sample program

Sample Workout For YOU!
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Sample Workout Directions


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Image Exercise Set Reps Weight/
Resistance
Elliptical


Trainer's comments:
Feel Free to use any type of cardio warm up. Perfom at moderate to 75% intensity for 10 mins. Your choice: bike, treadmill, other cardio machines etc. The elliptical is great because you are warming up both the upper body and the lower body as well as avoiding any impact on the joints.Any way you perform your warm up, make sure you keep it going for 10 minutes.Good music helps!

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DB Squat
1) Grasp DB’s and let arms hang down at sides.
2) Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent.
3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4) Once thighs are parallel to floor, return to start position.
5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6) DO NOT allow knees to go past the big toe or deviate laterally or medially throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.


Trainer's comments:
Stand with your legs about shoulder width apart. Have your hands either out in front or folded in front of your chest. Have your toes pointed slightly outwards. Keep your chest out, your midsection firm and head facing front wards. Now squat as if you were going to sit down, leaning into your heels, until your backside is inline or parallel to the floor. Then using your thighs and butt push yourself back up again. Do not lock your knees out when returning to standing position. Keep your knees soft and the movement flowing continuing with the second squat, then third etc until you have completed the set. Don't forget to breathe! The best way is to think breathing is this:blow out on the diffulcult part - inhale on the easy part. 		1
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Lying Hamstring Curl


Trainer's comments:
Leg Curls Lie face down on the bench or leg curl machine with the pads resting on the back of your ankles. Hold onto the handles or onto the bench or framework to keep you stable. Have your knees slightly hanging over the edge of the bench. Do not strain your neck up keep your head forward and do not arch your back up. Curl your legs up so that the pads are virtually touching your backside. Squeeze your backside muscles then slowly lower your legs down to starting position. Repeat the exercise until you have completed your set.
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Barbell Bench Press
1) Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor.
2) Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor.
3) Start position: Lift bar off rack with bar directly over head.
Lower bar to chest at the nipple-line. Press bar up to starting position.

Trainer's comments:
Barbell Bench Press This exercise is fantastic for stimulating muscle growth in your chest region. You will need a flat bench for this exercise. Lie flat on your back. Make sure your lower back is pressed firmly into the bench. If your feet don't touch the floor, you can bend your legs and place your feet at the end of the bench. Using a wide grip on your barbell, have your palms facing up and your grip just past shoulder width. Push the barbell directly above your chest. DO NOT HOLD YOUR BREATH. Lower the barbell down slowly until it only slightly touches your chest at nipple line. (Your elbows should be pointing out to the sides.) Push the barbell back up to starting position, make sure you don't bounce the barbell at the top of the movement. Repeat exercise until you have completed your set.
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Bench Press (smith)


Trainer's comments:
Machine Bench Press Great exercise for beginners wanting to gain experience in performing the bench press. Lie flat on your back on a bench directly underneath the bars of the machine. Line the bars up with the sides of your chest. Place your hands on the bars with your palms facing upwards. Keep your lower back pushed into the bench and your feet flat on the floor. If they do not reach,lay a weight or a book under your feet. Push the bars upwards until your arms are virtually straight then lower them down again until they are nearly all the way to the bottom. Now push the bars back up again. Continue repeating the exercise until you have completed your set.
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Dumbbell Curl (two arms)


Trainer's comments:
Dumbbell Bicep Curls Stand with your feet shoulder width apart, and soft knees. Hold a dumbbell in each hand down by your sides, palms facing forwards. Curl the dumbbells up towards your shoulders until you feel a full contraction in the biceps muscle. Now lower the dumbbells down slowly to starting position and repeat exercise to complete your rep. 		1
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Jumping Jacks


Trainer's comments:
Cardio - moderate to 75% intensity for 10 mins Your choice: bike, treadmill, other cardio machines etc. .....



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Front Pulldown
1) Adjust seat or knee pad height so that knees are secured while seated.
2) Grasp bar with a overhand grip wider than shoulder width apart and sit with knees secured in pads.
3) Start position: Fully extend arms with elbows facing out with back straight (you may lean back at hips approximately 5°-10°).
4) Pull bar down to upper chest area and squeeze shoulder blades together at end of movement.
5) Return to start position.
6) Remember to keep torso stationary throughout movement.


Trainer's comments:
With wide Grip Lat Pulldowns You can either use a Pulldown Machine or a pulley machine. Either way you will be seated during this exercise and using a wide grip bar. Seated, facing the pulley machine, place a wide grip on the bar just past shoulder width. Pull the bar down to your chest. Keep your chest out, your midsection firm and your head facing frontwards throughout the exercise. You may lean back while accentuating the curve in the small of your back.Slowly return the bar back towards the pulley stopping when you feel the stretch, then repeat the exercise until you have completed the set. 		1
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Calf Raise
1) Start position: Stand with feet hip width apart leaning against a ball or stand on the edge of a step on the balls of your feet with heels hanging over edge. Toes should be pointing forward.
2) Contract calves by pushing off balls of feet to raise heels up in air (standing on toes)
3) Lower heels and repeat.
4) Remember to keep knees slightly bent throughout movement to prevent any knee strain.

Trainer's comments:
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Seated Dip
Sit in an upright position and position hands on dip bars.
Start position: Lean forward slightly so that your elbows are slightly past the plane of your back and knees slightly bent.
Press the machine arms down until your arms are perpendicular to the floor.
Return to starting position by bending the elbows to a bent position.
Remember to keep the trunk bent forward, head neutral, and chest up.

Trainer's comments:
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Jump Rope (basic 2 feet)


Trainer's comments:
Cardio - moderate to 75% intensity for 10 mins Cardio activity of your choice. Jump rope, steps ups etc or your cardio machine. 		1
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Barbell Upright Row
1) Stand with feet shoulder width apart
2) Start position: Grasp barbell with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent.
3) Raise barbell by pulling elbows towards the ceiling and pull barbell to chest level.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.


Trainer's comments:
Barbell Upright Rows Stand with your feet shoulder width apart, and knees slightly bent. Keep your chest out and midsection firm, do not arch your back. Hold the bar in front of your thighs, with an overhand grip and your hands about 5-6 inches apart. Have your palms facing your body. Pull the bar up, keeping it close to your body, until it reaches you upper chest. Keep your elbows up (past shoulder height) and out. Lower down slowly and repeat the exercise to complete your set. KKKKKKK

 

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Stability Ball Crunch
1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3. Place hands across your chest. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.


Trainer's comments:
Never, ever pull or drag your neck upwards using your hands. When crunching use your upper body (chest and shoulders). Another option is to have your hands folded across your chest.

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Back (wall stretch)


Trainer's comments:
make sure to stretch all your muscles in a gentle manner. NEVER BOUNCE into a stretch. Inhale-relax, Exhale-into the stretch. Inhale relax, exhale again and try to go a little more into the stretch.

 

 

 

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