 | | | Success Laws and Training Tips |  | | SUCCESS LAWS
MAINTAIN GOALS – Have AND maintain a vision of what you want to achieve. Set realistic short and long-term goals. Reward yourself for achieving your goals! Read your goals daily or as often as possible!
TRAIN PROGRESSIVELY – Through gradual and constant progress in your training (more reps, weight, time etc.) Your body must change to meet the new demands placed on it!
BE CONSISTENT – “The hallmarks of successful training are long term consistency and progression!” There 168 hours in a week – all you need is 3 or 4! There is always enough time! A small discipline for massive reward!
EAT RIGHT – Nutrition is a major key to great health and fitness. “We should eat to live not live to eat!”
BE MOTIVATED – Stay Motivated! “Thoughts are nothing without action!” “Begun is half done!”, “If there is no wind row!” “There will often be times you don’t feel like a workout! Rarely times you regret having had one!”
ASK FOR HELP – “You can learn something from everyone.” Our trainers are here to help you!
KEEP A RECORD – Every step forward gets you closer to your goals! Track your success!
USE PROPER TECHNIQUE – Maintain technique and control at all times! Proper technique will save injury and yield better results!
VARY YOUR WORKOUTS – Your body will adapt to a routine. See your trainer regularly for new exercises and routines to ensure constant progression!
HAVE FUN!!! – Enjoy your workouts! Challenge yourself! Realize the awesome benefits that increased health and fitness has in all areas of your life! “Healthy Body, Healthy Mind!”
TRAINING TIPS
Never sacrifice technique for weight or reps.
Exhale as you lift, inhale as you lower.
Ensure all machine adjustments suit you.
Ensure a perfectly even grip and/or stance whenever you approach any weight or machine.
Maintain proper posture whilst lifting
Stick to your prescribed rest periods.
Write it down - record your progress.
“Psyche” yourself before big or extreme efforts
Tempo refers to lifting speed. Your lifting should be in rhythm with your breathing, unless otherwise planned
Listen to your body - even the best theories are not perfect. If you are genuinely, physically run down or struggling with your program let your trainer know or reduce your workload yourself.
Progress - increase your load/reps whenever possible, as long as your technique is good and you feel up to it - progress/increase as often as possible.
Healthy Lifestyle – make your training a part of your lifestyle and make your lifestyle support your training. For best results a complimentary approach must be adopted.
| | More » |
| | | | |  | | | | | | Home Travel Bodyweight Workout 1 |
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This
program is designed for the traveller or home body that needs a great
workout but has little equipment or time. Perform the routine as a
circuit - Great for toning, strength, fat loss and general health and
fitness
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Warm Up
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Try to
find something to do for cardio to raise the heart rate and body
temperature - walk/run/stairs/swim/ride for 5 - 15 minutes
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Summary Of Program
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| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| Basic Squat | Exercise | 2-3 | 10-20 | | 202 | 70% | Circuit |
| Push-Up | Exercise | 2-3 | 10-20 | | 202 | 70% | Circuit |
| Crunch - Pelvic Tilt | Exercise | 2-3 | 10-20 | | 202 | 70% | Circuit |
| Side Iso-Abs w/ Frontal Plane Movement | Exercise | 2-3 | 10-20e | | 202 | 70% | Circuit |
| Bridge on Floor | Exercise | 2-3 | 10-20 | | 202 | 70% | Circuit |
| Abdominal Crunch - Reverse on Floor | Exercise | 2-3 | 10-20 | | 202 | 70% | Circuit |
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Cool Down
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Stretch
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BASIC SQUAT
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| Reps : | 10-20 | Sets : | 2-3 | Intensity : | 70% | | Tempo : | 202 | Rest : | Circuit | Duration : | |
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Preparation : -
Ensure the individual has strength in the posterior chain (glutes,
hamstrings and erector spinae) before prescribing this exercise.
| Movement : - Stand tall with the gaze straight ahead.
- Initiate a squat with a knee bend.
- As the knees bend past 10°, push the hips back and keep bending the knees.
- Only descend into the squat half way as shown.
- Squat back up and repeat pattern.
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PUSH-UP
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| Reps : | 10-20 | Sets : | 2-3 | Intensity : | 70% | | Tempo : | 202 | Rest : | Circuit | Duration : | |
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Preparation : -
In a prone position, place hands at a width that will allow the
forearms to be perpendicular to the floor when the elbows are flexed at
90°.
- Come into plank position with elbows extended, make sure the entire body is in a neutral position.
| Movement : - Flexing at elbows, lower the body, maintaining neutral spine.
- Push back to starting position without postural compensation.
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CRUNCH - PELVIC TILT
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| Reps : | 10-20 | Sets : | 2-3 | Intensity : | 70% | | Tempo : | 202 | Rest : | Circuit | Duration : | |
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Preparation : - Ensure the individual is proficient at a crunch before prescribing this exercise.
| Movement : - Lie supine on the ground with knees bent, feet flat and hands lightly supporting the head.
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Initiate a posterior pelvic tilt as shown (rotate the pelvis backward)
while rolling the thoracic spine off the ground up to a crunch.
- Lower slowly and repeat.
-
TRAINERS: Watch for a forward head carriage, anterior collapsing of the
shoulders and holding of the breath. These are indications that the
exercise is too difficult and should be regressed.
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SIDE ISO-ABS W/ FRONTAL PLANE MOVEMENT
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| Reps : | 10-20e | Sets : | 2-3 | Intensity : | 70% | | Tempo : | 202 | Rest : | Circuit | Duration : | |
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Preparation : - Maintain good posture throughout the exercise with shoulder blades
retracted and depressed, good stability through the abdominal complex
and neutral spine angles.
- Initiate a thorough dynamic warm up prior to starting this exercise. This engages the nervous system.
| Movement : - This movement involves a side iso abs position with hip movement in the frontal plane.
- Perform a side iso abs hold.
- Looking straight ahead, move the hip complex up and down in the frontal plane (as shown).
- Ensure not to overly side flex the spine (a movement of 10-20cm or 6-8 inches is recommended).
- Repeat for desired number of reps.
- TRAINERS: Ensure the body line is straight, the visual gaze is
straight ahead and that there is movement at the Lumbo Pelvic Hip
complex as well as the shoulder complex.
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BRIDGE ON FLOOR
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| Reps : | 10-20 | Sets : | 2-3 | Intensity : | 70% | | Tempo : | 202 | Rest : | Circuit | Duration : | |
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Preparation : - Begin by lying flat on floor in supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides.
- Activate core by drawing navel towards the spine and squeezing the glutes.
| Movement : - With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders.
- Hold and slowly return back to floor, touching floor momentarily then repeat.
-
If your client feels their hamstring cramping, check their pelvis for
correct alignment. Pelvis should be neutral - asis and psis should be
even or horizontal. If there is a misalignment correct it. If you aren’t
sure then gently stretch the quads and try the exercise again.
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ABDOMINAL CRUNCH - REVERSE ON FLOOR
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| Reps : | 10-20 | Sets : | 2-3 | Intensity : | 70% | | Tempo : | 202 | Rest : | Circuit | Duration : | |
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Preparation : - Lie on the floor with knees bent and shoulders flat against the floor.
| Movement : - Place hands next to body to help anchor upper body during the exercise.
- Contract your abdomen and draw knees in to your chest.
- Hold and release.
- Do not use momentum during the movement. Use abdominal contraction to draw knees in.
- Repeat recommended repetitions.
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Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a
particular purpose, or otherwise) or other guaranty is made as to the accuracy
or completeness of any of the information or content contained in any of the
pages in this web site or otherwise provided by personal training on the net.
No responsibility is accepted and all responsibility is hereby disclaimed for
any loss or damage suffered as a result of the use or misuse of any information
or content or any reliance thereon. It is the responsibility of all users of
this website to satisfy themselves as to the medical and physical condition of
themselves and their clients in determining whether or not to use or adapt the
information or content provided in each circumstance. Notwithstanding the
medical or physical condition of each user, no responsibility or liability is
accepted and all responsibility and liability is hereby disclaimed for any loss
or damage suffered by any person as a result of the use or misuse of any of the
information or content in this website, and any and all liability for
incidental and consequential damages is hereby expressly excluded.
|
| © Copyright
2011
All rights reserved | |
| | More |
| | | | | |
| | | | | | | Home Travel Bodyweight Workout 2 | |
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A great bodyweight workout you can do anywhere - no equipment needed.
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Warm Up
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Do 5 - 10 minutes of aerobic activity - walk/run/stairs/skip/ride/row. Just make sure you get the blood pumping and muscles warm
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Summary Of Program
|
| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| Lunge - Forward | Exercise | 2-3 | 12-20 | | 202 | 75% | Circuit |
| Iso abs - prone up/down movement | Exercise | 2-3 | 12-20 | | 202 | 75% | Circuit |
| Iso Abs - Side-Lying | Exercise | 2-3 | 12-20e | | 202 | 75% | Circuit |
| Basic Squat | Exercise | 2-3 | 12-20 | | 202 | 75% | Circuit |
| Crunch - Supine Jackknife | Exercise | 2-3 | 12-20 | | 202 | 75% | Circuit |
| Cobra - Floor | Exercise | 2-3 | 12-20 | | 202 | 75% | Circuit |
| Twister - Stationary | Exercise | 2-3 | 20-30 | | 202 | 75% | Circuit |
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Cool Down
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stretch
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LUNGE - FORWARD
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| Reps : | 12-20 | Sets : | 2-3 | Intensity : | 75% | | Tempo : | 202 | Rest : | Circuit | Duration : | |
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Preparation : - Stand in proper alignment with hands on hips
- Place feet straight ahead and shoulder width apart
| Movement : - From optimal postural alignment, draw your lower abdomen inward toward your spine (activating the deep stabilizing mechanism)
- While maintaining optimal spinal alignment, step forward and descend slowly by bending at the hips, knees and ankles
- During the descent maintain weight distribution between the heels and mid-foot
- Do not allow the feet to cave inward or shift outward
- The knees should track between the first and second toes
- Perform downward reps slowly and concentrate on the descent and the alignment of your body
- Only descend down as far as you can maintain optimal alignment throughout the entire kinetic chain
- Keep upper torso erect. Leaning forward is potentially
injurious to the spine, knee and ankle. Note: Leaning forward may be a
result of poor hip joint flexibility and a weak core
- While maintaining tone in the lower abdomen (transversus, etc.) and optimal kinetic chain
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ISO ABS - PRONE UP/DOWN MOVEMENT
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| Reps : | 12-20 | Sets : | 2-3 | Intensity : | 75% | | Tempo : | 202 | Rest : | Circuit | Duration : | |
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Preparation : -
Maintain good posture throughout the exercise with shoulder blades
retracted and depressed, good stability through the abdominal complex,
and neutral spine angles.
- Activate the core with a good drawing in and pelvic floor contraction.
| Movement : -
Start in a plank position, with forearms and knees on the ground, core
is activated, glutes are squeezed and shoulder blades are retracted and
depressed.
- Place one hand on the ground under the chest, and
simultaneously push that arm straight as you place the other hand on the
ground under the chest and push it straight.
- Return to the starting position by bending elbows and placing a forearm down to the ground, followed by the other.
- Ensure that the hips stay level throughout the movement.
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ISO ABS - SIDE-LYING
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| Reps : | 12-20e | Sets : | 2-3 | Intensity : | 75% | | Tempo : | 202 | Rest : | Circuit | Duration : | |
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Preparation : - Lie on the right side with elbows, shoulders, hips and knees in alignment and knees bent to 90°.
- Before movement begins, optimal postural alignment is mandatory.
- Place right elbow directly under the right shoulder for support.
| Movement : - Draw your lower abdomen inward toward your spine.
- While maintaining the drawing-in maneuver, lift body up onto forearm and knee as shown.
- Hold for 5-10 seconds (seconds may vary depending on individual abilities).
- While still maintaining the drawing-in maneuver, lower to the floor.
- Repeat recommended repetitions.
- The cervical spine must stay in a neutral position!
- Do not sacrifice form for more repetitions.
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BASIC SQUAT
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| Reps : | 12-20 | Sets : | 2-3 | Intensity : | 75% | | Tempo : | 202 | Rest : | Circuit | Duration : | |
|
|
Preparation : -
Ensure the individual has strength in the posterior chain (glutes,
hamstrings and erector spinae) before prescribing this exercise.
| Movement : - Stand tall with the gaze straight ahead.
- Initiate a squat with a knee bend.
- As the knees bend past 10°, push the hips back and keep bending the knees.
- Only descend into the squat half way as shown.
- Squat back up and repeat pattern.
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CRUNCH - SUPINE JACKKNIFE
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| Reps : | 12-20 | Sets : | 2-3 | Intensity : | 75% | | Tempo : | 202 | Rest : | Circuit | Duration : | |
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Preparation : - Position client supine as pictured with arms over head in neutral spine.
| Movement : - Perform a crunch with hip flexion reaching toward the toes (as shown).
- Timing and co-ordination are essential to stay balanced and controlled during this exercise.
- TRAINERS: If any low back pain occurs, modify exercise with shorter lever arms and legs.
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COBRA - FLOOR
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| Reps : | 12-20 | Sets : | 2-3 | Intensity : | 75% | | Tempo : | 202 | Rest : | Circuit | Duration : | |
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Preparation : - Laying face down on the floor in prone position, have arms beside your hips.
- Activate core by drawing in navel towards spine and squeezing glutes.
| Movement : -
With core and glutes activated, lift chest off the floor, lift arms up
and back towards the hips rotating thumbs towards the ceiling.
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Pause momentarily at the top of the lift then return to starting
position; at all times keeping the chin tucked into the chest.
- Upon completion of the movement, repeat.
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Don’t over emphasize arching of the back to lift the chest off the
floor. Only lift to where the client is comfortable – no lower back pain
should be felt. If so check sequencing of glute, erectors and
hamstrings.
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TWISTER - STATIONARY
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| Reps : | 20-30 | Sets : | 2-3 | Intensity : | 75% | | Tempo : | 202 | Rest : | Circuit | Duration : | |
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Preparation : - Initiate a thorough dynamic warm up prior to starting this exercise; this engages the nervous system.
- Ensure the individual is very proficient at multi-directional
hops and has good strength in the transverse plane before prescribing
this exercise.
| Movement : - Start with the feet together, knees bent and looking straight ahead as shown.
- With the hands together, perform hip twists.
- The lower extremity including feet will rotate as you hop.
- Ensure that you land on the toes and on the same spot on the ground.
- The hands will rotate in the opposite direction to the legs.
- Take care to observe the relative timing of this exercise.
- TRAINERS: If there is pain, loss of balance, of altered
neuromuscular control -- REDUCE the range of motion of the hops and arm
drives.
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Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a
particular purpose, or otherwise) or other guaranty is made as to the accuracy
or completeness of any of the information or content contained in any of the
pages in this web site or otherwise provided by personal training on the net.
No responsibility is accepted and all responsibility is hereby disclaimed for
any loss or damage suffered as a result of the use or misuse of any information
or content or any reliance thereon. It is the responsibility of all users of
this website to satisfy themselves as to the medical and physical condition of
themselves and their clients in determining whether or not to use or adapt the
information or content provided in each circumstance. Notwithstanding the
medical or physical condition of each user, no responsibility or liability is
accepted and all responsibility and liability is hereby disclaimed for any loss
or damage suffered by any person as a result of the use or misuse of any of the
information or content in this website, and any and all liability for
incidental and consequential damages is hereby expressly excluded.
|
| © Copyright
2011
All rights reserved | |
| | More |
| | | | | |
| | | | | | | Home Travel Bodyweight Workout 3 | |
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Another
workout you can do anywhere - anytime - anyhow! No excuses! This one is
focused on the legs and core and involves lots of switches from standing
work to floor work so that will get your heart rate up also. Perform
the movements in pairs for 2 or 3 sets of each and then move to the next
pair! Enjoy!
|
Warm Up
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|
Try to
do 5 - 10 minutes of light aerobic exercise before starting - climb
stairs, brisk walk, light run etc and some stretches of major muscles.
|
Summary Of Program
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| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| Walking Lunge | Exercise | 2-3 | 20 | | 202 | 75% | ALT A |
| T-stab Push-up | Exercise | 2-3 | 20 | | 202 | 75% | ALT A |
| Toe Touch Twist Crunch | Exercise | 2-3 | 20 | | 202 | 75% | ALT B |
| Step Up | Exercise | 2-3 | 20 | | 202 | 75% | ALT B |
| Side Iso-Abs w/ Frontal Plane Movement | Exercise | 2-3 | 10-20e | | 202 | 75% | ALT C |
| Tricep Dip - Bench | Exercise | 2-3 | 20 | | 202 | 75% | ALT D |
| Supine Side to Side Rolls | Exercise | 2-3 | 20 | | 202 | 75% | ALT D |
| Bridge on Floor (Progression 1 - 1 Leg) | Exercise | 2-3 | 20e | | 202 | 75% | ALT E |
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Cool Down
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Stretch!
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WALKING LUNGE
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| Reps : | 20 | Sets : | 2-3 | Intensity : | 75% | | Tempo : | 202 | Rest : | ALT A | Duration : | |
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| Preparation : 1. Like forward lunge but keep travelling forward. | | Movement : 2.
Step forward and drop hips into split squat position 3. Step forward to
retun to standing position 4. Step forward onto alternate legs |
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T-STAB PUSH-UP
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| Reps : | 20 | Sets : | 2-3 | Intensity : | 75% | | Tempo : | 202 | Rest : | ALT A | Duration : | |
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| Preparation : start in push up position | | Movement : 1.
lower body into push-up until elbos are bent approx 90 degree 2. push
form floor out of push up 3. use momentum of push-up to twist into side
hold position (pointing at sky) 4. return to push up position and repeat
(alternate sides) |
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TOE TOUCH TWIST CRUNCH
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| Reps : | 20 | Sets : | 2-3 | Intensity : | 75% | | Tempo : | 202 | Rest : | ALT B | Duration : | |
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STEP UP
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| Reps : | 20 | Sets : | 2-3 | Intensity : | 75% | | Tempo : | 202 | Rest : | ALT B | Duration : | |
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Preparation : - Maintain good posture throughout the exercise with shoulder blades
retracted and depressed, good stability through the abdominal complex,
and neutral spine angles.
- Activate core with proper drawing in and pelvic floor contraction.
| Movement : - Position feet shoulder width apart, pointing straight ahead.
- Choose a step or bench that is a comfortable height to step up on.
- Step forward with one foot onto the bench or step.
- In a simultaneous motion, step up and “pick up” your hips on the opposite side as your step leg.
- Step down backwards with the same technique of holding the HIPS LEVEL
- TRAINERS: watch the hips (to ensure frontal plane stability), and
ensure that NO pronation distortion occurs anywhere in the kinetic
chain.
- Progression: When technique is mastered load can be added – dumbbell, then cables, then tubing.
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SIDE ISO-ABS W/ FRONTAL PLANE MOVEMENT
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| Reps : | 10-20e | Sets : | 2-3 | Intensity : | 75% | | Tempo : | 202 | Rest : | ALT C | Duration : | |
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Preparation : - Maintain good posture throughout the exercise with shoulder blades
retracted and depressed, good stability through the abdominal complex
and neutral spine angles.
- Initiate a thorough dynamic warm up prior to starting this exercise. This engages the nervous system.
| Movement : - This movement involves a side iso abs position with hip movement in the frontal plane.
- Perform a side iso abs hold.
- Looking straight ahead, move the hip complex up and down in the frontal plane (as shown).
- Ensure not to overly side flex the spine (a movement of 10-20cm or 6-8 inches is recommended).
- Repeat for desired number of reps.
- TRAINERS: Ensure the body line is straight, the visual gaze is
straight ahead and that there is movement at the Lumbo Pelvic Hip
complex as well as the shoulder complex.
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TRICEP DIP - BENCH
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| Reps : | 20 | Sets : | 2-3 | Intensity : | 75% | | Tempo : | 202 | Rest : | ALT D | Duration : | |
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Preparation : - Keep glutes as close to the bench as possible.
- Feet together and knees slightly bent.
- Hands close to the sides of the body, arms straight and shoulder blades retracted.
| Movement : -
Bending the arms, slowly lower the body down until the shoulders are
just above elbow height, inhaling while doing this. Straighten the arms
returning the body to the starting position, exhaling during this phase.
- Maintain good form.
- Keep reps at a controlled speed.
- Only lower the body to where you feel comfortable.
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SUPINE SIDE TO SIDE ROLLS
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| Reps : | 20 | Sets : | 2-3 | Intensity : | 75% | | Tempo : | 202 | Rest : | ALT D | Duration : | |
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Preparation : - Ensure the individual is very proficient at a Straight Leg Raise and
has very good core stability before prescribing this exercise.
| Movement : - Lie flat on the floor with the arms to the side of the body for support.
- Lift the legs off the floor and maintain triple flexion (at the hips, knees and ankles).
- Flatten out the back by initiating a posterior pelvic rotation (push the small of the back into the floor).
- With slow and controlled movement, rotate the hips side to side with a SMALL range of motion (as shown).
- TRAINERS: Ensure the cLient starts with slow and controlled movement.
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BRIDGE ON FLOOR (PROGRESSION 1 - 1 LEG)
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| Reps : | 20e | Sets : | 2-3 | Intensity : | 75% | | Tempo : | 202 | Rest : | ALT E | Duration : | |
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|
Preparation : - Begin by lying flat on floor in supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides.
- Activate core by drawing navel towards the spine and squeezing the glutes.
| Movement : - With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders.
- Hold and slowly return back to floor, touching floor momentarily then repeat.
-
If your client feels their hamstring cramping, check their pelvis for
correct alignment. Pelvis should be neutral - asis and psis should be
even or horizontal. If there is a misalignment correct it. If you aren’t
sure then gently stretch the quads and try the exercise again.
| Progression Considerations : - Starting in normal position, upon activating the core lift one leg off the floor.
- With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders.
- Hold and slowly return back to floor, touching floor momentarily then repeat.
-
When exercise is completed, slowly lower the elevated leg to the floor,
making certain that the client doesn’t allow their core to shut down
until contact with the floor has been made.
- Repeat with other leg elevated.
|
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|
|
Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a
particular purpose, or otherwise) or other guaranty is made as to the accuracy
or completeness of any of the information or content contained in any of the
pages in this web site or otherwise provided by personal training on the net.
No responsibility is accepted and all responsibility is hereby disclaimed for
any loss or damage suffered as a result of the use or misuse of any information
or content or any reliance thereon. It is the responsibility of all users of
this website to satisfy themselves as to the medical and physical condition of
themselves and their clients in determining whether or not to use or adapt the
information or content provided in each circumstance. Notwithstanding the
medical or physical condition of each user, no responsibility or liability is
accepted and all responsibility and liability is hereby disclaimed for any loss
or damage suffered by any person as a result of the use or misuse of any of the
information or content in this website, and any and all liability for
incidental and consequential damages is hereby expressly excluded.
|
| © Copyright
2011
All rights reserved | |
| | More |
| | | | | |
| | | | | | | Home Travel Bodyweight Workout 4 | |
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Bodyweight
only, no equipment required. Exercises getting more complex so more for
confident beginner - intermediate to advanced participant. Enjoy!
|
Warm Up
|
|
Try to do some walking, running, stairs or calisthenics to warm up
|
Summary Of Program
|
| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| Lunge - Multiplanar | Exercise | 2-4 | 10-20 | | 102 | 70% | ALT A |
| Push-Up Series with Crab Walk | Exercise | 2-4 | 10-20 | | 102 | 70% | ALT A |
| Negative Crunches | Exercise | 2-4 | 10-20 | | 401 | 80% | ALT B |
| Squat Jump | Exercise | 2-4 | 10-20 | | 102 | 70% | ALT B |
| Spider Crawl | Exercise | 2-4 | 20-50 | | 101 | 70% | ALT C |
| Seated Twist | Exercise | 2-4 | 20-50 | | 101 | 70% | ALT C |
| Multiplanar Hop with Stabilization | Exercise | 2-4 | 10-20 | | 102 | 70% | ALT D |
| Side Iso-Abs w/ Frontal Plane Movement | Exercise | 2-4 | 10-20 | | 202 | 70% | ALT D |
| Squat Touchdown - 1 Leg | Exercise | 2-4 | 10-20 | | 102 | 70% | ALT E |
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Cool Down
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Walk & stretch
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LUNGE - MULTIPLANAR
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| Reps : | 10-20 | Sets : | 2-4 | Intensity : | 70% | | Tempo : | 102 | Rest : | ALT A | Duration : | |
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Preparation : - Stand in proper alignment with hands on hips and feet straight ahead.
| Movement : - Draw your belly button inward toward your spine.
-
While maintaining total body alignment, step forward in the sagittal
plane descending slowly by bending at the hips, knees and ankles.
- Use your hip and thigh muscles to push yourself up and back to the start position.
-
Follow the same instructions for a lunge in the frontal plane and
transverse plane flowing from one to the other for desired number of
repetitions as shown.
- Repeat directions on opposite leg.
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PUSH-UP SERIES WITH CRAB WALK
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| Reps : | 10-20 | Sets : | 2-4 | Intensity : | 70% | | Tempo : | 102 | Rest : | ALT A | Duration : | |
|
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Preparation : - Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system.
- Ensure that the individual is proficient at a stationary push-up before prescribing this exercise.
| Movement : - Begin in a push-up position.
- Ensure that the body line is tall.
- Perform a push-up, followed by a sideways crab walk (see video).
-
TRAINERS: Ensure the body line stays tall. If you notice restriction in
the scapula and hips, or if your client complains of pain, avoid this
progressed version.
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NEGATIVE CRUNCHES
|
| Reps : | 10-20 | Sets : | 2-4 | Intensity : | 80% | | Tempo : | 401 | Rest : | ALT B | Duration : | |
|
|
| Preparation : Start at the top of a crunch | | Movement : Emphasize the eccentric contraction for 3 - 5 seconds |
| 
|
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|
SQUAT JUMP
|
| Reps : | 10-20 | Sets : | 2-4 | Intensity : | 70% | | Tempo : | 102 | Rest : | ALT B | Duration : | |
|
|
Preparation : - Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
| Movement : - This movement involves a jump in place.
- Start with your hands by your shoulders.
- Squat down to approximately 90 degrees.
- Initiate movement with an explosive vertical jump, and at the same time explosively push your arms overhead.
- Land onto toes and then heals.
|
| 
 |
|
|
SPIDER CRAWL
|
| Reps : | 20-50 | Sets : | 2-4 | Intensity : | 70% | | Tempo : | 101 | Rest : | ALT C | Duration : | |
|
|
| Preparation : From push position | | Movement : reach for opposite toe whilst maintaining good posture |
| 
|
|
|
SEATED TWIST
|
| Reps : | 20-50 | Sets : | 2-4 | Intensity : | 70% | | Tempo : | 101 | Rest : | ALT C | Duration : | |
|
|
| Preparation : In seated position with feet on or off ground | | Movement : perform twisting movement with hand joined or holding MB |
| 
|
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|
MULTIPLANAR HOP WITH STABILIZATION
|
| Reps : | 10-20 | Sets : | 2-4 | Intensity : | 70% | | Tempo : | 102 | Rest : | ALT D | Duration : | |
|
|
Preparation : - This exercise includes moving in forward and sideways motions.
- Balance on one leg
| Movement : - Balance on one leg
- Move forward to the opposite leg
- Stabilize the landing for two to four seconds
- Then move in the reverse direction to the starting position and stabilize
- Utilize the same format to move in forward, sideways and turning positions
|
| 
|
|
|
SIDE ISO-ABS W/ FRONTAL PLANE MOVEMENT
|
| Reps : | 10-20 | Sets : | 2-4 | Intensity : | 70% | | Tempo : | 202 | Rest : | ALT D | Duration : | |
|
|
Preparation : - Maintain good posture throughout the exercise with shoulder blades
retracted and depressed, good stability through the abdominal complex
and neutral spine angles.
- Initiate a thorough dynamic warm up prior to starting this exercise. This engages the nervous system.
| Movement : - This movement involves a side iso abs position with hip movement in the frontal plane.
- Perform a side iso abs hold.
- Looking straight ahead, move the hip complex up and down in the frontal plane (as shown).
- Ensure not to overly side flex the spine (a movement of 10-20cm or 6-8 inches is recommended).
- Repeat for desired number of reps.
- TRAINERS: Ensure the body line is straight, the visual gaze is
straight ahead and that there is movement at the Lumbo Pelvic Hip
complex as well as the shoulder complex.
|
|
|
|
|
SQUAT TOUCHDOWN - 1 LEG
|
| Reps : | 10-20 | Sets : | 2-4 | Intensity : | 70% | | Tempo : | 102 | Rest : | ALT E | Duration : | |
|
|
Preparation : - Begin balanced on one leg (opposite leg remains parallel to stance leg) while positioning entire body in optimal posture.
| Movement : - Draw your belly button inward toward your spine.
- Controllably, squat down bending the ankle, knee, and hip whilereaching toward, OR, touching your toe with the opposite hand.
- While maintaining drawn-in maneuver, activate glutes & return to starting position.
|
| 
|
|
|
|
|
|
|
Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a
particular purpose, or otherwise) or other guaranty is made as to the accuracy
or completeness of any of the information or content contained in any of the
pages in this web site or otherwise provided by personal training on the net.
No responsibility is accepted and all responsibility is hereby disclaimed for
any loss or damage suffered as a result of the use or misuse of any information
or content or any reliance thereon. It is the responsibility of all users of
this website to satisfy themselves as to the medical and physical condition of
themselves and their clients in determining whether or not to use or adapt the
information or content provided in each circumstance. Notwithstanding the
medical or physical condition of each user, no responsibility or liability is
accepted and all responsibility and liability is hereby disclaimed for any loss
or damage suffered by any person as a result of the use or misuse of any of the
information or content in this website, and any and all liability for
incidental and consequential damages is hereby expressly excluded.
|
| © Copyright
2011
All rights reserved | |
| | More |
| | | | | |
| | | | | | | Home Travel Bodyweight Workout 5 | |
|
|
|
|
|
Only bodyweight but HARD! Anywhere - anytime!
|
Warm Up
|
|
Light cardio - walk/run/stairs etc
|
Summary Of Program
|
| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| Lateral Lunge with Medicine Ball Rotation (SI Joint Level 3) | Exercise | 2-4 | 10-30 | | 101 | 70% | Circuit |
| Spider Crawl | Exercise | 2-4 | 10-30 | | 101 | 70% | Circuit |
| Squat - Integrated Rotation | Exercise | 2-4 | 10-30 | | 101 | 70% | Circuit |
| Toe Touch Crunch | Exercise | 2-4 | 10-30 | | 101 | 70% | Circuit |
| Iso abs - prone with alternating leg abduction | Exercise | 2-4 | 10-30 | | 101 | 70% | Circuit |
| Side Iso-Abs w/ Frontal Plane Movement | Exercise | 2-4 | 10-30 | | 101 | 70% | Circuit |
| squat hold | Exercise | 2-4 | 10-30 | | 101 | 70% | Circuit |
| Iso Abs - Prone | Exercise | 2-4 | 10-30 | | 101 | 70% | Circuit |
| Reverse Hover | Exercise | 2-4 | 10-30 | | 101 | 70% | Circuit |
|
Cool Down
|
|
Walk & stretch
|
|
LATERAL LUNGE WITH MEDICINE BALL ROTATION (SI JOINT LEVEL 3)
|
| Reps : | 10-30 | Sets : | 2-4 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : -
Start with a small step, shallow knee flexion and a limited twist to
ensure proper alignment and neuromuscular stability of the spine in the
transverse plane before increasing range of motion and depth of lunge.
- Be aware of an upright trunk.
- Hold medicine ball extended out in front of body so arms are parallel to the floor.
| Movement : - Step to the side with right leg in a frontal plane, allowing the body to react to the ground force, gravity and momentum.
- Pause in the lunge and rotate medicine ball to the right keeping trunk upright.
- Only rotate as far as the body can stabilize.
-
Return to the starting position and perform same exercise on the left
side, alternating sides for desired number of repetitions.
- As the movement looks more fluent, gradually increase the ROM of the step and the reach with the medicine ball.
|
| 
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SPIDER CRAWL
|
| Reps : | 10-30 | Sets : | 2-4 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
| Preparation : From push position | | Movement : reach for opposite toe whilst maintaining good posture |
|
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|
SQUAT - INTEGRATED ROTATION
|
| Reps : | 10-30 | Sets : | 2-4 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Maintain a visual gaze that is towards the horizon (straight ahead) and good stability through the abdominal complex.
- Initiate a thorough dynamic warm up prior to starting this exercise. This engages the nervous system.
| Movement : - This movement involves a squat motion to standing with arm rotation.
- Start with the feet wider than shoulder width and reach up and into rotation with both arms to the right.
- Descend into a squat (for description, see Squat) and reach towards the floor.
- As you begin to stand, reach up and into rotation with both arms (as shown).
- Repeat.
- Pay close attention to the video link to observe the fluidity of this motion.
|
| 
 |
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|
TOE TOUCH CRUNCH
|
| Reps : | 10-30 | Sets : | 2-4 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
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ISO ABS - PRONE WITH ALTERNATING LEG ABDUCTION
|
| Reps : | 10-30 | Sets : | 2-4 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : -
Maintain good posture throughout the exercise with shoulder blades
retracted and depressed, good stability through the abdominal complex,
and neutral spine angles.
- Activate the core with a good drawing in and pelvic floor contraction.
| Movement : -
Start in a plank position, the elbows and toes are on the ground, core
is activated, glutes are squeezed and shoulder blades are retracted and
depressed.
- Perform alternating side leg abduction at the hip (iliofemoral) joint.
- Trainers: Ensure that the client does not externally or internally rotate the femur, and that the low back never arches.
-
Cue the client to keep the hips level, the chin down, the glutes and
lats to stay contracted, and to keep the core engaged the entire time.
- Other progressions: Inertia progression - from cables around ankles, to tubing around ankles.
|
| 
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SIDE ISO-ABS W/ FRONTAL PLANE MOVEMENT
|
| Reps : | 10-30 | Sets : | 2-4 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Maintain good posture throughout the exercise with shoulder blades
retracted and depressed, good stability through the abdominal complex
and neutral spine angles.
- Initiate a thorough dynamic warm up prior to starting this exercise. This engages the nervous system.
| Movement : - This movement involves a side iso abs position with hip movement in the frontal plane.
- Perform a side iso abs hold.
- Looking straight ahead, move the hip complex up and down in the frontal plane (as shown).
- Ensure not to overly side flex the spine (a movement of 10-20cm or 6-8 inches is recommended).
- Repeat for desired number of reps.
- TRAINERS: Ensure the body line is straight, the visual gaze is
straight ahead and that there is movement at the Lumbo Pelvic Hip
complex as well as the shoulder complex.
|
|
|
|
|
SQUAT HOLD
|
| Reps : | 10-30 | Sets : | 2-4 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
| Preparation : lean against wall | | Movement : slide into squat position with knees parralell with floor and hold for as long as possbile |
| 
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ISO ABS - PRONE
|
| Reps : | 10-30 | Sets : | 2-4 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Assume a prone position on forearms elbows positioned under shoulders.
| Movement : - Draw your lower abdomen inward toward your spine.
- In optimal postural alignment tighten buttocks and lift body up onto forearms.
- While maintaining the abdominal draw-in contraction, hold optimal alignment for desired duration.
-
Your spine should be in a neutral position from cervical to lumbar and
your glutes should remain tight without compensatory motion.
- Keep chin tucked in.
- Reduce time if form is compromised. Form is more important than how long you hold!
|
| 
|
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REVERSE HOVER
|
| Reps : | 10-30 | Sets : | 2-4 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
|
|
|
|
|
|
|
Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a
particular purpose, or otherwise) or other guaranty is made as to the accuracy
or completeness of any of the information or content contained in any of the
pages in this web site or otherwise provided by personal training on the net.
No responsibility is accepted and all responsibility is hereby disclaimed for
any loss or damage suffered as a result of the use or misuse of any information
or content or any reliance thereon. It is the responsibility of all users of
this website to satisfy themselves as to the medical and physical condition of
themselves and their clients in determining whether or not to use or adapt the
information or content provided in each circumstance. Notwithstanding the
medical or physical condition of each user, no responsibility or liability is
accepted and all responsibility and liability is hereby disclaimed for any loss
or damage suffered by any person as a result of the use or misuse of any of the
information or content in this website, and any and all liability for
incidental and consequential damages is hereby expressly excluded.
|
| © Copyright
2011
All rights reserved
|
|
|
| | More |
| | | | | |
| | | | | | | Home Travel Bodyweight Workout 6 | |
|
|
|
|
All
bodyweight movements with some jumps and stability. You can do this as a
circuit or move through them in pairs but i find pairs works best for
this one.
|
Warm Up
|
|
Any light cardio
|
Summary Of Program
|
| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| Squat Jump | Exercise | 2-5 | 10-20 | | 101 | 70% | ALT A |
| Superman (from toes/hands) | Exercise | 2-5 | 10-20 | | 101 | 70% | ALT A |
| Abdominal Draw Leg Slide (2 Leg) | Exercise | 2-5 | 10-20 | | 101 | 70% | ALT B |
| Ice Skaters | Exercise | 2-5 | 10-20 | | 101 | 70% | ALT B |
| Mountain Climbers (Progression 1 – Frontal) | Exercise | 2-5 | 10-20 | | 101 | 70% | ALT C |
| Crunch - Supine Jackknife | Exercise | 2-5 | 10-20 | | 101 | 70% | ALT C |
| 1 Leg Squat Onto Bench | Exercise | 2-5 | 10-20 | | 101 | 70% | ALT D |
|
Cool Down
|
|
Walk & stretch
|
|
SQUAT JUMP
|
| Reps : | 10-20 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | ALT A | Duration : | |
|
|
Preparation : - Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
| Movement : - This movement involves a jump in place.
- Start with your hands by your shoulders.
- Squat down to approximately 90 degrees.
- Initiate movement with an explosive vertical jump, and at the same time explosively push your arms overhead.
- Land onto toes and then heals.
|
|
|
|
|
SUPERMAN (FROM TOES/HANDS)
|
| Reps : | 10-20 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | ALT A | Duration : | |
|
|
| Preparation : If possible start in push up position. If too hard perform like photo (from knees) | | Movement : Raise opposite leg and arm to hip/shoulder height |
| 
|
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ABDOMINAL DRAW LEG SLIDE (2 LEG)
|
| Reps : | 10-20 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | ALT B | Duration : | |
|
|
Preparation : - Lay on your back with knees bent and feet flat on an inflexible surface.
- Place a blood pressure cuff (BPC), under your low back (optional). Note: you may also use your hands as a pressure control.
| Movement : - Draw your lower abdomen inward toward your spine.
- Perform a slight posterior tilt. The backward
motion of your pelvis (posterior pelvic tilt) should place slight
pressure on your hands or BPC (+20-30mmhg). Be sure to relax your
glutes!
- While maintaining pressure on your hands or BPC, breathe
diaphragmatically (from your belly) and slowly slide one leg forward.
If pressure changes more than + or – 5mmhg, return leg to starting
point.
- The key is to increase the challenge by sliding the leg away from your body while maintaining pelvic/abdominal stabilization.
| Progression Considerations : - Draw your lower abdomen inward toward your spine.
- Perform a slight
posterior tilt. The backward motion of your pelvis (posterior pelvic
tilt) should place slight pressure on your hands or BPC (+20-30mmhg).
Be sure to relax your glutes!
- Raise both heels off the ground about 4 centimeters (1 inch).
- While
maintaining pressure on your hands or BPC, breathe diaphragmatically
(from your belly) and extend both legs away from the body but maintain
heel height off the ground.
- If pressure changes more than + or – 5mmhg, return leg to starting point.
- The key is to increase the challenge by sliding the leg away from your body while maintaining pelvic/abdominal stabilization.
|
| 
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|
ICE SKATERS
|
| Reps : | 10-20 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | ALT B | Duration : | |
|
|
Preparation : - Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system.
| Movement : - Begin in runner’s stance, knees and elbows bent.
- The beginner version of this exercises is done moving side to side.
- Perform a lateral hop, accelerating through the outside leg and keep the body in good alignment.
- Land on a flat foot (the heel and toes at the same time) and decelerate through knee and hip flexion.
- Jump back to starting position with same technique.
- Make sure to control hips in a frontal plane and keep your centre of gravity inside the planted leg.
- Progression: frontal and transverse ice skater.
|
| 
|
|
|
MOUNTAIN CLIMBERS (PROGRESSION 1 – FRONTAL)
|
| Reps : | 10-20 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | ALT C | Duration : | |
|
|
Preparation : - Maintain a tall posture throughout the exercise and good stability through the abdominal complex.
- Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system.
| Movement : - This exercise involves holding a straight arm plank (push-up position) while performing alternating hip flexion.
- Start in a straight arm plank position – as shown.
- With a straight body line, step in towards the hands with one foot; the hips, knees and feet should all line up – as shown.
- Simultaneously switch feet position (the forward leg extends back and the extended leg comes forward).
- The idea is to progress this exercise so that it is done quickly.
- Continue this footwork pattern for the desired amount of reps or time.
- Pay close attention to the video link to observe the dynamics of this movement.
-
TRAINERS: If you notice: excessive motion at the lumbar segments, a
rounding forward of the shoulders, or external rotation at the hip joint
… these are indications of tightness and weakness. Regress the exercise
until the weaknesses are addressed.
|
| 
|
|
|
CRUNCH - SUPINE JACKKNIFE
|
| Reps : | 10-20 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | ALT C | Duration : | |
|
|
Preparation : - Position client supine as pictured with arms over head in neutral spine.
| Movement : - Perform a crunch with hip flexion reaching toward the toes (as shown).
- Timing and co-ordination are essential to stay balanced and controlled during this exercise.
- TRAINERS: If any low back pain occurs, modify exercise with shorter lever arms and legs.
|
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1 LEG SQUAT ONTO BENCH
|
| Reps : | 10-20 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | ALT D | Duration : | |
|
|
| Preparation : In standing position extend one leg to lift slightly off floor whilst remaining standing/balancing on other leg | | Movement : Lower
hips back towards bench whilst keeping arms at shoulder height and
maintaing good posture. If possible touch bum onto bench and push
through heel to return to standing position |
| 
|
|
|
|
|
|
|
Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a
particular purpose, or otherwise) or other guaranty is made as to the accuracy
or completeness of any of the information or content contained in any of the
pages in this web site or otherwise provided by personal training on the net.
No responsibility is accepted and all responsibility is hereby disclaimed for
any loss or damage suffered as a result of the use or misuse of any information
or content or any reliance thereon. It is the responsibility of all users of
this website to satisfy themselves as to the medical and physical condition of
themselves and their clients in determining whether or not to use or adapt the
information or content provided in each circumstance. Notwithstanding the
medical or physical condition of each user, no responsibility or liability is
accepted and all responsibility and liability is hereby disclaimed for any loss
or damage suffered by any person as a result of the use or misuse of any of the
information or content in this website, and any and all liability for
incidental and consequential damages is hereby expressly excluded.
|
| © Copyright
2011
All rights reserved | |
| | More |
| | | | | |
| | | | | | | Home Travel Bodyweight Workout 7 | |
|
|
|
|
Enjoy as a circuit. Try to keep moving!
|
Warm Up
|
|
Cardio
|
Summary Of Program
|
| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| Alternate back lunge | Exercise | 2-5 | 10-30 | | 101 | 70% | Circuit |
| Push-Up Series with Staggered Arms | Exercise | 2-5 | 10-30 | | 101 | 70% | Circuit |
| Abdominal - Heel Draw-In (Progression 2 - alt leg) | Exercise | 2-5 | 10-30 | | 101 | 70% | Circuit |
| Lunge - Multiplanar | Exercise | 2-5 | 10-30 | | 101 | 70% | Circuit |
| Tricep Dip - Bench | Exercise | 2-5 | 10-30 | | 101 | 70% | Circuit |
| Sit-Up with Twist to Raised Knee | Exercise | 2-5 | 10-30 | | 101 | 70% | Circuit |
| Bridge on Floor (Progression 1 - 1 Leg) | Exercise | 2-5 | 10-30 | | 101 | 70% | Circuit |
|
Cool Down
|
|
Walk & Stretch
|
|
ALTERNATE BACK LUNGE
|
| Reps : | 10-30 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
|
|
|
PUSH-UP SERIES WITH STAGGERED ARMS
|
| Reps : | 10-30 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system.
- Ensure that the individual is proficient at a stationary push-up before prescribing this exercise.
| Movement : - Begin in a push-up position.
- Stagger the arms (as shown).
- Perform a push-up, then switch to opposite angle staggered arms.
- Alternate for desired repetitions.
-
- Ensure the body line is tall.
-
TRAINERS: Ensure the body line stays tall. If you notice restriction in
the scapula and hips, or if your client complains of pain, avoid this
progressed version.
|
| 
|
|
|
ABDOMINAL - HEEL DRAW-IN (PROGRESSION 2 - ALT LEG)
|
| Reps : | 10-30 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Lie down on the ground with ‘neutral’ spine angles, head and arms resting on the ground.
- Bend both knees to approximately 90° and keep the feet flat on the ground.
- Activate the core with a proper drawing-in and pelvic floor contraction.
-
If you are using a blood pressure cuff, place it in the small of the
back, get the client in ‘neutral’ spine position and inflate to 40 mmHg.
| Movement : - Instruct the client to raise one heel off the ground about 4 centimeters (1 inch).
- Without changing the spine angles, extend elevated leg away from the body but maintain heel height off the ground.
-
SLOWLY extend only as far as you can maintain ‘neutral’ spine position
or if the needle of the blood pressure cuff moves 5 mmHg either way (if
BP cuff is being used).
- SLOWLY bring heel back towards you and maintain height of heel off the ground.
|
| 
|
|
|
LUNGE - MULTIPLANAR
|
| Reps : | 10-30 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Stand in proper alignment with hands on hips and feet straight ahead.
| Movement : - Draw your belly button inward toward your spine.
-
While maintaining total body alignment, step forward in the sagittal
plane descending slowly by bending at the hips, knees and ankles.
- Use your hip and thigh muscles to push yourself up and back to the start position.
-
Follow the same instructions for a lunge in the frontal plane and
transverse plane flowing from one to the other for desired number of
repetitions as shown.
- Repeat directions on opposite leg.
|
|
|
|
|
TRICEP DIP - BENCH
|
| Reps : | 10-30 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Keep glutes as close to the bench as possible.
- Feet together and knees slightly bent.
- Hands close to the sides of the body, arms straight and shoulder blades retracted.
| Movement : -
Bending the arms, slowly lower the body down until the shoulders are
just above elbow height, inhaling while doing this. Straighten the arms
returning the body to the starting position, exhaling during this phase.
- Maintain good form.
- Keep reps at a controlled speed.
- Only lower the body to where you feel comfortable.
|
|
|
|
|
SIT-UP WITH TWIST TO RAISED KNEE
|
| Reps : | 10-30 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Ensure the individual is very proficient at a Sit Up before prescribing this exercise.
| Movement : - Lie supine on the ground.
- Hold the feet off the ground (as shown).
- With the hands as shown, roll the thoracic spine off the ground up to a sit up, then into a shoulder twist (as shown).
- Reverse the actions and slowly lower.
- Pay close attention to the video to observe the relative timing of this exercise
- TRAINERS: Watch for a forward head carriage, anterior
collapsing of the shoulders and holding of the breath. These are
indications that the exercise is too difficult and should be regressed.
|
| 
|
|
|
BRIDGE ON FLOOR (PROGRESSION 1 - 1 LEG)
|
| Reps : | 10-30 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Begin by lying flat on floor in supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides.
- Activate core by drawing navel towards the spine and squeezing the glutes.
| Movement : - With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders.
- Hold and slowly return back to floor, touching floor momentarily then repeat.
-
If your client feels their hamstring cramping, check their pelvis for
correct alignment. Pelvis should be neutral - asis and psis should be
even or horizontal. If there is a misalignment correct it. If you aren’t
sure then gently stretch the quads and try the exercise again.
| Progression Considerations : - Starting in normal position, upon activating the core lift one leg off the floor.
- With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders.
- Hold and slowly return back to floor, touching floor momentarily then repeat.
-
When exercise is completed, slowly lower the elevated leg to the floor,
making certain that the client doesn’t allow their core to shut down
until contact with the floor has been made.
- Repeat with other leg elevated.
|
|
|
|
|
|
|
|
|
Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a
particular purpose, or otherwise) or other guaranty is made as to the accuracy
or completeness of any of the information or content contained in any of the
pages in this web site or otherwise provided by personal training on the net.
No responsibility is accepted and all responsibility is hereby disclaimed for
any loss or damage suffered as a result of the use or misuse of any information
or content or any reliance thereon. It is the responsibility of all users of
this website to satisfy themselves as to the medical and physical condition of
themselves and their clients in determining whether or not to use or adapt the
information or content provided in each circumstance. Notwithstanding the
medical or physical condition of each user, no responsibility or liability is
accepted and all responsibility and liability is hereby disclaimed for any loss
or damage suffered by any person as a result of the use or misuse of any of the
information or content in this website, and any and all liability for
incidental and consequential damages is hereby expressly excluded.
|
| © Copyright
2011
All rights reserved | |
| | More |
| | | | | |
| | | | | | | Home Travel Bodyweight Workout 8 | |
|
|
|
|
No Introduction has been specified
|
Warm Up
|
|
Summary Of Program
|
| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| Reverse Walking Lunge | Exercise | 2-5 | 10-30 | | 101 | 70% | ALT A |
| Spiderman Pushup | Exercise | 2-5 | 10-30 | | 101 | 70% | ALT A |
| Toe Touch Twist Crunch | Exercise | 2-5 | 10-30 | | 101 | 70% | ALT B |
| Squat Touchdown - 1 Leg | Exercise | 2-5 | 10-30 | | 101 | 70% | ALT B |
| Superman (from toes/hands) | Exercise | 2-5 | 10-30 | | 101 | 70% | ALT C |
| Negative Crunches | Exercise | 2-5 | 10-30 | | 101 | 70% | ALT C |
| Standing Lunge | Exercise | 2-5 | 10-30 | | 101 | 70% | ALT D |
|
Cool Down
|
|
|
REVERSE WALKING LUNGE
|
| Reps : | 10-30 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | ALT A | Duration : | |
|
|
| Preparation : same as forward walking lunge but in reverse and harder to balance | | Movement : |
| 
|
|
|
SPIDERMAN PUSHUP
|
| Reps : | 10-30 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | ALT A | Duration : | |
|
|
|
|
|
TOE TOUCH TWIST CRUNCH
|
| Reps : | 10-30 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | ALT B | Duration : | |
|
|
|
|
|
SQUAT TOUCHDOWN - 1 LEG
|
| Reps : | 10-30 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | ALT B | Duration : | |
|
|
Preparation : - Begin balanced on one leg (opposite leg remains parallel to stance leg) while positioning entire body in optimal posture.
| Movement : - Draw your belly button inward toward your spine.
- Controllably, squat down bending the ankle, knee, and hip whilereaching toward, OR, touching your toe with the opposite hand.
- While maintaining drawn-in maneuver, activate glutes & return to starting position.
|
|
|
|
|
SUPERMAN (FROM TOES/HANDS)
|
| Reps : | 10-30 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | ALT C | Duration : | |
|
|
| Preparation : If possible start in push up position. If too hard perform like photo (from knees) | | Movement : Raise opposite leg and arm to hip/shoulder height |
|
|
|
|
NEGATIVE CRUNCHES
|
| Reps : | 10-30 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | ALT C | Duration : | |
|
|
| Preparation : Start at the top of a crunch | | Movement : Emphasize the eccentric contraction for 3 - 5 seconds |
|
|
|
|
STANDING LUNGE
|
| Reps : | 10-30 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | ALT D | Duration : | |
|
|
|
|
|
|
|
|
|
Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a
particular purpose, or otherwise) or other guaranty is made as to the accuracy
or completeness of any of the information or content contained in any of the
pages in this web site or otherwise provided by personal training on the net.
No responsibility is accepted and all responsibility is hereby disclaimed for
any loss or damage suffered as a result of the use or misuse of any information
or content or any reliance thereon. It is the responsibility of all users of
this website to satisfy themselves as to the medical and physical condition of
themselves and their clients in determining whether or not to use or adapt the
information or content provided in each circumstance. Notwithstanding the
medical or physical condition of each user, no responsibility or liability is
accepted and all responsibility and liability is hereby disclaimed for any loss
or damage suffered by any person as a result of the use or misuse of any of the
information or content in this website, and any and all liability for
incidental and consequential damages is hereby expressly excluded.
|
| © Copyright
2011
All rights reserved | |
| | More |
| | | | | |
| | | | | | | Home Travel Bodyweight Workout 9 | |
|
|
|
|
No Introduction has been specified
|
Warm Up
|
|
Summary Of Program
|
| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| Bench Jumps | Exercise | 2-5 | 10-30 | | 101 | 80% | Circuit |
| Push-Up - Scorpion | Exercise | 2-5 | 10-30 | | 101 | 80% | Circuit |
| Fetal Flip Sit-Up | Exercise | 2-5 | 10-30 | | 101 | 80% | Circuit |
| 1 Leg Squat Onto Bench | Exercise | 2-5 | 10-30 | | 101 | 80% | Circuit |
| Side Crawls | Exercise | 2-5 | 10-30 | | 101 | 80% | Circuit |
| Crunch - Leg Lifts | Exercise | 2-5 | 10-30 | | 101 | 80% | Circuit |
| Burpee | Exercise | 2-5 | 10-30 | | 101 | 80% | Circuit |
| Side Iso-Abs w/ Frontal Plane Movement | Exercise | 2-5 | 10-30 | | 101 | 80% | Circuit |
| Ice Skaters | Exercise | 2-5 | 10-30 | | 101 | 80% | Circuit |
|
Cool Down
|
|
|
BENCH JUMPS
|
| Reps : | 10-30 | Sets : | 2-5 | Intensity : | 80% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
| Preparation : Standing in Squat position close to a flat bench | | Movement : 1.
Perform an explosive squat jump onto the bench landing in a squat
postion and then stand up straight. 2. Step down to minimise impact |
| 
|
|
|
PUSH-UP - SCORPION
|
| Reps : | 10-30 | Sets : | 2-5 | Intensity : | 80% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system.
- Client should maintain a lengthened position (from head to toe) throughout this exercise.
| Movement : - This exercise combines a floor push-up with a scorpion active mobility movement.
- Start prone on the ground with the hands slightly wider that the shoulders.
- Perform a complete push-up (for description see ‘push-up’ in Exercise Library).
-
Once you return to the ‘up’ position, perform a scorpion movement by
bringing the right heel towards the left shoulder (for description of
‘scorpion’ movement – see active stretch section of Exercise Library).
- Perform right heel scorpions for desired repetitions, then left heel scorpions.
- TRAINERS: Ensure that there is no excessive arching in the lumbar spine … especially during scorpion movements.
|
| 
|
|
|
FETAL FLIP SIT-UP
|
| Reps : | 10-30 | Sets : | 2-5 | Intensity : | 80% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex
- Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
| Movement : - This movement involves multi-directional movements of the Lumbo-Pelvic-Hip complex when lying on the ground
- Start in a prone lying position, arms overhead and legs extended (as shown)
- Perform a superman movement (for description, see ‘superman’s’
in the exercise library) and without using your arms, roll to one side
(keeping your arms and legs off the ground)
- As you become supine (your arms and legs should still be off the ground), perform a crunch as shown in the video
- Lower without letting your arm and legs touch the floor
- Keep rolling in the same direction (and obviously alternating between superman and sit-up) for the desired number of reps
- Switch direction of roll and perform exercises back to starting position
- TRAINERS: if client experiences low back pain at ANY point in the exercise, stop immediately
|
| 
 |
|
|
1 LEG SQUAT ONTO BENCH
|
| Reps : | 10-30 | Sets : | 2-5 | Intensity : | 80% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
| Preparation : In standing position extend one leg to lift slightly off floor whilst remaining standing/balancing on other leg | | Movement : Lower
hips back towards bench whilst keeping arms at shoulder height and
maintaing good posture. If possible touch bum onto bench and push
through heel to return to standing position |
|
|
|
|
SIDE CRAWLS
|
| Reps : | 10-30 | Sets : | 2-5 | Intensity : | 80% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Initiate a thorough dynamic warm up prior to starting this exercise; this engages the nervous system.
- Allow the body to rhythmically flow throughout this movement.
| Movement : - Begin in a prone position with the arms straight under the shoulders.
- Keep the chin tucked.
- Taking small steps to start, walk the arms and legs to the side (as shown).
- Pay close attention to the video to observe the relative timing of this movement.
- It is imperative that the hips rotate back and forth during
this exercise (it is recommended that the hips do not rotate more that
10 degrees however).
- TRAINERS: If you notice weakness in the arms, hiking of the
hips and/or a head carriage that is forward, it indicates that the
exercise is too difficult and must be regressed.
|
| 
|
|
|
CRUNCH - LEG LIFTS
|
| Reps : | 10-30 | Sets : | 2-5 | Intensity : | 80% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Ensure the individual is proficient at a crunch before prescribing this exercise.
| Movement : - Lie supine on the ground.
- he hands should be to the side of the body with the shoulders on the ground.
- With the upper body still, lift both legs at the hips off the ground as shown (ensure to keep the legs straight).
- Pay close attention to the video to observe the relative timing of this dynamic movement pattern.
-
TRAINERS: Watch for a forward head carriage, anterior collapsing of the
shoulders and holding of the breath. These are indications that the
exercise is too difficult and should be regressed.
|
| 
|
|
|
BURPEE
|
| Reps : | 10-30 | Sets : | 2-5 | Intensity : | 80% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Adjust the columns to the bottom and attach the cables to the rings in the middle of the vest on either side.
| Movement : - Wearing a vest attachment, jump down to your hands and feet and then jump back up to a standing position.
|
| 
 |
|
|
SIDE ISO-ABS W/ FRONTAL PLANE MOVEMENT
|
| Reps : | 10-30 | Sets : | 2-5 | Intensity : | 80% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Maintain good posture throughout the exercise with shoulder blades
retracted and depressed, good stability through the abdominal complex
and neutral spine angles.
- Initiate a thorough dynamic warm up prior to starting this exercise. This engages the nervous system.
| Movement : - This movement involves a side iso abs position with hip movement in the frontal plane.
- Perform a side iso abs hold.
- Looking straight ahead, move the hip complex up and down in the frontal plane (as shown).
- Ensure not to overly side flex the spine (a movement of 10-20cm or 6-8 inches is recommended).
- Repeat for desired number of reps.
- TRAINERS: Ensure the body line is straight, the visual gaze is
straight ahead and that there is movement at the Lumbo Pelvic Hip
complex as well as the shoulder complex.
|
|
|
|
|
ICE SKATERS
|
| Reps : | 10-30 | Sets : | 2-5 | Intensity : | 80% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system.
| Movement : - Begin in runner’s stance, knees and elbows bent.
- The beginner version of this exercises is done moving side to side.
- Perform a lateral hop, accelerating through the outside leg and keep the body in good alignment.
- Land on a flat foot (the heel and toes at the same time) and decelerate through knee and hip flexion.
- Jump back to starting position with same technique.
- Make sure to control hips in a frontal plane and keep your centre of gravity inside the planted leg.
- Progression: frontal and transverse ice skater.
|
|
|
|
|
|
|
|
|
Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a
particular purpose, or otherwise) or other guaranty is made as to the accuracy
or completeness of any of the information or content contained in any of the
pages in this web site or otherwise provided by personal training on the net.
No responsibility is accepted and all responsibility is hereby disclaimed for
any loss or damage suffered as a result of the use or misuse of any information
or content or any reliance thereon. It is the responsibility of all users of
this website to satisfy themselves as to the medical and physical condition of
themselves and their clients in determining whether or not to use or adapt the
information or content provided in each circumstance. Notwithstanding the
medical or physical condition of each user, no responsibility or liability is
accepted and all responsibility and liability is hereby disclaimed for any loss
or damage suffered by any person as a result of the use or misuse of any of the
information or content in this website, and any and all liability for
incidental and consequential damages is hereby expressly excluded.
|
| © Copyright
2011
All rights reserved | |
| | More |
| | | | | |
| | | | | | | Home Travel Bodyweight Workout 10 |
|
|
|
|
Stop reading. Start working out!
|
Warm Up
|
|
Please do
|
Summary Of Program
|
| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| Lunge Jumps | Exercise | 2-5 | 20-40 | | 101 | 70% | Circuit |
| In and Out Clap Push-Up | Exercise | 2-5 | 20-40 | | 101 | 70% | Circuit |
| Negative Crunches | Exercise | 2-5 | 20-40 | | 101 | 70% | Circuit |
| Squat Jump | Exercise | 2-5 | 20-40 | | 101 | 70% | Circuit |
| Push-Up (Progression 2 – with Rotation) | Exercise | 2-5 | 20-40 | | 101 | 70% | Circuit |
| Side Iso-Abs w/ Frontal Plane Movement | Exercise | 2-5 | 20-40 | | 101 | 70% | Circuit |
| Burpee | Exercise | 2-5 | 20-40 | | 101 | 70% | Circuit |
| Bridge on Floor (Progression 1 - 1 Leg) | Exercise | 2-5 | 20-40 | | 101 | 70% | Circuit |
| Iso abs - prone up/down movement (Progression 1 - toes) | Exercise | 2-5 | 20-40 | | 101 | 70% | Circuit |
|
Cool Down
|
|
Enjoy
|
|
LUNGE JUMPS
|
| Reps : | 20-40 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Take a slightly staggered stance.
- Raise medicine ball chest height and hold extended away from body.
- Maintain neutral spine.
| Movement : - Jump straight up as high as can be controlled, and land in the deepest lunge as can be controlled with optimal posture.
- Maintain isometric hold with medicine ball throughout lunge jumps.
- Repeat as quickly as can be controlled for desired repetitions.
|
| 
|
|
|
IN AND OUT CLAP PUSH-UP
|
| Reps : | 20-40 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Start in a plank position with hands slightly wider than shoulder width and spine angles ‘neutral’.
- Activate core with a drawing-in and pelvic floor contraction.
| Movement : - Perform a powerful push-up with enough force to bring the hands off the ground while still maintaining body alignment.
- Clap your hands and land hands back to original position and perform a push-up.
- Explode through the concentric phase and repeat in a plyometric manner for desired number of repetitions.
|
| 
 |
|
|
NEGATIVE CRUNCHES
|
| Reps : | 20-40 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
| Preparation : Start at the top of a crunch | | Movement : Emphasize the eccentric contraction for 3 - 5 seconds |
|
|
|
|
SQUAT JUMP
|
| Reps : | 20-40 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
| Movement : - This movement involves a jump in place.
- Start with your hands by your shoulders.
- Squat down to approximately 90 degrees.
- Initiate movement with an explosive vertical jump, and at the same time explosively push your arms overhead.
- Land onto toes and then heals.
|
|
|
|
|
PUSH-UP (PROGRESSION 2 – WITH ROTATION)
|
| Reps : | 20-40 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : -
In a prone position, place hands at a width that will allow the
forearms to be perpendicular to the floor when the elbows are flexed at
90°.
- Come into plank position with elbows extended, make sure the entire body is in a neutral position.
| Movement : - Flexing at elbows, lower the body, maintaining neutral spine.
- Push back to starting position without postural compensation.
|
| 
|
|
|
SIDE ISO-ABS W/ FRONTAL PLANE MOVEMENT
|
| Reps : | 20-40 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Maintain good posture throughout the exercise with shoulder blades
retracted and depressed, good stability through the abdominal complex
and neutral spine angles.
- Initiate a thorough dynamic warm up prior to starting this exercise. This engages the nervous system.
| Movement : - This movement involves a side iso abs position with hip movement in the frontal plane.
- Perform a side iso abs hold.
- Looking straight ahead, move the hip complex up and down in the frontal plane (as shown).
- Ensure not to overly side flex the spine (a movement of 10-20cm or 6-8 inches is recommended).
- Repeat for desired number of reps.
- TRAINERS: Ensure the body line is straight, the visual gaze is
straight ahead and that there is movement at the Lumbo Pelvic Hip
complex as well as the shoulder complex.
|
|
|
|
|
BURPEE
|
| Reps : | 20-40 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Adjust the columns to the bottom and attach the cables to the rings in the middle of the vest on either side.
| Movement : - Wearing a vest attachment, jump down to your hands and feet and then jump back up to a standing position.
|
|
|
|
|
BRIDGE ON FLOOR (PROGRESSION 1 - 1 LEG)
|
| Reps : | 20-40 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Begin by lying flat on floor in supine position with knees bent, feet flat, toes pointing straight ahead and arms by sides.
- Activate core by drawing navel towards the spine and squeezing the glutes.
| Movement : - With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders.
- Hold and slowly return back to floor, touching floor momentarily then repeat.
-
If your client feels their hamstring cramping, check their pelvis for
correct alignment. Pelvis should be neutral - asis and psis should be
even or horizontal. If there is a misalignment correct it. If you aren’t
sure then gently stretch the quads and try the exercise again.
| Progression Considerations : - Starting in normal position, upon activating the core lift one leg off the floor.
- With core activated and glutes squeezed, lift hips off ground to form a straight line between knees and shoulders.
- Hold and slowly return back to floor, touching floor momentarily then repeat.
-
When exercise is completed, slowly lower the elevated leg to the floor,
making certain that the client doesn’t allow their core to shut down
until contact with the floor has been made.
- Repeat with other leg elevated.
|
|
|
|
|
ISO ABS - PRONE UP/DOWN MOVEMENT (PROGRESSION 1 - TOES)
|
| Reps : | 20-40 | Sets : | 2-5 | Intensity : | 70% | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : -
Maintain good posture throughout the exercise with shoulder blades
retracted and depressed, good stability through the abdominal complex,
and neutral spine angles.
- Activate the core with a good drawing in and pelvic floor contraction.
| Movement : -
Start in a plank position, with forearms and knees on the ground, core
is activated, glutes are squeezed and shoulder blades are retracted and
depressed.
- Place one hand on the ground under the chest, and
simultaneously push that arm straight as you place the other hand on the
ground under the chest and push it straight.
- Return to the starting position by bending elbows and placing a forearm down to the ground, followed by the other.
- Ensure that the hips stay level throughout the movement.
|
| 
|
|
|
|
|
|
|
Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a
particular purpose, or otherwise) or other guaranty is made as to the accuracy
or completeness of any of the information or content contained in any of the
pages in this web site or otherwise provided by personal training on the net.
No responsibility is accepted and all responsibility is hereby disclaimed for
any loss or damage suffered as a result of the use or misuse of any information
or content or any reliance thereon. It is the responsibility of all users of
this website to satisfy themselves as to the medical and physical condition of
themselves and their clients in determining whether or not to use or adapt the
information or content provided in each circumstance. Notwithstanding the
medical or physical condition of each user, no responsibility or liability is
accepted and all responsibility and liability is hereby disclaimed for any loss
or damage suffered by any person as a result of the use or misuse of any of the
information or content in this website, and any and all liability for
incidental and consequential damages is hereby expressly excluded.
|
| © Copyright
2011
All rights reserved | |
| | More |
| | | | | |
| | | | | | | Home Travel Bodyweight Workout 11 | |
|
|
|
|
This
one is a circuit. Try to complete 50 reps before moving on to next
exercise (on single side exercises do all 50 on side before doing the
other side). Do the lot in minimum time but do proper reps.
|
Warm Up
|
|
light stuff & stretch
|
Summary Of Program
|
| Activity | Type | Sets | Reps | Duration | Tempo | Intensity | Rest |
| Push-Up | Exercise | 1 | 30-50 | | 101 | | Circuit |
| Twist twist crunch | Exercise | 1 | 30-50 | | 101 | | Circuit |
| Walking Lunge | Exercise | 1 | 30-50 | | 101 | | Circuit |
| Iso abs - prone up/down movement (Progression 1 - toes) | Exercise | 1 | 30-50 | | 101 | | Circuit |
| Squat Jump | Exercise | 1 | 30-50 | | 101 | | Circuit |
| Spider Crawl | Exercise | 1 | 30-50 | | 101 | | Circuit |
| Ice Skaters | Exercise | 1 | 30-50 | | 101 | | Circuit |
| Standing Lunge | Exercise | 1 | 30-50 | | 101 | | Circuit |
| Sit up | Exercise | 1 | 30-50 | | 101 | | Circuit |
| Side Iso-Abs w/ Frontal Plane Movement | Exercise | 1 | 30-50 | | 101 | | Circuit |
| Skipping | Exercise | 1 | 3-500 | | 101 | | Circuit |
|
Cool Down
|
|
walk & stretch
|
|
PUSH-UP
|
| Reps : | 30-50 | Sets : | 1 | Intensity : | | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : -
In a prone position, place hands at a width that will allow the
forearms to be perpendicular to the floor when the elbows are flexed at
90°.
- Come into plank position with elbows extended, make sure the entire body is in a neutral position.
| Movement : - Flexing at elbows, lower the body, maintaining neutral spine.
- Push back to starting position without postural compensation.
|
|
|
|
|
TWIST TWIST CRUNCH
|
| Reps : | 30-50 | Sets : | 1 | Intensity : | | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
|
|
|
WALKING LUNGE
|
| Reps : | 30-50 | Sets : | 1 | Intensity : | | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
| Preparation : 1. Like forward lunge but keep travelling forward. | | Movement : 2.
Step forward and drop hips into split squat position 3. Step forward to
retun to standing position 4. Step forward onto alternate legs |
|
|
|
|
ISO ABS - PRONE UP/DOWN MOVEMENT (PROGRESSION 1 - TOES)
|
| Reps : | 30-50 | Sets : | 1 | Intensity : | | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : -
Maintain good posture throughout the exercise with shoulder blades
retracted and depressed, good stability through the abdominal complex,
and neutral spine angles.
- Activate the core with a good drawing in and pelvic floor contraction.
| Movement : -
Start in a plank position, with forearms and knees on the ground, core
is activated, glutes are squeezed and shoulder blades are retracted and
depressed.
- Place one hand on the ground under the chest, and
simultaneously push that arm straight as you place the other hand on the
ground under the chest and push it straight.
- Return to the starting position by bending elbows and placing a forearm down to the ground, followed by the other.
- Ensure that the hips stay level throughout the movement.
|
|
|
|
|
SQUAT JUMP
|
| Reps : | 30-50 | Sets : | 1 | Intensity : | | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
| Movement : - This movement involves a jump in place.
- Start with your hands by your shoulders.
- Squat down to approximately 90 degrees.
- Initiate movement with an explosive vertical jump, and at the same time explosively push your arms overhead.
- Land onto toes and then heals.
|
|
|
|
|
SPIDER CRAWL
|
| Reps : | 30-50 | Sets : | 1 | Intensity : | | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
| Preparation : From push position | | Movement : reach for opposite toe whilst maintaining good posture |
|
|
|
|
ICE SKATERS
|
| Reps : | 30-50 | Sets : | 1 | Intensity : | | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
Preparation : - Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system.
| Movement : - Begin in runner’s stance, knees and elbows bent.
- The beginner version of this exercises is done moving side to side.
- Perform a lateral hop, accelerating through the outside leg and keep the body in good alignment.
- Land on a flat foot (the heel and toes at the same time) and decelerate through knee and hip flexion.
- Jump back to starting position with same technique.
- Make sure to control hips in a frontal plane and keep your centre of gravity inside the planted leg.
- Progression: frontal and transverse ice skater.
|
|
|
|
|
STANDING LUNGE
|
| Reps : | 30-50 | Sets : | 1 | Intensity : | | | Tempo : | 101 | Rest : | Circuit | Duration : | |
|
|
|
|
|
SIT UP
|
| Reps : | 30-50 | Sets : | 1 | Intensity : | | | Tempo : | 101 | Rest : | Circuit | Duration : | |
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SIDE ISO-ABS W/ FRONTAL PLANE MOVEMENT
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| Reps : | 30-50 | Sets : | 1 | Intensity : | | | Tempo : | 101 | Rest : | Circuit | Duration : | |
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Preparation : - Maintain good posture throughout the exercise with shoulder blades
retracted and depressed, good stability through the abdominal complex
and neutral spine angles.
- Initiate a thorough dynamic warm up prior to starting this exercise. This engages the nervous system.
| Movement : - This movement involves a side iso abs position with hip movement in the frontal plane.
- Perform a side iso abs hold.
- Looking straight ahead, move the hip complex up and down in the frontal plane (as shown).
- Ensure not to overly side flex the spine (a movement of 10-20cm or 6-8 inches is recommended).
- Repeat for desired number of reps.
- TRAINERS: Ensure the body line is straight, the visual gaze is
straight ahead and that there is movement at the Lumbo Pelvic Hip
complex as well as the shoulder complex.
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SKIPPING
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| Reps : | 3-500 | Sets : | 1 | Intensity : | | | Tempo : | 101 | Rest : | Circuit | Duration : | |
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