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.
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.
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. 5. 0 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.
*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:
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.