Gym Workout by nikeborome

VIEWS: 54 PAGES: 6

									                                            Sample	
  Exercise	
  Routine	
  by	
  Bodyworkz	
  Wellbeing	
  




         Gym Workout

         By Pavlina Vergini




Notes:

Do the resistance workout as a circuit. That means that you should perform each exercise back-to-back for
1min without resting in between.
After you have completed one whole circuit, you may wish to rest for 2min and repeat the circuit one more
time, depending if you have enough time and strength left.
Do not forget to do your stretching exercises at the end of your workout!!!

Cardio Program

                Activity                         Intensity                            Duration                          Comments
    Day 1
    Cross Country Skiing              Level 3                                20min                       Press Quick Start
                                                                                                         2min@ 65rpm
                                                                                                         2min@ 75rpm
    Treadmill                         Incline 1.5                            10min
                                      Speed 7.0
    Day 2
    Stationary Bike                   2min @ level 4                         30min                       Press Quick Start
                                      2min @ level 6                                                     then Constant Cal/Hr
    Day 3
    Cross Country Skiing              Level 4                                10min                       Press Quick Start
                                      @ 75rpm
    Stationary Bike                   Level 5                                10min                        Press Quick Start
                                                                                                         then Constant Cal/Hr

    Treadmill                         Incline 1.5                            10min
                                      Speed 7.0-7.5


Summary Of Program

                           Activity                              Type        Sets Reps Duration                 Tempo       Intensity    Rest
     Resistance Training Workout
     Chest Press - Seated                                    Exercise             2               1min          1 rep/sec               no rest
     Lat Pull Down                                           Exercise             2               1min          1 rep/sec               no rest
     Shoulder Press - Seated                                 Exercise             2               1min          1 rep/sec               no rest
     Squat - Against Wall with SB                            Exercise             2               1min          1 rep/sec               no rest
     Hamstring curls - On SB                                 Exercise             2               1min          1 rep/sec               no rest
     Quadruped Butt Blaster                                  Exercise             2               1min          1 rep/sec               no rest
     Abdominal Workout
     Abdominal Crunch - On SB                                Exercise          2        15         N/A
     Cobra - Prone on SB                                     Exercise         2         15         N/A
     Lower Body Twist - Supine on SB                         Exercise          1        15         N/A
     Stretching exercises
     Piriformis - Static Using Table                         Flexibility      N/A                20sec            N/A         N/A        N/A
     Hamstring - Straight Leg Standing Static                Flexibility      N/A                 20sec           N/A         N/A        N/A
     Lat - Kneeling                                          Flexibility      N/A                20sec            N/A         N/A        N/A
     Levator Scapula - Seated                                Flexibility      N/A                 20sec           N/A         N/A        N/A
     Hamstring - Lower, Lying                                Flexibility      N/A                 20sec           N/A         N/A        N/A
     Side - Crossed Leg Rotational                           Flexibility      N/A                 20sec           N/A         N/A        N/A
                                Sample	
  Exercise	
  Routine	
  by	
  Bodyworkz	
  Wellbeing	
  
RESISTANCE EXERCISE PROGRAMME

CHEST PRESS - SEATED

 Preparation :


     •   Adjust the seat height so that the handles are in line with the point just
         below your shoulders.
     •   While maintaining optimum postural alignment, push the foot lever
         forward, extend your elbows and grasp the horizontal handles.


 Movement :


     •   Draw your belly button inward (activating the deep abdominal stabilizing
         mechanism).
     •   Bend your elbows, bringing them out and back toward your body and
         keeping the wrists In line with the elbows.
     •   Your range of motion should be determined by your ability to maintain
         optimum control throughout your whole body.
     •    Keep your wrists in line with your elbows.



LAT PULL DOWN

 Preparation :


     •   Place hands on bar at a grip width that will allow the wrists to be
         perpendicular to the bar when the elbows are at 90 degrees.
     •   Lean back just enough so that the bar descends in front of you (NOTE:
         This will vary from machine to machine).



 Movement :


     •   From the start position, draw your belly button inward toward your
         spine.
     •   Maintaining optimum spinal alignment, SLOWLY start to pull the
         shoulder girdle downward. While the shoulder blades continue to move
         downward, the arms should follow.
     •   The return motion must include shoulder girdle upward rotation and
         elevation. Motion should be stopped just before the muscles relax.
     •   Do not allow head to “jet” forward.



SHOULDER PRESS - SEATED

 Preparation :


     •   Adjust seat height so that handles are level with the top of shoulders
         while sitting in proper posture


 Movement :


     •   Brace the spine by drawing your lower abdomen inward.
     •   Maintaining proper posture, start movement by pressing upward with a
         smooth, controllable motion.
     •   Under complete control, lower your upper arm to the start position,
         keeping the wrist in line with the elbows.
     •   It is important NOT to let your back arch at any time during the
         movement.
                              Sample	
  Exercise	
  Routine	
  by	
  Bodyworkz	
  Wellbeing	
  




SQUAT - AGAINST WALL WITH SB

 Preparation :


     •   Position ball in the small of the back.
     •   Spread feet shoulder width apart and forward of knees.


 Movement :


     •   Lower hips towards floor until they reach knee height at that point
         stop and return to starting position then repeat.




HAMSTRING CURLS- ON SB

 Preparation :
     • Start by lying on back with arms outstretched and palms up.
     •   Place heels on ball with toes pointing straight up.

 Movement :


     •   Perform an abdominal draw-in and squeeze glutes to raise your hips
         from the floor.
     •   Next, curl your heels toward your glutes by bending your knees.
     •   Slowly return to the start position while maintaining the level of
         your hips throughout the entire exercise.
     •   Do not allow the feet to externally rotate while flexing the knees
         (keep toes pointing straight up).




QUADRUPED BUTT BLASTER
 Preparation :


     •   Assume neutral spine on hands and knees.


 Movement :


     •   Take a deep diaphragmatic breathe.
     •   As you exhale, make an “S” sound, and draw your abdomen in as if
         to pull your belly button closer to your spine
     •   Maintaining optimum spinal alignment, squeeze glutes and
         SLOWLY raise bent leg to ceiling.
     •   Only move as far as you can control spinal stability and return to
         the start position.
     •   Do not allow head to “jet” forward.
     •   Maintain abdominal draw-in maneuver.
                                Sample	
  Exercise	
  Routine	
  by	
  Bodyworkz	
  Wellbeing	
  

ABDOMINAL EXERCISE PROGRAMME

ABDOMINAL CRUNCH - ON SB

 Preparation :


     •   Slowly roll down the ball while comfortably placing your head and neck
         on the ball with both feet STRAIGHT AHEAD.
     •   Place hands on the side of head. Do not hold and carry the head!


 Movement :


     •   Draw your lower abdomen inward toward your spine before initiating the
         movement.
     •   While maintaining the draw-in maneuver, curl the entire spine up
         starting from the cervical region.
     •   While still maintaining the draw-in maneuver, lower slowly as far as you
         can control.
     •   The chin should be tucked toward the chest throughout the movement.



COBRA - PRONE ON SB

 Preparation :


     •   Lay in prone position with stability ball under sternum.
     •   Legs straight, and core and glutes activated.



 Movement :


     •   Brace the spine by drawing your lower abdomen inward.
     •   Squeeze glutes and SLOWLY draw the shoulder blades backward
         (retraction) and downward (depression) while externally rotating the hands
         so the palms face away from the legs.
     •   The chin should be tucked in while lifting the torso off the stability ball.
     •   As strength increases, repetitions may be held for longer periods. Do not
         allow the head to extend backward.
     •   The chin should stay tucked. Keep feet straight ahead throughout the
         entire exercise.



LOWER BODY TWIST - SUPINE ON SB

 Preparation :


     •   Lie on your back, heels on the Stability Ball, arms out to the side on the
         ground.
     •   Maintain ‘neutrality at the lumbo pelvic hip complex’ with a proper
         drawing in and pelvic floor contraction.


 Movement :


     •   Elevate the hips off the floor, maintaining good spinal position and hold.
     •   Flex one leg at the hip joint so that it is perpendicular to the ground.
     •   Simultaneously, adduct the elevated leg and rotate that hip towards the
         midline of the body.
     •   This movement should be SLOW AND CONTROLLED as most injuries of
         the low back occur on a transverse plane during deceleration.
     •   As the elevated leg fall toward the floor, make sure that the shoulder
         blades DO NOT come off the ground.
     •   Rotate the hips back to the starting position.
                                 Sample	
  Exercise	
  Routine	
  by	
  Bodyworkz	
  Wellbeing	
  


STRETCHING PROGRAMME

PIRIFORMIS - STATIC USING TABLE

 Preparation :


     •   Begin as pictured, maintain upper body posture.


 Movement :


     •   Flex at hip until stretch is noted, hold for 20-30 seconds.




HAMSTRING - STRAIGHT LEG STANDING STATIC

 Preparation :


     •   Position client as pictured in neutral spine with one leg elevated.


 Movement :


     •   Anteriorly tilt pelvis until first stretch is felt in the hamstrings, hold for 20-30
         seconds, repeat for 2-3 reps.




LEVATOR SCAPULA - SEATED


 Movement :


     •    Draw your belly button inward.
     •    Tuck your chin in and rotate the head in right direction of your opposite
          pocket while retracting and depressing shoulder of the side being stretched.
     •    Hold for 20-30 seconds



HAMSTRING - LOWER, LYING

 Preparation :


     •   Lie down on back and flex hip and knee to 90°. Your lumbar spine should
         NOT move!


 Movement :


     •   Pull your toes back toward your shin as far as you can control.
     •   Slowly extend knee to ceiling until a slight stretch is felt. The thigh must
         remain vertical without allowing the spine to move.
     •   Hold for 20-30 seconds, repeat for 2-3 reps.
     •   Alternative technique: Following movement instructions, wrap towel
         around foot and slowly extend knee to ceiling until a slight stretch is felt.
     •   Lumbar spine must remain neutral.
                                Sample	
  Exercise	
  Routine	
  by	
  Bodyworkz	
  Wellbeing	
  

SIDE - CROSSED LEG ROTATIONAL

 Preparation :


     •   Start in a supine lying position.


 Movement :


     •   Draw the both legs into the chest at approx. 90 degrees of flexion at the
         knee.
     •   Cross the right leg over the left tightly.
     •   Rotate the lower body to the left while keeping both shoulder blades in
         contact with the floor.
     •   Keep the legs crossed in the same position
     •   Hold for 20-30 seconds

								
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