Reducing knee pain and strengthening your knees takes more than just cycling. Cycling is the lubricant for your knees and strengthens them in many ways. For the best chance at keeping your knees the strongest
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 informationSportlyzer s Core Exercises
Sportlyzer s Core Exercises Core training exercises are as important part of your training schedule as your endurance training. You need it to support your everyday running and improve your racing results.
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 informationSHRED FACTOR. Copyright 2013 FatBurningNation.com
SHRED FACTOR 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.
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 informationQuads (medicine ball)
Saggital Front Reach Saggital Front Reach 1) Start position: Stand with feet hip width apart. Hold medicine ball or dumbbell at waist. 2) Step forward 2-3 feet with the heel striking first and lean torso
More informationDr. Venus Workout Program
Disclaimer: Dr. Venus recommends that you consult with your own physician before beginning any new exercise program. Reading or using this program for yourself does not constitute a doctorpatient relationship
More information