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 Legs Calves Biceps Triceps Abs Other: CARDIO/AEROBIC/CONDITIONING EXERCISE EXERCISE TIME/DISTANCE/ NOTES INTENSITY/SPEED/CALORIES Cardio Warm-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 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 Dumbbell Tricep Press on Ball or Bench GROUP A 12lbs+ 15 Begin lying down on your back on a flat bench. Hold a dumbbell in hand with palms facing in throughout the entire set. Begin with elbows bent and DB's just a few inches above outer chest level. Elbows should be bent with your forearms in at your s/outer chest, instead of flaring out as you would with a chest press. Fully extend both arms simultaneously in order to push the DB's straight up. 5. Slowly lower DB's back down in a slow and controlled motion, keeping elbows in throughout the entire set. Repeat. Tricep Push-ups on Knees *Perform on Ball if possible* 15 Begin in push-up position: Facing the floor, hands on floor with arms fully extended. You will be on your knees with feet up in the air if possible. You can also put hands on an elevated surface to modify. Hands (thumbs) should be no more than inches apart and directly under shoulders. Keep all bodyweight on upper body throughout the entire set. Keeping back flat and butt down, lower upper body towards the floor by bending elbows straight back as opposed to straight out. Try to keep shoulder to elbow area as close to your s/lats as possible. Push body back up and repeat at a slow and controlled pace.
*Perform on toes if possible* Bosu Burpese and Raise (use Bosu (10lbs+) 15 dumbbells, with overhead press, if you don t have Bosu) 5. In standing position, hold the bosu ball overhead with arms fully extended and ball up. Lower upper body to the floor by leaning forward and bending at the hips. Place ball on floor and jump both legs back (simultaneously) behind you. Next, jump both feet back in and then stand up. As you stand up, lift the bosu up off the ground and raise it overhead. Repeat at a medium pace and make sure to lift Bosu with your legs and not your back! GROUP B Ball/ Wall Squats (with dumbbell) 20 lbs + 20 Dumbbell/Kettle bell Hip Thrusts 20 lbs + 20 Place ball between lower back and the wall. Stand with feet wide and toes pointing out while leaning back against ball. Hold DB between legs with arms straight down in front of you throughout entire set. Push your body weight back in your heels as you lower your body down as far as possible to perform a squat. Push glutes back towards the wall while keeping back as upright as possible. Repeat at a slow and controlled pace. Stand upright with wide stance, and stiff yet slightly bent legs. Hold one DB/kettlebell vertically between legs with arms fully extended down. Swing dumbbell back between legs while sitting bodyweight back into your heels. Swing DB forward by popping/thrusting hips forward and squeezing glutes. Repeat at a controlled pace. *Let the DB rise up in front, but do not use arm strength to lift it. Instead, use momentum of hip thrust to bring it forward.
Jump Squats 20 Stand in upright position. Jump up in air and land back down in a wide stance squat sitting back in your heels. Jump up again off of toes and then land in wide stance squat. Repeat. Ball Dumbbell Chest Flys GROUP C 15lbs + 15 Begin seated on stability ball. Walk your feet out in front of you in order to position body in bridge position with head and shoulder area supported on ball. Keep your butt up and hamstrings parallel to the floor throughout entire set. Hold a dumbbell in hand and begin with arms fully extended straight up above you with palms facing in. Slowly lower DB s out and down just a few inches above shoulder level and slightly wider than shoulder width. Push the DB s up and in back to starting position, without locking elbows at the top position. 5. Repeat at a slow and controlled pace, keeping core and glutes tight throughout entire set. BOSU knee to elbow crunches (same ) LEFT HIP DOWN FIRST 15-20 Position body behind a bosu ball. Begin in push-up position, with hands on the platform of a Bosu ball. Keep back flat and butt down throughout entire set. Bring right knee towards right outer elbow area in order to contract abdominals. Extend right leg straight back behind you without touching the floor. 5. Bring right knee back in and repeat at a slow and controlled pace. BOSU Plank Twists (same ) LEFT HIP DOWN FIRST 15-20 *Perform with hands on floor if you do not have a BOSU Position body behind a Bosu ball in push-up position up on toes. Grip the platform of the Bosu with hands on the outer edges. Drop right hip down towards floor by twisting at waist and keeping arms straight. Next, lift right hip back up to the center and raise glutes up slightly in order to contract abs. 5. Drop right hip down again and repeat on same throughout the entire set. Bosu Side to Side Jumps *Perform with hands on floor if you do not have a BOSU 1 min Begin in standing position with right foot up on bosu (ball ) and left on floor, lateral to the bosu. Hop right foot over to the right of the bosu, landing left foot up on bosu. Continue at a medium to fast pace and alternate feet repetition.
*Perform on short step if you do not have a BOSU GROUP D Bent-over DB Kickbackssingle arm/single leg 10 lbs + arm 12-15 arm Begin in standing position. Lean forward and stand on left leg with right leg up off of the floor, fully extended straight back behind you. Hold one dumbbell in right hand with right arm locked in at your from shoulder to elbow area throughout the entire set. DB will start at outer chest level with elbow bent back. Push DB straight back by only moving elbow to hand section of arm. Try to completely straighten arm back. 5. Slowly bring DB back to starting position by bending elbow without unlocking shoulder to elbow section of arm. 6. Repeat at a slow and controlled pace, keeping core engaged for balance. Side Plank Crunches 15 Place right hand on floor and left hand on left hip with right 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. Reverse Lunges on a Step leg 15-20 leg Begin standing with right foot up on step and left knee up in air. Lunge back with left leg and touch left foot down to the floor, up on toes with a bend in the knee. Dip down a few inches, while keeping right knee behind the right toes. Next, push up off of the right heel (squeezing right glutes) and bring left knee forward and up in order to contract abs. Step back again and repeat on same for entire set. Keep right foot up off floor entire set. OVERALL WORKOUT RATING (1-10) WORKOUT NOTES: Perform exercise in GROUP A 1 time and then go back through to complete (6 if single d) sets per exercise within that group. Do the same for GROUPS B, C, and D. *** HIGHLIGHTED EXERCISES: These are single d exercises that should
always be performed as follows: Perform the highlighted exercise on either the right or left /leg/arm 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 /leg/arm as previous for the specified number of repetitions. If there is a third highlighted exercise within the same group, perform on the same /leg/arm as previous for the specified number of repetitions. Move back to the first highlighted exercise and perform on the opposite /leg/arm for the specified number of repetitions. 5. Perform the remaining highlighted exercises within the same group on this opposite as well. 6. Perform sets on /leg/arm totaling 6 sets per highlighted exercise.