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LIFETIME HEALTH and FITNESS

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LIFETIME HEALTH and FITNESS Powered By Docstoc
					We provide a non-intimidating environment: Relax, get in shape, and have fun without
being subjected to the macho, show-off attitude that exists at many gyms.

We offer an exceptionally clean, stylish, and helpful facility with great cardio and
strength equipment.

We are close to home, close to work, close to school. We offer workouts that work into
your schedule.

We offer value and affordable prices, so getting fit does not beat up your wallet.

We offer personal cardioresistance(CR), interval, and cross training with Design Your
Own, 30 Minute Express, Core, Upper Body, and Lower Body options/components.
Older Adults, Moms, Dads, Used-to-be-Fit, Never-have-been-Fit, and folks that want to
try something new and effective are especially encouraged!
Membership Fees:
      $20 Registration Fee—includes 30-minute fitness orientation.
      $39 per month (with EFT/CC auth/ 1 year prepay).
      $25 per month for students (2-5 pm weekdays, all day weekends and holidays).
      10% discount when two or three immediate (parents an d kids under 19) family members join.
      20% discount when four or more immediate family members join.
      $5 per mont h additional for other payment options/methods.$20 per month additional for shower privileges.
      $1 per large towel, small towels free.
      $40 per Hour for personal training.
      $5 Drop-In fee. $25 1 week pass.
      Classes: Additional Charge
Hours:
     Mon/Wed 7am to 8pm (closed 1-3)
     Tue/Thur 6am to 6pm (closed 1-2)
     Friday   7am to 7pm (closed 1-2)
     Saturday 7 am to 12 pm
     Sunday        Closed

21036 Washington Street PO Box1543 Middletown California, 95461 707-696-8383 contact@lthaf.com www: lthaf.com
WHAT IS CARDIO-RESISTANCE?

Simple, it is doing resistance exercises when you are already winded. It is a
revolutionary way of approaching physical fitness, and it will be the wave of the future.
Why? Because it is never boring, and it gives you the best overall fitness of any gym
workout, with less time invested.

You can do sit-ups every day, but until you introduce cardio you will never burn off
enough fat to be able to see those six-pack abs. Furthermore, for six-pack abs you
cannot just do one exercise, like a sit-up, you need to do at least three different types
of core exercises. You burn fat and build lean muscle mass more quickly by doing
resistance work (calisthenics, weight lifting, core exercises) while you are in a high
aerobic zone. Some studies suggest the efficiency of both fat burning and muscle
building increases by 30-40% by performing strength exercises at a high aerobic level.


So, if you have been frustrated by workout regimens that have failed in the past, if you
get bored by a half an hour on the elliptical machine or the treadmill, you need to work
smarter – not necessarily 'harder.' Cardio-Resistance (CR) will work every major
muscle group in your body--and the most important muscle (the heart)--over the course
of about one hour per session. Our program then rotates your workouts, per visit, to
maximize 'muscle surprise' by varying the type of resistance used to exercise the major
muscle groups. All of this is organized to achieve the fitness goals you specify in your
initial consultation, where our staff will provide you with a checklist of exercises and a
schedule of sessions that you can do 3 to 6 times per week, with constant rotation.
Follow the program, and you will be amazed by the results.

Our facility must be and is set up to accommodate these CardioResistance (CR)
workouts. You cannot really go to any other gym and hop from spinning cycle to bench
press to rower to chin up bar. At many other gyms ―serious‖ weightlifters will often do
pyramid repetitions that can monopolize apparatus for 45 minutes at a time. At other
gyms, you might have to actually wait in line to use a piece of exercise equipment –
which is absurd. But our facility is different! The CR training regimen is flexible, in that
you can always (and are encouraged to) swap one cardio for another: skip rope, row,
spin, treadmill, jumping jacks, elliptical, etc. The brevity of every interval means you will
not get bored, like you do when you are grinding out an endless hour on the treadmill.
Instead, you will have an hour punctuated with new tests for your growing strength.
We are excited to have you join us and to learn how to get the most out of your time
working out while actually having fun in the process!



Cardio Interval Exercise Training:
The Cardio portions of your training program can be greatly enhanced by performing
them in an ―Interval‖ style. This type of exercise training is being shown to decrease
body fat more (over time) than regular aerobic exercise and improve insulin sensitivity
and blood sugar control. It also is better at getting in shape faster with less time spent
exercising and stimulates more growth hormone production after exercise. The basic
principle is to exercise with modest intensity and then insert short bursts of high
intensity exertion. This can be done daily or every other day:

For the first 2 weeks (if no previous training):

Start: 3 minutes of low to modest intensity walking or other cardio exercise, then do 30
seconds of high intensity; repeat this cycle for SIX times. This will equal 21 minutes of
exercise.

After two weeks or more (or if moderately fit initially):

Start exercise with 2 minutes of modest intensity followed by 30 seconds of high
intensity; repeat SIX times for a total of 15 minutes of exercise.

After the first month (or if fit initially):

Work on increasing the high intensity even more. See if each 30-second burst can be
done with more effort than the last 30 second burst. Of course, don't exceed what
muscle, joint, tendon, or heart limitations impose on you from conditions you currently
have.

Your Target Heart Rate:

You should know your Maximum Heart Rate and your correct raining zone to know if
you are training at the right pace. Determine your Maximum Heart Rate (MHR) by
subtracting your age from 220 (226 for women).

Measure your heart rate with a Polar Hear Rate Monitor and chest strap (or similar
brand). Alternatively you can feel your pulse on the side of your neck half way
between your collarbone and your jaw. Count the beats per 6 seconds and add a zero
to determine your heart rate. Example: 14 beats in 6 seconds would be 140 BPM.




Training Zones:

Healthy Heart Zone (Warm Up): 50-60%MHR: The easiest and best zone for people
just starting a fitness program. It can also be used as a warm up. This zone
decreases body fat, blood pressure and cholesterol. It also decreases the risk of
degenerative diseases and has a low risk of injury. 85% of the calories burned in this
zone are fats.

Fitness Zone (Fat Burning): 60-70%MHR: The zone provides the same benefits as
the Healthy Heart Zone, but is more intense and burns more calories. 85% of the
calories are also from fat in this zone.

Aerobic Zone (Endurance Training): 70-80%MHR: This zone improves the
cardiovascular and respiratory systems. It builds up your most important muscle: your
heart! This is the preferred zone for endurance events. More calories are burned with
50% of them coming from fat.

Anaerobic Zone (Performance Training): 80-90%MHR: The anaerobic zone will
improve VO2 Max (the amount of oxygen one can consume) which in turn improves
the cadriorespiratory system. A higher lactate tolerance will develop which improves
endurances and diminishes fatigue. This high intensity zone burns more calories but
only 15% from fat. Short bursts into this zone provide the basis for improved Fitness
Zone and Aerobic Zone training.

Red Line Zone (Maximum Effort): 90-100%MHR: You should only train in this zone if
you are in very good shape and have been cleared by a physician to do so. This zone
burns the highest number of calories and is very intense. Short bursts into this zone
provide the basis for improved Fitness Zone and Aerobic Zone training as well.




Illustration:
For an energy boost, the supplement Co-Q10 works at the mitochondrial level where
energy is created in the cells--there are others, but Co-Q10 is a good basic one:
   Co-Q10 use the newest, higher absorbable version
For your blood pressure maintenance the key things are:
 * Maintain a normal body weight and reduce your percentage of body fat
 * Exercise regularly
 * Eat generous amounts of fruits and vegetables
   Breath properly. The concept is a deep inspiration followed by a slow expiration --
    do this for 15 minutes, 3 times per week. This has blood pressure lowering effects
    for the whole week.                                              * Check out the
    supplement: Ameal Peptide, this is a sour milk protein that works a bit like an ACE
    inhibitor...                                             * Co-Q10 supplementation
    helps sometimes also --- see above.




CardioResistance (CR) Overview:
1-2-3, ABC: Aerobics/Intervals. Body Work (Muscle Groups). Core Training
(Abdomen and Back). You can closely or loosely follow our workouts or you can
develop your own workouts that follow these patterns
Alternate between Aerobic/Intervals and Resistance Training (Body/Core).
1st item of every pair: abdomen/core (upper, lower, static, obliques)
2nd item of every pair: different muscle group of the body
3rd Exercise is 3-5 minutes of Cardio

Select weights that will allow about 10-15 reps in GOOD form!
Determine your Maximum Heart Rate (MHR {220 (226 females)-your age}) and monitor
your heart rate during training! (Purchase a basic Polar HR Monitor with chest strap.)

Warm-up: Critical: 12 to 15 minutes at 60-65% MHR—the last 2-3 minutes at 80-85%.
(Maximum benefit once warm: Alternate 2 minutes at 60-65% with 30 seconds at
increased intensity, repeat.)

Between every resistance pair, do 3 to 5 minutes of cardio at 80-85% MHR.
(Maximum Benefit: Alternate 2 minutes at 80-85% with 30 seconds at Max effort)
      Example:
      2:30 minutes on spin bike: increasing resistance once per minute
      0:30 minutes at max output and high resistance
      (1 minute rowing) (1 minute jump rope)
(Any cardio can be used, combined, or alternated: Treadmill, Recumbent Bike,
Stationary Bike (Spin Bike), Elliptical Trainer, Rowing Machine, Jump Rope, Shadow
Boxing, Karate, Calisthenics, or Dance Routine. Variety prevents boredom, trains
more muscle groups, and allows you to get through your work out much faster and
happier.
Calisthenics {like Burpees (squat, pu, squat, jump up, repeat)-Jumping Jax (like Jack
laLane)-Mountain Climbers (push up position with one foot forward, then ―run‖ in
place)-Knee Unders (pu position, bring one knee under the other, alternate) Squat
Thrusts (squat, kick out to PU position, jump back to squat, stand up)-Pop Ups-Lateral
Jumps-Dive Bombers} can be used to alleviate boredom, maintain HR while waiting for
machines, and to develop muscle groups, coordination and balance.
Warm Down: 5-10 minutes at low resistance. (Maximum Benefit: Alternate 2 minutes
at 60-65% with 30 seconds at increased intensity, repeat.)
Stretching: Ideally performed after training for 10-15 minutes.
Hints: Cycling shorts, sweat band, water bottle, towel, iPod, HR monitor!!!
Set Goals, Keep Track, Use Written Sheets
Use weight that will allow 10-18 reps with GOOD form!
Adjust reps, weights, and difficulty to suit your fitness and strength!


#1 DUMBBELLS                #2 SUSPENSE                  #3 KETTLEBELL
Crunch #15-35                    Med Swiss Crunch #10-25          Swiss KB(1) Crunch #5-15
Dumbbell Bench 2-40# x 19        Suspension PU #5-17              Past Flush KB PU #5-15
               3-50# x 12

Med Ball Clown #10-30            Gut wheel #6-16                  Reverse crunch #10-28
Chin Ups #1-10                   Pull Ups #2-10                   Laden Pull Ups #1-5

Russian V 1:00 min               Plank 1:00 minute                Swiss Alphabet (A-Z)
Swiss Curls 2-30# x 15           Hammer Curls 2-35# x 10          KB Crush #10-30

Med Ball Bicycles #20-100        Bicycle TOD 1 minute             Med ball Russo-Vs #10-30
Behind Head Triraise 2-45# x 9   Suspension Dips #2-8             KB Skull Crusher #10-25

Cellar Doors w/ side #5-10       Med Ball Halo #5-20              Vertical Leg Crunch#15-45
Militaries 1-20# x 19            Front Raises 1-15# x 8           KB Militaries or TGU #4-12




#4 ALTERNATIVE                   #5 KB ALT                  #6 ALTERNATIVE

Hanging Raises #5-15             Manmaker #3-7              Swiss Flies 2-30# x 15
Plyo Push Ups #5-20              Swiss crunch #10-35        Standing Leg Raise #2-6

Mountain Climbers #20-80         Manmaker     #3-7          Chair Ab Hover 7 secs x #3-10
Laden Dips 4-30# x 30            Gut Wheel    #5-15         Dumbbell Kickback 1-20# x 7

Swiss Rollout #5-20              Manmaker #3-7              Towel Pull Ups #2-10 (5 per)
Behind Head Pull Up hold #2-6    Cellar Door #5-10/side     Side Plank 10-30 sec w/ leg raise

Bent Arm Crunch #10-30           ATW Pull Up #2-10          Swiss Pike press susp #2-10
Arnold militaries 2-40# x 6      Bicycles    #33-100        Swiss Mnt Climber 3 secs #5-20

Renegade KB Rows 3-10/side    TGU             #3-12         DB side bends 2-30# x 10-25
Swiss Hammer Ecc KB 2-17/side Plank           1 minute      Swiss Preacher Curl 1-35# x 7




#7 GYM ARMS                      #8 GYM LEGS                      #9 PROTOTYPE

Lat Pulldown: #20                Leg Extensions: #18              SB/MB Push-up #20
Precor Abench Curls: #30         Dumbbell Side Bends: #50         SB/MB Crunch #20

Shoulder Press: #18              Inner Thigh Squeeze: #18         SB Lie Press #20
Superman: #10 for 2-10 secs    Alternating Superman: #10       MB Jacknife #20

Seated Chest Press: #18        Outer Thigh Expansion: #18      SB Curls/HC #20
Inertia Rope Crunch: #28       Plank Exercise: 60 seconds      MB Bicycle Crunch #40

Biceps Curl: #18.              Leg Curls: #18                  Laden Dips #20
Triceps Extension: #18         Dumbbell Squats: #18            SB Sit Press #20
Reverse Sit Up Bench: #15      Hanging Bent Leg Raise: #5      Plank 20-60secs

Dumbbell Crush: #30            Dumbbell Lunge #18              SB Flies #20
SwissBall Russian Twist: #30   SwissBall Oblique Crunch: #30   MB Russian Twist #20
                               Dumbbell Tip Toe #18            KB Figure 8s #20




#10 ARMS                       #11 LEGS                        #12 CHEST/SHOLDERS

Abd Twist #10-30               Bosu Russian Twist #10-30       Bosu Side Bridge #10-20
Bench Dip #10-20               Dumbell Squat #10-20            Cable Cross Over #10-18

Bosu Sit Up #10-30             Bridge Crunch #10-30            Cable Knee Twist #10-30
Angled Prone Curl #10-20       Bosu Lunge #10-20               DiveBomber #10-40

Cable Stand Crunch #10-30      Clam #10-30                     DumbellTorsoTwist #10-30
Triceps Kick Back #10-20       SB Ski Squat Wall #10-20        Woodchopper(CableFly)
                                                                                 #10-18
Hanging Leg Raise #5-15        High Wood Chopper #18 each      Jack Knife #10-30
2 Point Bridge #10-20          SB Leg Curl #10-30              Single ArmPulldown#10-18

Prone Cobra #5-15              Steam Engine #30-60             Twisting Windmill #10-30
Dumbell Upright Row #10-20     Dumbbell Tip Toes #10-20        Upright Row #10-18




See iFitness Application for more details:
#1: Dumbbells:

                               15 minute Cardio Warm-up
Crunch: Slowly roll down onto the SwissBall, lay all the way back, support lumbar
spine, head touching, hands on ears or chest, feet shoulder width apart. Exhale and
curl your entire spine up starting at the neck until the distance between your bottom rib
and your pelvis is at its shortest. 15-30 reps.
Dumbbell Curl: Sit forward on SwissBall, elbows supported by ball 2-40lbs X 15 reps,
and 2-50lbs X 9 reps.
                               3-5 minutes Cardio with 30 sec Interval
MedBall Clown: Lie flat on ground, MedBall 4-12lbs 2‖ above ground over head, feet
2‖ off ground, touch with insteps of both feet, lower back/hips comes up. 10-30 reps.
Chin Up: Palms in 1-10 reps. Use Triceps Pulldown machine if too difficult.
                               3-5 minutes Cardio with 30 sec Interval
Russian V: Sit on the ground, hold a ―V‖ position balancing feet, OK to spin hands, 60
seconds, or 3 sets of 20 seconds.
Swiss Curls: Kneel behind ball, elbows supported, both arms at once 2-30lbs X 15
reps.
                               3-5 minutes Cardio with 30 sec Interval
MedBall Bicycles: Lie on ground, bend your knees 90 degrees, thighs pointed
towards ceiling, 4-12 lb MedBall on forehead, pump your legs back and forth and touch
opposite elbow to knee. Try to rotate your armpit/torso but do not move your elbow
relative to your ear. 20-100 reps.
Behind Head TriRaise: Sit on SwissBall, 1 dumbbell behind head with both hands,
drop behind head and lift up, 2-45lbs X 15 reps.
                               3-5 minutes Cardio with 30 sec Interval
Cellar Door: Lie on your side, elbow on floor, other hand behind ear; raise up hip;
bend to horizontal touching elbow to floor; return; lower hip; repeat 5-10 reps each
side.
Military Press: Sit on SwissBall, start with dumbbells at shoulder level, push straight
overhead, pause, return to shoulder level. 1-20lbs X 15 reps.
                               10 minute Cardio Warm down/Stretching




#2: Suspense:

                              15 minute Cardio Warm Up
MedBall Crunch: MedBall on forehead, slowly roll down onto the SwissBall, lie all the
way back, support lumbar spine, head touching SB, feet shoulder width apart. Exhale
and curl your entire spine up starting at the neck until the distance between your
bottom rib and your pelvis is at its shortest. 10-25 reps.
Suspension Push Up: Push up from suspended handholds or similarly, use
dumbbells, push up bars, or Kettlebells. 5-17 reps. Alternatively, do dive bomber push-
ups.
                              3-5 minutes Cardio with 30 sec Interval
Gut Wheel: Kneel on an exercise mat with your shoulders over the exercise wheel.
Roll out in front of you a short distance keeping your arms and back straight (no
arching). Pause, then pull back. 6-16 reps.
Pull Up: Palms out 1-10 reps. Use Lat Pulldown machine if too difficult.
                               3-5 minutes Cardio with 30 sec Interval
Plank: Lie with your stomach down, flat on the floor with elbows and toes touching.
Keep your body in a straight line with your elbows directly under your shoulders. 60
seconds, or 3 sets of 20 seconds.
Hammer Curls: Sit pushing back and hips into SwissBall, dumbbells held vertical like
hammer, elbows supported on Ball 2-35lbs X 10 reps.
                               3-5 minutes Cardio with 30 sec Interval
Bicycle TOD (Trial of Death): Lie on ground, bend your knees 90 degrees, thighs
pointed towards ceiling, hands behind your ears, pump your legs back and forth and
touch opposite elbow to knee. Rotate your armpit/torso but do not move your elbow.
Do as many times as you can in 60 seconds 30-150 reps.
Suspension Dips: Grab hold of the parallel bars on the dip station and lift yourself
until arms fully extended, knees bent, ankles locked together; 2-8 reps. Alternatively,
use resistance cords for added support, or do seated dips on a bench or the stairs.
                               3-5 minutes Cardio with 30 sec Interval
MedBall Halo: Sit on a SwissBall with a Medball. Lean back to support spine. Rotate
MB around your head then up into a crunch, and touch ball to knees in front, then
reverse. Keep toes secured using base of wall or heavy . 5-20 reps.
Front Raises: Use lighter hand weight; from waist straight up to horizontal 1-15 reps.
Stand on BosuBall for added challenge.
                               10 minute Cardio Warm Down/Stretching




#3 KB: KettleBell:

                                15 minute Cardio Warm Up
Swiss KB Crunch: Place KB on chest, slowly roll down onto the SwissBall, lay all the
way back supporting lumbar spine, feet shoulder width apart. Exhale and curl your
entire spine up starting at the neck until the distance between your bottom rib and your
pelvis is at its shortest. 5-15 reps.
Past Flush Pushup: Using KettleBell, Dumbbell, or chrome pushup bars, maintain
balance, dip below flush, and push up. 5-15 reps.
                                3-5 minutes Cardio with 30 sec Interval
Reverse Crunch: Lie on ground with legs straight up. Raise lower back/butt off
ground, pull your navel inward and flex your glutes. Hold for 3 seconds, counting ―one-
one thousand, two-one thousand, three-one thousand...‖ 10-28 reps.
Laden Pull Ups: Pinch MedBall between knees while doing pull ups. 1-5 reps.
Alternative: Use Lat Pull-down machine.
                              3-5 minutes Cardio with 30 sec Interval
Swiss Alphabet: Start with elbows on SwissBall, hands interlaced together, and in
push up position. Trace alphabet with hands, 2 feet tall, in capitals. Get as far through
the alphabet as possible.
KB Crush: Grasp Kettlebell in each hand, curl from waist, press up, lower behind
head, reverse all 3 moves, 10-30 reps.
                              3-5 minutes Cardio with 30 sec Interval
MedBall Russo V: Russian V position, hold ball 90 degrees to one side, bend knees
and change sides, reverse, 10-30 reps.
KB Skull Crusher: Lie back on floor and grab KB with both hands. Start with arms
extended above head, KB 2‖ off floor, then arc arms upward. 10-25 reps.
                              3-5 minutes Cardio with 30 sec Interval
Vertical Crunch: Lie down on back with legs vertical, and arms pointing towards toes.
Slowly lift your head and shoulders and curl toward toes as far as possible, hold for 3
seconds. 15-45 reps.
KB Militaries: Sit on Swiss Ball with KB in both hands at shoulder height. Press
straight up, 2-20 lbs, 20 reps.
Turkish Get Up: Stand holding 1 KB to shoulder, roll down on back, kick up and
stand. 4-12 reps; Alternative: Oblique KB Crunch: On SwissBall place KB on right
shoulder crunch towards left in similar fashion to regular crunch, 10-24 reps, then left
side.
                              10 minute Cardio Warm Down/Stretching




#4: Alternative:

                               15 minute Cardio Warm Up
Hanging Raises: From Chin-up bar Ab-Straps: Reach through the straps with triceps
resting in the bottom and grab the top of the strap. Keep feet and knees together and
slowly pull the knees towards the chest (no swinging!). Hold 3 count. Slowly lower the
feet to the floor and repeat. 10-20 reps (Variation: Pull knees to opposite sides.)
Plyo Push Up: Plyometric (burst of power) clapping push-up. 5-15 reps.
                               3-5 minutes Cardio with 30 sec Interval
Mountain Climbers: Hands and feet on floor as if starting a foot race, run in place by
switching feet but keeping arms still. 20-80 reps.
Laden Bench Dips: Make Z shape to body, hands resting on bench behind back with
MedBall in lap, dip down, pump up, hold 3 count, and down. 10-20 reps.
                               3-5 minutes Cardio with 30 sec Interval
Swiss Rollout: SB under knees, push-up position, flex your body into an inverted V
and roll the SB towards feet, hold 3 count, roll back out. 5-20 reps.
Pull Up with Hold: Pull up (palms forward) and hold for 3 count. 6-10 reps
                               3-5 minutes Cardio with 30 sec Interval
Folded Arm Crunch: Hands behind neck, elbows straight ahead, legs straight up.
Crunch torso up for 3 seconds. Variation: Knees to one side touching floor, crunch
torso straight up. Hold for 3 count. 10-30 reps
Arnold Militaries: Sit on Swiss Ball with 2 dumbbells (2-40lbs). With palms facing in at
chest level, push overhead and rotate 180-degrees. 6-16 reps.
                               3-5 minutes Cardio with 30 sec Interval
Renegade KB Rows: In push up position, with hands on KettleBells or DBs; Do push-
up. At top of push up, stay balanced with one arm supporting while other pulls up a KB
to waist level. Repeat with other side. 3-10 reps/side. Alternative: Use Push Up
bars.
Swiss Hammer Eccentric KB: Hold KB in each hand like a hammer grip on the riser.
Sit back on SB with lower back and elbows supported. Curl slowly from the wrist with
elbows supported from ball.
                               10 minute Cardio Warm Down/Stretching




#5: KettleBell Alternative:

                               15 Minute Cardio Warm Up
Manmaker: Standing with Kettlebell or Dumbbell in each hand: Squat, KB to floor on
either side of body, thrust legs back to pushup position, pushup, jump back to squat,
stand, curl, press up, (optional triceps dip behind head), press down, uncurl, repeat. 5-
10 reps.
Swiss Crunches: Slowly roll back onto the SwissBall, supporting lumbar spine. With
back of head touching ball, hands on ears or chest, feet shoulder width apart, exhale
and curl your entire spine up starting at the neck until the distance between your
bottom rib and your pelvis is at its shortest. Variation: Oblique crunches 10-25 reps.
                               3-5 minutes Cardio with 30 sec Interval
Manmaker: as above, 3-7 reps.
Gut Wheel: Kneel on an exercise mat with your shoulders over the exercise wheel.
Roll out in front of you a short distance keeping your arms and back straight (no
arching). Pause, then pull back. 5-15 reps.
                               3-5 minutes Cardio with 30 sec Interval
Manmaker: as above, 3-7 reps
Cellar Door: Lay on your side, with elbow and both feet on floor (or stacked on top of
one another). With hand behind ear and elbow bent, raise hip (side plank). Rotate
upper elbow to floor, rotate back up, drop hip, repeat. 5-10 reps per side.
                               3-5 minutes Cardio with 30 sec Interval
ATW Pull Up: Around the world pull up. Pull up to R hand, move across to L hand,
down, then reverse up to L hand, across to R, down. 2-10 reps.
Bicycles (Trial of Death): Lie on ground, bend your knees 90 degrees, thighs pointed
towards ceiling, hands behind your ears, pump your legs back and forth and touch
opposite elbow to knee. Rotate your armpit/torso but do not move your elbow. Do as
many times as you can in 60 seconds—try for 100.
                               3-5 minutes Cardio with 30 sec Interval
Turkish Get Up: Stand holding 1 KB by shoulder. Roll down on back, kick up and
stand. Alternative: Oblique KB Crunch: On SwissBall place KB on right shoulder
crunch towards left in similar fashion to regular crunch, 10-24 reps, then left side.
Alternative: Squat Thrusts: Standing position, squat, kick feet out to push up position,
push up, pull feet back to squat position, stand. 30 reps.
Side Plank: 60 seconds: On side (elbow, hand, hip, feet) on floor, one foot behind the
other, raise your hip and straighten body. Keep abdominal muscles tight.
                               10 minute warm Down/Stretching




#6: Alternative:

                               15 minute Cardio Warm Up
Swiss Flies: Lie on Swissball with one Dumbbell in each hand overhead. Slowly
spread arms to 180 degrees and return. 10-20 reps.
Standing Leg Raise: Stand in front of mirror, raise leg up to front knee straight, rotate
to side 90 degrees, rotate to back, rotate to side, rotate to front. Alternate. 3-5 reps per
side.
                               3-5 minutes Cardio with 30 sec Interval
Dumbbell Kickback: At a bench or SB, bend over with torso parallel to floor. Start
with right knee, hand, and foot on bench. With dumbbell in left hand, at thigh level,
extend arm slowly behind butt so it is straight. Return to thigh and repeat. 10-15 reps.
Chair Ab Hover: Sit in chair or on ledge, legs bent 90 degrees, grasp the edge or
ledge with palms, lift butt and legs off ground, hold 3 seconds and repeat 5-20 reps.
                               3-5 minutes Cardio with 30 sec Interval
Towel Pull Ups: Chin-up while holding a small towel wrapped around bar on one side.
5-10 reps per side.
Side Plank: Laying on your side (elbow, hand, hip, feet) on floor, one foot behind the
other, raise your hip and straighten your body. Keep abdominal muscles tight and add
leg raise for additional training. 5-10 reps per side.
                                3-5 minutes Cardio with 30 sec Interval
Swiss Pike Press: In pushup position, with knees and shins on Swissball, roll into
inverted ―V‖ position so feet are on ball at top of movement, hold 3 count. 15-30 reps.
Swiss Ball Wall Squat: Place SwissBall between your lower and middle back and a
wall. Bend knees and let your back press against the ball as it rolls up your spine and
your body drops down with thighs parallel to floor. Reverse by standing up and repeat
8-15 reps.
                                3-5 minutes Cardio with 30 sec Interval
Swiss Preacher Curl: Kneel, with a Swissball supporting your elbows in front of you.
Use dumbbells to do biceps curls. 10-15 reps.
Dumbbell Side Bends: Stand with one dumbbell at your side, and the other hand on
your waist. Bend only at waist towards the dumbbell side and return to starting
position. 10-15 reps.
                                10 minute Cardio Warm Down/Stretching




# 7: Gym Equipment Arms—choose appropriate weight:

                              15 minute Cardio Warm Up
Lat Pulldown: Follow Machine Directions. 20 reps.
Precor Abench Curls: Follow Machine Directions. 30 reps.
                              3-5 minutes Cardio with 30 sec Interval
Shoulder Press: Follow Machine Directions. 18 reps.
Superman: Lie on floor on stomach. Assume superman position. Flex your back and
lift your knees and elbows off the floor 1 to 5 inches while keeping them straight, hold
for a 3 count. 10 reps.
                              3-5 minutes Cardio with 30 sec Interval
Seated Chest Press: Follow Machine Directions. 18 reps
Inertia Overhead Rope Crunch: Arms bent concentrate on abdomen.
Kneel down in front of the machine holding the rope just above your head.
Slowly crunch down to your right knee and hold for 2 seconds as you breathe out.
Return to the start position slowly and repeat to the left knee. 18 reps.
                          3-5 minutes Cardio with 30 sec Interval
Biceps Curl: Follow Machine Directions. 18 reps
Triceps Extension: Follow Machine Directions. 18 reps
Reverse Sit Up Bench: Slowly come up to parallel with floor and hold for 5 seconds.
15 reps.
                          3-5 minutes Cardio with 30 sec Interval
Dumbbell Crush: Grasp Dumbbell in each hand, curl from waist, bench press over
head, lower behind head, reverse all moves. 30 reps.
SwissBall Russian Twist: Lie on SwissBall with shoulder blades supported, knees
bent 90-degrees, forming a bridge. Hold a medicine ball straight overhead. Twist 90-
degrees to one side, return, twist to opposite side. 30 reps.
                              10 minute Cardio Warm Down/Stretching




#8: Gym Equipment Legs—choose appropriate weight:

                               15 minute Cardio Warm Up
Leg Extensions: Follow Machine Directions. 18 reps.
Dumbbell Side Bends: Holding a dumbbell or KB in you right hand, stand with feet
shoulder width apart and your knees slightly bent. Place your left hand behind your
head and slowly bend sideways to your right lowering the dumbbell down to your knee.
Return to an upright position and repeat. 30 reps.
                               3-5 minutes Cardio with 30 sec Interval
Inner Thigh Squeeze: Follow Machine Directions. 18 reps.
Alternating Superman: Lie face down on a mat with your arms stretched above your
head (like superman). Raise your right arm and left leg about 5-6 inches off the ground
(or as far as you comfortably can). Hold for 3 seconds and relax.
Repeat with your opposite arm and leg. 5 reps each side.
                               3-5 minutes Cardio with 30 sec Interval
Outer Thigh Expansion: Follow Machine Directions. 18 reps.
Plank Exercise: Start in the plank position with your forearms and toes on the floor.
Keep your torso straight and rigid and your body in a straight line from ears to toes with
no sagging or bending. Your head is relaxed and you should be looking at the floor.
Hold this position for 10, 30, 45 or 60 seconds.
                               3-5 minutes Cardio with 30 sec Interval
Leg Curls: Follow Machine Directions. 18 reps.
Dumbbell Squats: Spread your feet twice shoulder width. Hold two dumbbells level
with your shoulders like a bench press. Slowly squat down and stand up. 18 reps.
Hanging Bent Leg Raise: From Chin-up bar Ab-Straps: Reach through the straps
with triceps resting in the bottom and grab the top of the strap. Keep feet and knees
together and inhale while pulling the navel to the spine. Next, slowly pull the knees
towards the chest as you exhale (no swinging!). Next, slowly lower the feet to the floor,
while pulling your navel to your spine and inhaling. (Variation: Pull knees to opposite
sides).
                                3-5 minutes Cardio with 30 sec Interval
Dumbbell Lunge: One dumbbell or KB in each hand at your side. Take a large step
forward and then bend your knee to a 90-degree angle. 18 reps.
Dumbbell Tip Toe: One dumbbell or KB in each hand. Balance on one foot. Lift the
heel of the standing foot slowly off the ground and back. 18 reps.
Swiss Ball Crunch: Lie on the ball, positioning it under the lower back.
Cross your arms over the chest or place them behind your head.
Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down
toward your hips. Lower back down, getting a stretch in the abs, and repeat Variation:
Pull to opposite side and alternate.
                          10 minute Cardio Warm Down/Strength

Work Out #9: Prototype:

                               15 minute Cardio Warm Up
Med Ball Push Up: Push up, (feet on Swiss ball for added challenge) and one hand
on 4-12 lb medicine ball. 5-20 reps (switch hands half way). Variation: Grab MedBall
with both hands.
Med Ball Crunch: Sitting on Swissball with MedBall on forehead, slowly roll back
supporting lumbar spine, head touching ball, feet shoulder width apart. Exhale and
curl your entire spine up starting at the neck until the distance between your bottom rib
and your pelvis is at its shortest. 20 reps.
                               3-5 minutes Cardio with 30 sec Interval
Swiss Ball Press: Lie back on Swiss ball between shoulder blades, knees bent 90
degrees, forming a bridge and do presses (like bench press) with 2-30 lb dumbbells.
20 reps.
Med Ball Toe Touch: Lie on floor with legs straight up and 6-12 lb medicine ball held
between your hands 2‖ above the ground above your head, arms almost straight. Lift
ball in arc and pull legs toward ball, raising buttocks and lower back off floor, kick ball.
20 reps.
                               3-5 minutes Cardio with 30 sec Interval
SB Hammer Curls: Lean back on Swiss ball with elbows touching: 10 hammer (hold
vertically like a hammer) and 10 regular curls w/ 2-20 lb dumbbells.
MB Bicycles: Lie back on the floor, bend your knees 90 degrees, thighs pointed
towards ceiling, 4-12 lb MedBall on forehead. Pump your legs back and forth and
touch opposite elbow to knee. Rotate your armpit/torso but do not move your elbow
relative to your ear 10 20 reps.
                              3-5 minutes Cardio with 30 sec Interval
MB Chair Dips: 20 chair/ledge dips with 4-12 lb medicine ball in lap, body in Z-shape.
SB Militaries: Sit on Swiss ball, holding dumbbells at shoulders, then press up over
head. 20 reps.
Side Plank: On each side (elbow, hand, hip, feet) on floor, one foot behind the other,
raise up hip and straighten body. Keep abdominal muscles tight. 20-60 seconds.
                              3-5 minutes Cardio with 30 sec Interval
SB Flies: Lie on SB, one dumbbell in each hand overhead, spread arms to 180
degrees, return. 20 reps.
Russian Twist: Sit on floor, back 45 degrees off floor, feet held in the air, and hold
medicine ball 180 degrees to one side, feet to the other, switch for one rep. 20 reps.
KettleBell Figure 8s: Feet slightly spread, bend over and weave the 5-30 lb KettleBell
around the legs in a figure 8. 10 times in each direction.
                              10 minute Cardio Warm Down/Stretching




#10: Arms:
                               15 Minute Cardio Warm Up
Abdominal Twist: Lie on your back, extend your legs straight up, place your hands at
your side at your shoulder level. Roll your legs towards the floor, then back to vertical,
then back to the other side. 10-30 reps.
Bench Dip: Place your arms on a bench behind your back with your body in a chair
position. Bend your arms to right angles lowering your butt towards the floor, then
return. 10-20 reps.
                               3-5 minutes Cardio with 30 sec Interval
Bosu Sit Up: Lie on the Bosu ball with your hips just off the edge of the ball, hands
behind your head. Exhale and curl up your upper body. Hold 3 seconds. Return.
Keep your hips still—move your spine only. 10-30 reps.
Angled Prone Curl: On a 45 degree bench, sit stomach and chin down. Grab 2
dumbbells in underhand grip and curl. Keep wrists fixed and upper arms perpendicular
to the floor. 10-20 reps.
                               3-5 minutes Cardio with 30 sec Interval
Cable Stand Crunch: Stand upright with weight stack to your back, hold the rope by
the sides of your head. Curl your head and torso down to your midsection while
keeping your hands in place. Hold for a 3 count. Return. 10-30 reps.
Triceps Kickback: Right hand and right knee on a bench or SB, back and left upper
arm parallel to floor. Pull and straighten the lower arm parallel to the floor. Inhale and
return to the 90-degree position. Switch sides. 10-20 reps.
                               3-5 minutes Cardio with 30 sec Interval
Hanging Straight Leg Raise: Grab a chin up bar with an overhand grip. Keep legs
straight and curl inward towards your chest, rounding your lower back, raising your legs
to 90-degrees. Hold three seconds, return. 5-15 reps.
2 Point Bridge: Assume push up position. Lift your right hand and extend forward
while lifting your left foot and extending backward. Hold for 5 seconds. Reverse. 5-20
reps.
                                 3-5 minutes Cardio with 30 sec Interval
Prone Cobra: Lie face down with your arms besides your hips and palms up, knees
touching but feet up. Activate your core muscles and glutes, and lift your chest and
arms off of the floor. Hold for 2-3 seconds. Return slowly. 5-15 reps.
Dumbbell Upright Row: Stand with 2 dumbbells at your side, palms facing
backwards. Lift upper arms straight out to the sides by bending your elbows, upper
arms parallel to the floor. Pause, then return. 10-20 reps.
                                 10 minute Cardio Warm Down/Stretching




#11: Legs:

                                 15 minute Cardio Warm Up
Bosu Russian Twist: Sit on the Bosu Ball in sit up position with feet raised off the
floor and a medicine ball in hand. Twist your body to one side lowering the medicine
ball to the floor. Twist the torso to the other side with your feet in place. 10-20 reps.
Dumbbell Squat: Stand with 2 dumbbells at shoulder height. Start to descend
focusing on your hips, sitting back as if a chair was behind you, allowing your knees to
bend naturally. Keep you core tight and attempt to get thighs parallel to the floor.
Press through your heels to return to the standing position. 10-20 reps.
                                 3-5 minutes Cardio with 30 sec Interval
Bridge Crunch: Lie on your back with knees bent and feet flat, hands by your ears.
Lift your hips off the floor. Lift your head and upper shoulders of the floor and hold 3
seconds. 10-30 reps.
Bosu Lunge: Place Bosu a couple of steps in front of your standing position. Step
forward onto the Bosu, lowering your body down so that you have a bend in your knee.
Push off that foot to return to the starting position. 10-20 reps each.
                                 3-5 minutes Cardio with 30 sec Interval
Clam: Lie in sit up position but lift your feet off the floor with calves parallel to the floor,
hands behind your head. Slowly lift your head and shoulders off the floor while also
lifting your hips off the floor by crunching your knees to your chest. 10-20 reps.
SB Ski Squat Wall: Place a SB between a wall and your lower back in standing
position. Bend your knees and let your back slide down the SB until your thighs are
parallel to the floor. Pause and return. 10-20 reps.
                                 3-5 minutes Cardio with 30 sec Interval
High Wood Chopper: Stand sideways 3 feet in front of the high cable pull station.
Hold the rope over your shoulder with both hands like an ax. Bend and twist at the
waist bringing your hands down and across your torso to the far side of your outside
calf, pivoting slightly. Pause and slowly straighten. 18 each side.
SB Leg Curl: Lie on your back and place your lower calves on a Swiss Ball. Push
your hips up so that your body forms a straight line from your shoulders to your knees.
Without pausing pull your heels towards you and roll the ball as close to your butt as
possible. Pause, then roll back. 10-30 reps.
                               3-5 minutes Cardio with 30 sec Interval
Steam Engine: Stand with your arms bent and hands behind your ears. Touch your
left elbow to right knee while crunching your left armpit towards your right hip, then
repeat on the other side. Perform like a standing bicycle. 30-60 reps.
Dumbbell Tip Toes: Holding 2 DBs or KBs, stand on a low step with your heels off
the edge, then rise on the balls of your feet as high as you can, and then return. 10-20
reps.
                               10 minute Cardio Warm Down/Stretching

#12: Chest/Shoulders:

                               15 minute Cardio Warm Up
Bosu Side Bridge: Place one straight arm on the Bosu and form a side plank, raise
the top leg upward, keeping your body straight. 10-20 each side.
Cable Cross Over: Stand in front of the double cable machine facing away from it.
Grasp the handles in a crucifixion position. Bend at the waist and keep a slight bend in
the elbows, and bring your hands together. Hold for a second and squeeze your chest,
then return to the open stretched position. 10-18 reps.
                               3-5 minutes Cardio with 30 sec Interval
Cable Kneel Twist: Kneel in front of the high cable pully. Grab the rope and place
your wrists next to your head. Curl your head and torso down to one side of your
knees keeping your hands in place. Hold, then return slowly. 10-30 reps.
Dive Bomber Push Up: Assume the push up position but start with your arms fully
extended and your but up in the air. Move your chest down and forward through the
push up position and into a forward arch with arms straight and neck extended. Pause
and reverse the movement. 10-30 reps.
                               3-5 minutes Cardio with 30 sec Interval
Dumbbell Torso Twist: Grab a single dumbbell with both hands close to your chest
from a standing position. Twist your waist, shoulders, and head to one side focusing
on the power of the abdominal oblique muscles. 10-30 reps.
One Arm Cable Fly: Stand sideways a couple of steps in front of a high cable pully.
Grab the handle, pull your shoulders back, and place your free hand on your hip. Bring
the cable handle down and across the body in a wide arcing motion without changing
the angle of the elbow (slightly bent). Stop before your working shoulder comes
forward (keep your shoulders in the same position) 10-30 reps.
                               3-5 minutes Cardio with 30 sec Interval
Jack Knife: Get into push up position with your shins and feet on a Swiss Ball. Pull
your knees close to your chest (forming a ―V‖) letting the ball roll slightly forward and
onto your toes. Squeeze your abs at the top of the motion and hold for a 3 count. 10-
30 reps.
Single Arm Pull-Down: Grasp a single handle on the Lat Pull-Down Machine. Pull
the handle down straight and slowly until your elbow touches your side. Do not twist
your back or arm. Return. 10-18 reps each side.
                             3-5 minutes Cardio with 30 sec Interval
Twisting Windmill: Lie on the floor, arms straight out, legs extended straight up.
Slowly lower your legs to one side to meet close to your hand. Pause, return. 10-18
reps.
Upright Row: Stand 1 foot in front of the low cable and grasp in an overhand grip. Pull
upward until upper arms are parallel with the floor, pause, return. 10-18 reps.
                             10 minute Cardio Warm Down/Stretching


#13: Dip/ResistanceCordStation:
                                     15 minutes Cardio Warm-Up
Dips: Stand on dip station facing backrest. Grab horizontal handgrips, palms facing in. Extend arms
and press body up, off the footrests. Cross legs behind you and slowly lower body straight down, until
elbows completely flexed. Return. 5-10 reps. Alternative: If unable to lift your full body weight, use
resistance cord(s) looped on either side of the dip station handgrips. Put feet (or foot) on cord as if
standing on it. Like a slingshot, it will act as support while you dip with less resistance.
ResistanceCord (RC) Biceps Curl: Stand on middle of RC and hold one end or a handle in each
hand, palms forward. Knees slightly bent and lower abdominals engaged, steadily lift hands up toward
chest and squeeze your biceps forcefully. Slowly lower hands and repeat. 10 -20 reps.
                                     3-5 Minutes Cardio with 30 second interval
Knee Lifts: Stand on dip station, back against backrest. Grab vertical handgrips, forearms on rests.
Lift knees to chest, curling spine under and squeeze abdominal muscles when knees reach chest.
Return slowly, and repeat. 10-30 reps
RC Upper Back: Center RC around vertical handgrip as anchor point on dip station. Facing anchor
point, hold handles in each hand, palms facing each other. Step back to pull with resistance already
on cord. Bend knees slightly and engage abdominals. Pull both handles toward you as you bend
elbows keeping arms by sides. Pull back as far as you can and squeeze shoulder blades together in
upper back; Handles should come close to rib cage. Slowly release to starting position. 12-15 reps.
                                     3-5 Minutes Cardio with 30 second interval
Side to Side Knee Lifts: Stand on Dip station back against rest, hands holding vertical grips,
forearms on rests. Begin with knees together, lifting them up to the left, just under forearms, then
down and back up to the right side. 10-30 reps.
RC Chest: With RC centered on dip machine, hold handle in each hand. Face away from anchor point,
bring arms out to sides with elbows bent, elbows and hands lifted to shoulder level. Palms face down,
and cord should come just under upper arms, with co rd taught. Keep knees slightly bent and abdominals
engaged as your press hands straight out in front then together in front of your chest, return your arms to
the starting position. 12-15 reps.
                                     3-5 Minutes Cardio with 30 Second Interval
Leg Lifts: Hang from the chin up bar, with legs together, and knees only slightly bent, slowly lift legs
out to a horizontal position in front of you. Hold for as long as you can, squeezing lower abdominals
for up to 30 seconds. Return and repeat one more time.
RC Reverse Fly: Locate the middle of RC. Grip cord with one hand a few inches to either side of the
middle. Hands should be extended straight in front of you at shoulder level, slightly narrower than
shoulder width apart, thumbs facing up. Keep arms straight but not locked as you spread them apart,
as if you were a book being opened. Stop when your elbows are even with your shoulders—just a few
inches, and slowly return to the starting position. Repeat. 10-12 reps.
                                     3-5 Minutes Cardio with 30 Second Interval
Hanging Pull-Up: Facing dip station, kneel down on floor between hand rests; reaching up, grab
horizontal grips palms facing inward. Cross ankles under your butt, then pull up, keeping knees bent,
lifting your body off the ground. Slowly return and use feet to touch floor first rather than knees first.
5-10 reps.
RC BI/Triceps: Stand on middle of RC, with feet farther apart for more resistance, or closer together
for less. With a grip in each hand, arms by your sides and palms facing forward bend knees slightly
and engage abdominals. Keeping upper arms close to your sides throughout movement, bend elbows
and bring hands up to your shoulders. Slowly release hands back to the starting position. 10-15 reps.
                                10 Minutes Cardio Warm Down/Stretching


#14: Fight Your Way Out:
                                15 minutes Cardio Warm-Up
Judo Push Up: PU Position, but form a ―V.‖ Keep hips up, lower chest to floor with
arms, lower hips to floor as you lift head and shoulders towards the ceiling. Return to
the ―V‖ position. 15-30 reps.
Crossover Step Up: Hold a DB in each hand with your left side next to a bench or step.
Step up with your right leg by crossing it in front of your left. Next, bring your left foot
up, pause, and slowly reverse the motion to step down. 15-30 reps each side.
                             3-5 Minutes Cardio with 30 second interval
Leaning Shoulder Fly: Hold a DB in your left hand with your right side next to a post
and your feet close to the base. Grab the post with the right arm and lean out
straightening the arm. Keep your left arm straight and raise the DB until your arm is
parallel to the floor. Pause and lower. 10 to 20 reps each side. Added difficulty: Pull
back to the upright position with each rep.
Med Ball Pike Up: Lie on your back with legs straight and a MB stretched above your
head on the floor. Keeping your arms and legs straight, simultaneously raise your feet
and hands until they touch—rotate your hips towards your upper body as you flex your
abs. Pause. Return. 10 to 30 reps.
                             3-5 Minutes Cardio with 30 second interval
Mixed Grip Chin Up: Hang from a bar, one palm in, one palm out. Pull your chest to
the bar and pause. Slowly lower your self. 2-15 reps each side.
Around the Head DB Drill: Grab a DB by both ends and hold it in front of your chest.
Raise the DB up and over one shoulder, and continue clockwise behind your head
keeping the DB close to your body back to the starting position. 20 reps, then reverse.
                        3-5 Minutes Cardio with 30 Second Interval
SB Wall Squat: Stand with your feet slightly in front of your body, hands straight in
front and use your back to hold a SB against the wall. Lower your body until your
thighs are parallel with the floor. Stay in the down position for 5 seconds, then return.
5-30 reps.
Boxers DB Speed Twist: Grab a DB with both hands and sit on the floor with your
knees bent. Hold the DB an inch or two in front of your chest and raise your feet off the
floor. Brace your core and rotate the DB a few inches to your right then to your left. 30.
                         3-5 Minutes Cardio with 30 Second Interval
Double Crunch: Lie on the floor in sit up position with your feet elevated 1 inch and a
SB between your knees, hands folded across your chest. Bring you shoulders forward
and knees backward, transferring the ball to your hands with out reaching for it. Return
to start. Repeat, but now move the ball from hands to knees. 5 to 30 reps.
Around the World: Sit up position in the ―up‖ position with upper body at 45 degrees
and a MB held close to your chest. Twist left and place the MB on the floor behind you.
Release and twist 360 degrees in the opposite direction to grab the MB. Twist left again
and place the MB behind you. Repeat. 5 to 20 reps each direction.
                      10 Minutes Cardio Warm Down/Stretching

#15: Fast Burn:
                               15 Minutes Cardio Warm-up
Goblet Squat: Both hands holding one end of dumbbell in front of chest stand feet
just wider than shoulder width. Back naturally arched, push hips back, bend knees and
lower body until tops of thighs parallel to floor. Pause and push back up. 10 reps.
Mountain Climber: Pushup position, arms straight. Body in a straight line from head
to ankles. Lower back posture stays, lift right foot off floor and bring right knee to
chest. Return, same on left side. 15-20 reps.
                      3-5 Minutes Cardio With 30 Second Interval
Split Jump: Stand in staggered stance with feet 2 to 3 feet apart, right foot in front of
left. Keep torso upright, bend legs and lower into a lunge. Jump up both feet off floor
and scissor kick in mid air landing left foot in front. Alternate. 10-20 reps.
Single Arm Dumbbell Swing: Hold dumbbell arms length in front of waist. Without
rounding lower back, bend at hips and knees, swing dumbbell between legs. Keeping
arm straight thrust hips forward and swing dumbbell to shoulder level as you rise. 15
reps then switch arms and do 15 more.
                      3-5 Minutes Cardio With 30 Second Interval
Dumbbell Lunge and Rotation: Hold dumbbell horizontally by its ends just under
chin. Step forward with right foot and lower body into a lunge while rotating upper body
to the right. Return to starting position and repeat with left side. 10 reps per side.
T-Pushup: Hex dumbbell in each hand, pushup position, and arms straight. Bend
elbows and lower body until chest nearly touches floor. While pushing up lift right hand
and rotate right side of your body as you lift dumbbell straight over your shoulder until
body forms a T. Reverse the movement and repeat with the left side. 5-10 reps each.
                      3-5 Minutes Cardio With 30 Second Interval
Dumbbell Side Lunge and Touch: Hold dumbbells, arms length at sides. Big step to
the left and lower body by pushing hips backward and bending left knee. As you lower
body, bend forward at hips and touch dumbbells to floor. 10-15 reps then switch.
Pushup Row: Pushup position holding hex dumbbell in each hand, arms straight.
Keeping core stiff, row dumbbell in right hand to the side of chest, bending arm as you
pull it upward. Pause and repeat with left arm. 10-30 reps.
                      3-5 Minutes Cardio With 30 Second Interval
Dumbbell Row: With dumbbell in each hand, bend at hips without rounding back,
lowering torso until nearly parallel with floor. Without moving torso, row weights
upward by raising upper arms, bending elbows, and squeezing shoulder blades
together. Pause, lower dumbbells and repeat 10-20 times.
Dumbbell Push Press: Stand holding a pair of dumbbells just outside shoulders,
arms bent, palms facing each other. Feet shoulder width apart, knees slightly bent, dip
knees and explosively push up with legs as you press weights straight over shoulders.
Lower dumbbells and repeat 10-20 times.
                          10 Minutes Cardio Warm Down

#16: Explosion Training:
                                  15 Minutes Cardio Warm-up
Lateral Squat: Stand with your feet twice shoulder width apart. Keep R leg straight,
push hips back to the L, bend L knee and lower body until L thigh is parallel to the
floor, keep feet flat, pause 3 count. 10-20 reps.
Low Box Lateral Shuffle: Stand with L foot on a low box, R foot on floor 2 feet apart.
Bend knees, chest up, push through both feet and jump to the L landing in the reverse
position, absorbing contact with the knees. 30-60 secs.
                        3-5 Minutes Cardio With 30 Second Interval
Dumbbell Bench Press: Lie on a bench or SB, arms above chest, palms forward,
lower DBs to chest and return. 10-20 reps.
Plyometric Push Up: Place 2 boxes side by side leaving a gap slightly smaller than
shoulder width. Push up position between boxes, push up explosively and land on the
boxes. From the box, do the same and land on the floor. 6-15 reps.
                        3-5 Minutes Cardio With 30 Second Interval
Dumbbell Dead Lift: Set 2 DBs on floor outside each ankle. Squat, grab DBs, stand
with back flat head up and thrust hips forward, pull shoulder blades back. 6-20 reps.
Box Jumps: Stand in front of a low box, feet shoulder width, push hips back, bend
knees, swing arms back, then forward as you jump onto box, step down. 5-15 reps.
                        3-5 Minutes Cardio With 30 Second Interval
Chin Up: Palms in, ankles crossed, pull chest to the bar, hold, return. 6-15 reps.
Straight Arm RB Pull Down: Attach a RB to a high anchor, grab handles, stand with
arms straight in front, shoulder level, pull handles down to hips keeping arms straight
and body upright. 10-30 reps.
                        3-5 Minutes Cardio With 30 Second Interval
SB Oblique Crunch: Lie on the ball, positioning it under the lower back.
Cross your arms over the chest or place them behind your head. Contract your abs to
lift your torso off the ball, pulling the bottom of your ribcage down toward your hips and
moving your elbow towards your opposite knee (try not to move your elbows in front of
your ears). Lower back down, getting a stretch in the abs, and repeat. 10-30 reps.
Cable Chop: Stand sideways in front of the high cable pulley and grab the rope with
both hands, without bending your elbows, pull the rope down and across your body to
your opposite foot. 10-20 times each side.
                         10 Minutes Cardio Warm Down/Stretching
Gym Etiquette, Please Observe:
     Observe an absolute maximum 2 Minute Rotation on Strength Equipment
     Observe an absolute maximum 15 Minute Rotation on Cardio Equipment
     Proper Gym Attire
     No Gym Bags on Floor-Use the Cubbies
     No Cursing or Grunting
     No Unattended Children
     No Cell Phone Use on Floor
     No Loud Music—Personal iPod use encouraged
     No Slamming Weights
     No Strong Perfumes or Colognes—―Fragrance Free Zone‖
     Please wipe down equipment after each use (carry a towel)
     Please control/clean up excessive sweating (carry a towel)
     Signed Liability Release on File (Minors must have Parent sign)
     Make Friends and Be Courteous

For your consideration--the last thing exercisers should remember before you leave:
"DIET IS MORE IMPORTANT THAN EXERCISE.‖ If you worked REALLY hard the last
hour you might have burned 900 kcals (Calories). You can eat that much in five
minutes."



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Middletown California, 95461
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