Stretching Exercises – Daily - Hold 10 seconds, 3X



STRETCHING EXERCISES – Daily – Hold 10 sec, 3x

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Home Workout #1

Chest: Week One Week Two

*Incline DB Bench Press 8lb x 12 (2 reps ) 10lb x 10 (1 rep)

Push ups (Inclined) x 12 (2 reps) x 10-12 (2 reps)

Back: Week One Week Two

*Hyper Extensions (ball) x 12 (3 reps) x 15 (3 reps)

*DB Rows on Bench 30 lb x 12 (2 reps) 30 lb x 12-15 (2 reps) [hand/knee on bench; pull up – elbow bent]

Shoulder: Week One Week Two

*Seated Sh. DB Press 5lb x 12 (2 reps) 8lb x 15 (1 rep) / 5lb x 15 (1 rep)

*Seated DB Laterals 3lb x 12 (2 reps) 3lb x 15 (2 reps)

Legs: Week One Week Two

*Leg Extensions 10lb x 20 (2 reps) 10lb x 20 (2 reps)

Abs: Week One Week Two

*Ball Crunches x 15 (2 reps) x 25 (2 reps)

Butterflys x 15 (2 reps) x 15 (2 reps) on back; arms out, cross legs; raise knees/ arms to meet

Planks 25 sec (2 reps) 25 sec (2 reps)

Arms: Week One Week Two [added]

*Bench Dips x 12 (2 reps) x 15 (2 reps)

*Seated DB Curls 3lb x 12 (2 reps) 3lb x 15 (2 reps)

*DB Kickbacks x 10 (2 reps) x 12 (2 reps)

CARDIO INTERVAL TRAINING - 12/09

Heart Rate Zone 105 (65%) – 140 (85%) [tolerable high: 150/155]

1) 2 mins, 0.0 Incline @ 3.0 speed

2) 2 mins, 2.0 Incline @ 3.0 speed

3) 2 mins, 0.0 Incline @ 3.2 speed

4) 2 mins, 4.0 Incline @ 3.0 speed

5) 2 mins, 0.0 Incline @ 3.4 speed

6) 2 mins, 6.0 Incline @ 3.0/2.6 speed

7) 2 mins, 0.0 Incline @ 3.4/3.5 speed

Add if cardio is only workout for the day

8) 2 mins, 6.5 Incline @ 3.0 speed

9) 2 mins, 0.0 Incline @ 3.8 speed

10) 2 mins, 7.0 Incline @ 3.2 speed

11) 2 mins, 0.0 Incline @ 4.0 speed

12) 2 mins, 5.5 Incline @ 3.4 speed

13) 2 mins, 0.0 Incline @ 4.2 speed

14) 2 mins, 3.5 Incline @ 3.5 speed

15) 2 mins, 0.0 Incline @ 4.4/4.5 speed

One Day EXERCISE WORKOUT (sans machines)

1-6 = 1 set; Complete 3 sets;

*15 sec. between exercises;

*90 sec. between sets

1) *Push Ups (modified) 15 reps

2) *Squats 20 reps

3) *Seated Shoulder DB Press 12 reps

4)* Split Squats 10 reps

5) *Hyperextensions (ball) 15 reps

6) *Ball Crunch 15-20 reps

Push Up [pic] Squat [pic] DB Press [pic]

Split Squat [pic] Hyperextensions [pic] Ball Crunch [pic]

INCLINE DB BENCH PRESS ()

Set bench to an angle of 30 degrees and place the dumbbells at the low end. Grasp the dumbbells and sit down on the bench, place the ends of the dumbbells on your knees. Rock back onto the bench; use your legs to help push dumbbells up. Lay back on the bench with arms fully outstretched holding the dumbbells. Slowly lower the dumbbells down towards your upper chest until the handles are level with your chest. Do not pause; slowly raise the dumbbells back up without locking your elbows. Tips: Lower the dumbbells slowly. Don't set the angle of the bench too high.

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HYPEREXTENSIONS ( W/ BALL)

Start in the grey position. Make sure your knees are spread fairly wide apart so you have a good base. SLOWLY lift your chest off the ball. HOLD that top position for 3 to 10 seconds and then slowly lower back to start position.

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DUMBBELL ROWS ON BENCH ()

Grab a flat bench and sit a dumbbell on the left hand side at one end. Position yourself on left side of bench with right knee and right hand resting on bench. Pick up the dumbbell with left hand. Pull your shoulder blade back while keeping arm straight. Slowly pull the dumbbell up as far as possible. Pause and squeeze your shoulder blades together, then slowly lower the dumbbell back to the start. Tips: Keep head up and eyes forward; back straight. Shoulder blades should be pulled back. Do not drop working shoulder. Keep torso fixed! Pull the weight straight up; keep elbow tucked in.

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SEATED SHOULDER DB PRESS ()

Setup on bench w/ back at 90 degrees. Grasp a pair of dumbbells and sit on bench with the ends of the dumbbells on your thighs. Raise the dumbbells above your head and twist so that your palms are facing forward. Your back should be flat against the back rest and feet firmly planted. Keep eyes forward, slowly lower the dumbbells to the sides of your shoulders. Then, contract the shoulder muscles and raise dumbbells back to start.

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SEATED DUMBBELL LATERALS ()

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LEG EXTENSIONS ()

Sit on the leg extension machine and adjust so that the leg pad sits on your ankles. Then adjust the back rest so that your knees are just off the end of the seat. Take the weight off the stack by extending your legs slightly. This is the starting position. Holding onto the handles for stability, and bending at the knees only, extend your legs out as far as possible. Hold for a count of 1 while squeezing your quads, then slowly lower back to the starting position. The weight should not touch the stack. Tips: Use a slow and controlled movement; do not "kick" the weights up. Pause at the top of the movement and squeeze your quads, this adds intensity to the leg extension.

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EXERCISE BALL CRUNCH ()

Sit on ball with your feet flat on the floor wider than shoulder width apart. Step forward with your feet allowing ball to roll to your lower back. Touch the side of your head with the tips of your fingers. Crunch your abs, pull your torso up so elbows are aiming for knees. Squeeze the abs tight and pause, lower back to the start. Tips: The longer you hold the crunch the harder your ab muscles have to work. Increase effectiveness by holding the crunch for a slow count of 2.

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SINGLE BENCH DIP ()

Position your hands shoulder width apart on the flat bench. Move your feet out until your legs are straight. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints. Slowly lower upper body down towards the floor with elbows tucked at your sides until elbows are level with shoulders. Pause, then slowly press off with hands and push back up. Tips: Do not dip down too low. Your shoulders should go no lower than your elbows. Keep elbows tucked at sides as your dip down. [pic] [pic] [pic]

SEATED DUMBBELL CURL ()

Sit on the end of the bench with your feet out in front of you and your knees together. Pick up the dumbbells off the floor and let them hang by your sides with your palms facing up. Bend the arms slightly to take the tension up in the biceps. This is the starting position. Keeping your back straight and your elbows tucked in at your sides, slowly curl both dumbbells up as far as possible. Squeeze the biceps hard, then slowly lower the weight back to the starting position. Tips: Keep your elbows locked in at your sides. Keep the rep timing slow and control the weight throughout the set - don't let the weight drop down quickly.

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DUMBBELL TRICEP KICKBACKS ()

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