Focus Fitness Newsletter

Focus Fifty #2 Whole Body Strength + Fitness
Program Template
Trainer : Ryan Fraser

Introduction

The second in this tough circuit format for advanced fitness + strength. You may want to try this with just 20 or 30 reps the first time you try it. After a light warm up start with the 50 calorie row. Perform one set of 50 of everything and try to keep moving through the circuit in the minimum time.

Warm Up

Light stuff and stretch

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Rower	Exercise	1	50	Calories	101		Min
High Knee raise to elbows	Exercise	1	50	Mininmal	101		Min
Push up Curl and Press	Exercise	1	50	Mininmal	101		Min
1 DB overhead Walking Lunge	Exercise	1	50	Mininmal	101		Min
DB Prone Row	Exercise	1	50	Mininmal	101		Min
Lunge plus Shoulder Press (1 or 2 DB)	Exercise	1	50	Mininmal	101		Min
Floor Wipers	Exercise	1	50	Mininmal	101		Min
Push up plus tuck	Exercise	1	50	Mininmal	101		Min
Romanian Deadlift - 2 Leg	Exercise	1	50	Mininmal	101		Min
DB Tricep Extension	Exercise	1	50	Mininmal	101		Min
Bicep Curl - Standing	Exercise	1	50	Mininmal	101		Min

Cool Down

walk

ROWER

Reps :	50	Sets :	1	Intensity :
Tempo :	101	Rest :	Min	Duration :	Calories

Preparation :

Movement :

Notes :

50 calorie row

HIGH KNEE RAISE TO ELBOWS

Reps :	50	Sets :	1	Intensity :
Tempo :	101	Rest :	Min	Duration :	Mininmal

Preparation : Holding Narrow Chin position with shoulder and elbow at 90 degrees.

Movement : Keeping control through the whole movement lift the knees up to touch the elbows then lower the legs down to a vertical position. Avoid swinging through the trunk

PUSH UP CURL AND PRESS

Reps :	50	Sets :	1	Intensity :
Tempo :	101	Rest :	Min	Duration :	Mininmal

Preparation : Combining two exercises together go from a push up with hands on dumbbells into a dumbbell curl and press

Movement : Keeping good posture perform push up with hands on dumbbells then draw legs underneath body to get into deadlift position to come into standing position. From Standing position perform curl and press and then return to push up position. Be sure to keep good posture in all movements!

1 DB OVERHEAD WALKING LUNGE

Reps :	50	Sets :	1	Intensity :
Tempo :	101	Rest :	Min	Duration :	Mininmal

Preparation : Take one dumbbell overhead so that arm is fully extended with good posture

Movement : Maintain dumbbell overhead and step into walking lunge by stepping forward and lowering hips so that back knee almost touches the floor (depending on your flexibility). Step forward out of lunge and straight into lunge on alternate leg

DB PRONE ROW

Reps :	50	Sets :	1	Intensity :
Tempo :	101	Rest :	Min	Duration :	Mininmal

Preparation : Holding two DB in push-up position

Movement : Bracing your body to keep your hips and shoulders square to floor. Alternately Pull 1 Dumbell to sqeeze shoulder blades.

LUNGE PLUS SHOULDER PRESS (1 OR 2 DB)

Reps :	50	Sets :	1	Intensity :
Tempo :	101	Rest :	Min	Duration :	Mininmal

Preparation : In Split-squat position (one leg in front of hips and one leg behind hips) Raise dumbbell/s to ear height (if doing one dumbbell if left leg is forward hold DB in right hand).

Movement : Lower hips towards floor keeping db near shoulder/ear. Then push through front heel to return to standing position and use this momentum to perform dumbbell shoulder press.

FLOOR WIPERS

Reps :	50	Sets :	1	Intensity :
Tempo :	101	Rest :	Min	Duration :	Mininmal

Preparation : Lay on floor holding barbell in extended bench press position . Brace abdominals with legs out straight

Movement : Holding bar still - evenly pull and twist legs towards weights plates on one side of bar. Touch feet to plate and lower legs back to floor with good control. Then lift towards plates on other side

PUSH UP PLUS TUCK

Reps :	50	Sets :	1	Intensity :
Tempo :	101	Rest :	Min	Duration :	Mininmal

Preparation : Start in push up position with arms extended and good posture.

Movement : Lower into push up and and as you push up add a tuck by jumping feet under the the hips but keeping the nads on the ground. Then jump back into push up postion and lower straight into next push up.

ROMANIAN DEADLIFT - 2 LEG

Reps :	50	Sets :	1	Intensity :
Tempo :	101	Rest :	Min	Duration :	Mininmal

Preparation :

Begin with feet shoulder width apart, feet pointing straight ahead and knees slightly flexed (10-15°) aligned over 2nd & 3rd toes.
Bend over at waist & grasp dumbbells on the floor with extended arms and hands slightly wider than shoulder width.

Movement :

Draw in and lift the barbell off the floor by activating glutes and bringing the upper body to an upright position. Extend the hips and retract the shoulder blades.
To lower weight, slowly bend over at the waist, maintaining 10-15° of knee flexion, keeping the arms straight and guiding the bar towards the ground. While lowering, decelerate through the glutes and maintain optimal alignment of your spine and lower extremity.

DB TRICEP EXTENSION

Reps :	50	Sets :	1	Intensity :
Tempo :	101	Rest :	Min	Duration :	Mininmal

Preparation : Lying on flat bench holding 2 dumbbells with arms straight towards ceiling

Movement : lower both dumbbells past ears towards shoulder keeping elbows tucked in and pointing towards ceiling. Touch end of dumbbell to shoulder then extend arms back to straight position

BICEP CURL - STANDING

Reps :	50	Sets :	1	Intensity :
Tempo :	101	Rest :	Min	Duration :	Mininmal

Preparation :

Stand on both legs with feet pointing straight ahead and knees slightly flexed.
Maintain a drawn in position throughout the exercise.
Hold a dumbbell in each hand with arms extended by side of body.

Movement :

Maintaining level hips and the drawn in position, perform a bicep curl by flexing the elbow.
Keep shoulder blades retracted throughout the exercise.
Slowly lower the dumbbells back to the side of the body by extending the elbow.

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.