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 - Plank Off Forearms 3 - Lateral Raises with ¼ Lunge REPS WEIGHT 12 reps Light to Moderate Weight 30 seconds Body Weight 10/side Light Weight SERIES TWO EXERCISE 1 - Shoulder Press 2 - Alternating Back Lunge 3 - Pushups Off Knees REPS WEIGHT 12 reps Light to Moderate Weight 12/side Body Weight 12 reps Body Weight REALITY FITNESS THE WORKOUTS KILLER #1 1
SERIES ONE, EXERCISE 1 OF 3 SQUATS 12 REPS LIGHT - MODERATE WEIGHT Stand with your feet shoulder-width apart (the inside of your foot should be in line with the outside of your shoulder). Bend at your hips and knees to lower into a squat position (as if you re about to sit in a chair) until your thighs are just past parallel to the floor. If you have knee problems, do not go past parallel. Keep your knees over top of your ankles (you should be able to see your toes throughout the entire movement). Maintain good posture by keeping your chest up as high as you can as you lower into the squat and while you stand back up to complete each repetition. Targeted Muscles: Front and back of legs; Buttocks REALITY FITNESS THE WORKOUTS KILLER #1 2
SERIES ONE, EXERCISE 2 OF 3 PLANK OFF FOREARMS 30 SECONDS BODY WEIGHT Lying on your stomach, place your forearms on the floor with your elbows directly under your shoulders. Lift your body up off the floor using the pressure from your arms and your toes. Tilt your tailbone toward the floor (as if you were slightly tucking your buttocks underneath you). This helps to isolate your abdominal muscles. Hold this position for the specified amount of time. Targeted Muscles: Upper back; Shoulders; Abdominals REALITY FITNESS THE WORKOUTS KILLER #1 3
SERIES ONE, EXERCISE 3 OF 3 LATERAL RAISES WITH ¼ LUNGE 10/SIDE LIGHT WEIGHT With one weight in each hand, take a large step forward and bend both of your knees so that you are ¼ of the way down to the floor. With tall posture, slowly raise both of your arms up to your sides, no higher than shoulder height. (Keep your shoulder blades down your back. You will know you are in the correct position if you start the exercise by lifting your shoulders up, back, and down. This is called the shoulder set position). Pause with the dumbbells at your side for a brief moment before slowly lowering the weights back down. Targeted Muscles: Side of shoulders; Front of legs; Abdominals; Upper back COMPLETE ALL THREE EXERCISES IN SERIES ONE, REPEAT THE SERIES ONE MORE TIME, THEN MOVE ON TO SERIES TWO. REALITY FITNESS THE WORKOUTS KILLER #1 4
SERIES TWO, EXERCISE 1 OF 3 SHOULDER PRESS 12 REPS LIGHT - MODERATE WEIGHT Stand with your feet shoulder-width apart and your knees slightly bent. Lift your dumbbells to shoulder height so both your arms start at your sides forming a 90-degree angle at your elbows. Slowly and simultaneously push the dumbbells upward over your head so that they touch in the centre, then lower your arms back down to 90 degrees. Targeted Muscles: Shoulders; Abdominals REALITY FITNESS THE WORKOUTS KILLER #1 5
SERIES TWO, EXERCISE 2 OF 3 ALTERNATING BACK LUNGE 12/SIDE BODY WEIGHT Take a large step back and bend both of your knees to 90 degrees so that your back knee almost touches the floor. Keep your front knee tracking with your ankle. Push through your front heel and stand up, placing both feet back together. Repeat, moving back with the opposite leg. Targeted Muscles: Front and back of legs; Buttocks REALITY FITNESS THE WORKOUTS KILLER #1 6
SERIES TWO, EXERCISE 3 OF 3 PUSHUPS OFF KNEES 12 REPS BODY WEIGHT Lie face down on the floor with your hands shoulder-width or just outside shoulder-width apart. Bend your knees, keeping your feet on the floor, as you raise your body up off the floor until your arms are straight. Keep your body straight and slowly bend your elbows at a 45-degree angle to lower your body weight back down to the floor, leading with your chest. Your hips and chest should move at the same rate, and your body position should be rigid as you pivot on your knees toward the floor. Pause at the bottom, and then push through your hands until your arms are straight again. Targeted Muscles: Abdominals; Upper back; Chest; Shoulders COMPLETE ALL THREE EXERCISES IN SERIES TWO, THEN REPEAT THE SERIES ONE MORE TIME. WORKOUT COMPLETE! REALITY FITNESS THE WORKOUTS KILLER #1 7