Dumbbell Workout Chart - PowerPoint by dar10163

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									Trainer: Rachael Lee
From Body Architects
   15 Years Old       Crystal is a girl who is trying to be stronger and
                       healthier as she starts dance. She wants to increase
   5 feet 2 inches    her mile time that she can better her endurance. Her
                       strength is slightly below average. She wants to be
   110 pounds         more toned in her arms and legs, so that she can do
                       more push ups and give painful kicks to the stomach
   20.1, normal BMI   when she must.
                       Crystal does not have an exercise regimen, and only
   Student            plays sports with friends from time to time. She
                       dislikes running unless she must, however walks to
                       many places.
                       Crystal is a little prone to injury, so care should be
                       made that she doesn’t get hurt.
                       Crystal sleeps very late, and is often busy
                       procrastinating on homework and playing her guitar
                       or piano. Because of this, a simple, quick exercise plan
                       she wouldn’t be bored with is best.
                       Crystal would like to keep dancing and try out for the
                       drill team, so she’d like to become more flexible and
                       coordinated.
 The dance lessons and walking will give you your aerobic
  exercise
 The gym and dumbbell exercises help you get the strength
  you need
 You’ll become much more flexible with the yoga in your
  workout plan
 Yoga will also help you with balance, and give you a soothing
  way to work your mind and body
 Overload on the bench press and other equipment will give
  you the toned body you want
 Swimming, ice skating, and basketball will make your overall
  body composition look good
 The plan encourages you to eat and live in a more well-being
  lifestyle
 Reveal a happier, healthier you!
Warming up:             Cooling down:
 Jog in place           Jogging/walking
Week 1: Five minutes
Week 2: Five minutes
                        Five minutes
Week 3: Ten minutes
Week 4: Ten minutes        Butterfly Stretch
   Jumping jacks       Thirty counts
Week 1: Fifteen times
Week 2: Fifteen times
                           Abdominal Stretch
Week 3: Twenty times    Thirty counts
Week 4: Twenty times
                           Quadriceps Stretch
   Push ups            Twenty counts each
Week 1: Five times
Week 2: Ten times
Week 3: Ten times
Week 4: Fifteen times
 Jumping jacks:
1.   Stand with your arms at your sides, and your feet straight and close together.
2.   Then clap your hands all the way above your head, while jumping and
     moving your feet more than shoulder width apart.
 Push ups:
1.   Lie chest down with your hands flat at shoulder level, your feet together and
     parallel, toes against the ground
2.   Straighten your arms, pushing yourself up, and keeping your body straight
 Butterfly Stretch:
1.   Sit down, bring your feet together and put your knees as far apart as possible
2.   While keeping your back straight, reach as forward as you can
 Abdominal Stretch:
1.   Lie down as if you are doing a push up, but put your feet down, pointed
     towards the wall behind you.
2.   Use your hands to elevate only your upper body, and keep position
 Quadriceps Stretch:
1.   Stand and grasp the top part of your ankle
2.   Bring it towards your back until you feel a stretch
Jumping Jack        Push up               Butterfly stretch




Abdominal stretch    Quadriceps stretch
1st week, day 1: Take a walk outside for an hour,
  do 5 pound dumbbell exercises according to the
  chart, 4 sets of 6 reps each.
2nd week, day 8: Take a walk outside for an hour,
  do 5 pound dumbbell exercises according to the
  chart. 4 sets of 8 reps each.
3rd week, day 15: Take a walk outside for an hour,
  do 8 pound dumbbell exercises according to the
  chart. 4 sets of 6 reps each.
4th week, day 22: Take a walk outside for an hour,
  do 8 pound dumbbell exercises according to the
  chart. 4 sets of 8 reps each.
Don’t forget to always warm up and cool down!
   Chest
Flat Chest Presses
1.    Lying flat on bench, hold the dumbbells directly above chest, arms extended.
2.    Lower dumbbells to chest in a controlled manner.
3.    Press dumbbells back to starting position and repeat.
4.    Avoid locking elbows.
     Shoulder
Seated Shoulder Presses
1.    Sit upright on bench with dumbbells over head. Make sure back is flat.
2.    Lower dumbbells slowly to shoulders.
3.    When arms are at 90 degrees, press the dumbbells back up and repeat.
Lateral Raises
1.    Stand upright, knees slightly bent, shoulder width apart, holding dumbbells at sides.
2.    Bend elbows slightly and raise the dumbbells out to sides. Keep elbows slightly bent
      throughout.
3.    When arms are parallel to floor, slowly lower back and repeat.
     Back
Dead Lifts
1.    Stand upright, feet shoulder width apart, knees slightly bent.
2.    Bend lower back and knees to lower the weights down your legs. Back must remain flat,
      lower back should be arched inwards slightly. Keep head up throughout exercise.
3.    Stand upright using lower back and legs, maintaining flat back and keeping your head
      up.
1st week, day 2: Do yoga according to the chart, go to
   the gym and do each exercise from the chart 4 sets of
   6 reps each.
2nd week, day 9: Do yoga according to the chart, go to
   the gym and do each exercise from the chart 4 sets of
   8 reps each.
3rd week, day 16: Do yoga according to the chart, go to
   the gym and do each exercise from the chart 4 sets of
   8 reps each.
4th week, day 23: Do yoga according to the chart, go to
   the gym and do each exercise from the chart 4 sets of
   10 reps each.
Don’t forget to always warm up and cool down!
1st week, day 3: Go to your dance lessons, and
  swim laps at the pool for an hour.
2nd week, day 10: Go to your dance lessons,
  and swim laps at the p0ol for an hour.
3rd week, day 17: Go to your dance lessons,
  and swim laps at the pool for an hour.
4th week, day 24: Go to your dance lessons,
  and swim laps at the pool for an hour.
Don’t forget to always warm up and cool down!
1st week, day 4: Do yoga according to the chart, go on the treadmill
    for 45 minutes, and do 5 pound dumbbell exercises according to
    the chart, 4 sets of 4 reps each.
2nd week, day 11: Do yoga according to the chart, go on the treadmill
    for 45 minutes, and do 5 pound dumbbell exercises according to
    the chart, 4 sets of 6 reps each.
3rd week, day 18: Do yoga according to the chart, go on the treadmill
    for an hour, and do 8 pound dumbbell exercises according to the
    chart, 4 sets of 4 reps each.
4th week, day 25: Do yoga according to the chart, go on the treadmill
    for an hour, and do 8 pound dumbbell exercises according to the
    chart, 4 sets of 6 reps each.

Don’t forget to always warm up and cool down!
  Biceps
Hammer Curls
1.    Stand upright with dumbbells at sides.
2.   Turn palms inward so they face body.
3.    Curl dumbbells up slowly keeping your elbows close to sides.
     Triceps
French Presses
1.    Lie flat on bench. Hold dumbbells directly above chest with palms facing each other.
      Dumbbells should be just about touching each other.
2.    Keeping your shoulders locked, let your elbows fold so dumbbells are lowered down to either
      side of head.
3.    Extend both your arms back to start position and repeat.
    Legs
Dumbbell Lunges
1.   Holding dumbbells at sides, stand upright with feet slightly less than shoulder width apart.
2.   Step forward about 2 feet with one foot and bend knee to about 90 degrees. As you plant your
     foot bend trailing knee so it nearly touches floor.
3.   Push off with front foot to return to starting position.
4.   Repeat for the desired number of reps and change legs.
     Calves
Seated Calf Raises
1.    Sit on the edge of the bench, feet flat on the floor about 12 inches apart.
2.    Rest dumbells on thighs while keeping hold of them.
3.    While staying seated raise heels by just using toes.
4.    Lower your heels to the ground and repeat.
1st week, day 5: Go to your dance lessons, go to the
   gym and do each exercise from the chart 4 sets of 6
   reps each.
2nd week, day 12: Go to your dance lessons, go to the
   gym and do each exercise from the chart 4 sets of 8
   reps each.
3rd week, day 19: Go to your dance lessons, go to the
   gym and do each exercise from the chart 4 sets of 8
   reps each.
4th week, day 26: Go to your dance lessons, go to the
   gym and do each exercise from the chart 4 sets of 10
   reps each.
Don’t forget to always warm up and cool down!
1st week, day 6: Go to the gym and do each exercise
   from the chart 4 sets of 6 reps each, then go swim laps
   at the pool for 45 minutes.
2nd week, day 13: Go to the gym and do each exercise
   from the chart 4 sets of 8 reps each, then go swim laps
   at the pool for 45 minutes.
3rd week, day 20: Go to the gym and do each exercise
   from the chart 4 sets of 8 reps each, then go swim laps
   at the pool for an hour.
4th week, day 27: Go to the gym and do each exercise
   from the chart 4 sets of 10 reps each, then go swim
   laps at the pool for an hour.
Don’t forget to always warm up and cool down!
1st week, day 17: Do yoga according to the chart
  in the morning. Ice skate for two hours.
2nd week, day 14: Do yoga according to the chart
  in the morning. Play a game of basketball with
  your friends for an hour or so. Afterwards, go to
  the pool to swim laps for half an hour or more.
3rd week, day 21: Do yoga according to the chart
  in the morning. Ice skate for two hours.
4th week, day 28: Do yoga according to the chart
  in the morning. Play a game of basketball with
  your friends for an hour or so. Afterwards, go to
  the pool to swim laps for half an hour or more.
Don’t forget to always warm up and cool down!
  1st week (Beginner): hold each position for 20 counts
Downward Facing Dog
Extended Side Angle Pose
Head-to-Knee Pose
Happy Baby Pose
Cat-Cow Stretch
Hands and Knees Balance
Staff Pose
Standing Straddle Forward Bend
  2nd week (Beginner): hold each position for 30 counts
Garland Pose
Warrior I
Pigeon Pose
Fish Pose
Sleeping Vishnu Pose
Shoulderstand
Hero Pose
+ find more online!
  3rd week (Intermediate): hold each position for 20 counts
Awkward Chair Pose
King Dancer Pose
Cow Face Pose
Locust Pose
Four-Limbed Staff Pose
Plow Pose
Headstand Pose
  4th week (Intermediate): hold each position for 30 counts
Extended Side Angle Pose
Lizard Pose
Half Moon Pose
Knee to Ankle Pose
Bow Pose
Scale Pose
Shoulderstand
+ find more online!
 Bench Press              Leg Extension
Week 1: 50 pounds
Week 2: 50 pounds
Week 3: 60 pounds
Week 4: 60 pounds
 Tricep Pull Down
                           Abdominal Crunch




  On all equipment
Add on ten pounds the
third week
http://www.fitday.com/
 This website allows you to track your foods,
  exercise, and goals.
 You can make a free account and put in your
  exercise chart to mark off.
   18930 29th Ave W, Lynnwood, WA
   http://www.24hourfitness.com/
   (425) 697-5007‎
Types of membership:
 Keep fit: One Club (monthly payment)
   $68.25 + ($31.99 per month)
   Access to one club only, all hours & all days
 1 Year Membership
   $199.99
   Access to one club only, all hours & all days, for 1 full year
   Cardio equipment for you to use in addition to your workout plan
   Free weights to lift
   Basketball Court for Saturday games with friends
   Group exercise in case you get bored exercising by yourself
   Indoor pool to swim laps in your exercise plan
   Steam room to relax in after your work outs
   Sauna to relax in after your work outs
   19820 Scriber Lake Rd, Lynnwood, WA
   http://www.ballyfitness.com/
   (425) 774-5338‎
Types of membership:
 Monthly payment plan – One Club access
   $49.00 + ($29.99 per month)
   No contract, all privileges for one club
 1 time payment plan – Nat’l access – 1 year term
   $299.99
   Access to all clubs nationally, for 1 year
   Basketball court to play Saturday games in with friends
   Cardio equipment to use in addition to your work out plan
   Group exercise classes if you get bored working out by yourself
   Indoor track for extra cardio running and warm ups
   Pilates to add onto your yoga
   Raquetball- another sport to make exercising fun
   Yoga if you don’t want to do it by yourself somedays
1. Make time for exercise, so that you won’t put it
   aside for more “important things”
2. Have fun exercise; bring your friends to the gym
   with you, or watch movies while on the
   treadmill
3. Think of the rewards of exercise. A healthier,
   better looking, stronger you!
4. Remember that not exercising puts you more in
   risk for diseases that’ll shorten your lifespan
5. Exercising makes you more relaxed and happy!
   Nike Zoom Structure Triax+ 12 Running Shoes
    This shoe has a mesh upper that lets your foot breath while running. You could also wear
    these shoes while playing basketball with your friends because they are light weight.
    $100.00 at nike.com


   Nike Tempo Track Running Shorts
    You should have a pair of shorts that are easy to run, exercise, and dance in. The fabric is
    specially made to keep you dry and comfortable. $28.00 at nike.com


   Natural Fitness Rubber Yoga Mat
    You need a yoga mat for yoga, and this long mat is all natural. $49.00 at beanproducts.com


   J Fit Rubber Coated Hex Dumbbell Pair
    These dumbbells are five pounds, the perfect weight to start off with. $26.99 at
    amazon.com
 http://www2.gsu.edu/~wwwfit/strength.html
  This website gave strength training exercise examples
 http://www.thestretchinghandbook.com/archives/warm-
  up.php
  How to design your warm-up exercises
 http://www.abc-of-fitness.com/info/fitness-exercises.asp
  Fitness exercise examples
 http://yoga.about.com/od/yogaposes/An_Index_of_Yoga_Po
  ses.htm
  A whole index of the various yoga poses out there
 http://www.topendsports.com/psychology/quotes-
  motivate.htm
  Some motivational tips
 http://www.mayoclinic.com/health/aerobic-
  exercise/EP00002
  Benefits of aerobic exercise
   Body Architects was established in 2009.
   Our mission statement is to give others the
    body and health they want.
   We help you help yourself!
   This company was founded by Rachael Lee(:

								
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