Focus Fitness Newsletter

Maja’s Nightmare # 1 Advanced Strength + Fitness + Fat loss + Toning workout

Maja’s nightmare # 1 Advanced Fitness + Strength
Program Template
Trainer : Maja Madsen

Introduction

A tough circuit for fitness, strength, toning, fat loss and suffering! Maja is MEAN so expect this to be hard to get through. Do 1 set of 30 of everything and try to get through 2 circuits in the minimum time.

Warm Up

5mins light aerobics and stretches

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Push Up - Feet on SB	Exercise	2	30	N/A			Circuit
Double Arm Swing	Exercise	2	30	N/A			Circuit
Lat Pull Down	Exercise	2	30	N/A			Circuit
Squat Jump	Exercise	2	30	N/A			Circuit
Push Up	Exercise	2	30	N/A			Circuit
Jump Lunge	Exercise	2	30	N/A			Circuit
DB Bent over row	Exercise	2	30	N/A			Circuit
Shoulder Press - Standing With DB	Exercise	2	30	N/A			Circuit
Squat - Split	Exercise	2	30	N/A			Circuit
Russian Twist	Exercise	2	30	N/A			Circuit

Cool Down

PUSH UP - FEET ON SB

Reps :	30	Sets :	2	Intensity :
Tempo :		Rest :	Circuit

Preparation :

Place body in push up position on the floor, activate core by pulling navel to spine and squeeze glutes.
Place both feet on Swiss ball.

Movement :

Starting with your body in the plank position, lower the chest towards the floor.
Upon reaching the floor press your body back up to the starting position.
Be aware not to let the core release as this will cause hyperextension of the lumbo-pelvic-hip complex.
Cease performing the exercise as soon as any compensation is noticed.

DOUBLE ARM SWING

Reps :	30	Sets :	2	Intensity :
Tempo :		Rest :	Circuit

Preparation :

Begin from a lowered squat position with both hands on the KB in between the legs.
Pull the KB back toward the thighs by rocking the bodyweight into the heels and brace wrists against inner thighs.

Movement :

Powerfully extend lower body to accelerate the bottom of the KB up and away.
As it ascends, counterbalance the foward pull of the KB by shifting the bodyweight back.
As it descends along the same pathway, absorb the KB with the entire body.

Exercise provided by www.kettlebellconcepts.com

Notes :

use a dumbbell if kettlebell unavailable

LAT PULL DOWN

Reps :	30	Sets :	2	Intensity :
Tempo :		Rest :	Circuit

Preparation :

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

Movement :

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

SQUAT JUMP

Reps :	30	Sets :	2	Intensity :
Tempo :		Rest :	Circuit

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.

Notes :

hold dumbbells by your side

PUSH UP

Reps :	30	Sets :	2	Intensity :
Tempo :		Rest :	Circuit

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 degrees.
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.
Use desired REP TEMPO.

Notes :

put feet on a flat bench to make it a decline push-up

JUMP LUNGE

Reps :	30	Sets :	2	Intensity :
Tempo :		Rest :	Circuit

Preparation :

Movement :

DB BENT OVER ROW

Reps :	30	Sets :	2	Intensity :
Tempo :		Rest :	Circuit

Preparation :

Movement :

SHOULDER PRESS - STANDING WITH DB

Reps :	30	Sets :	2	Intensity :
Tempo :		Rest :	Circuit

Preparation :

Begin with good posture, shoulder blades retracted and depressed.
Maintain good posture throughout movement, with stability through the abdominal complex and neutral spine angles.

Movement :

Position feet shoulder width apart, pointing straight ahead.
Start with the dumbbells at shoulder height, palms facing forward.
While maintaining total body alignment, push the dumbbells into full extension overhead.
AVOID letting your back arch at ANYTIME (this may indicate tightness in the lats and a stretching program should precede loading of this exercise).
TRAINERS: watch the hips (to ensure frontal plane stability) and also watch the scapulae (shoulder blades) to see if there is excessive protraction. (‘winging’) – this may indicate a destabilized gleno-humeral (shoulder) joint
Other progressions: Inertia progression – dumbbell, to cables, to tubing.
Stable to Unstable surfaces - airex pad, ½ foam roller.

SQUAT - SPLIT

Reps :	30	Sets :	2	Intensity :
Tempo :		Rest :	Circuit

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 :

Take a smaller than walking length step (as shown).
With 90 percent of the weight on the forward leg, keep the chest height and perform a squat by bending the hind leg towards the ground.
Pay close attention to the video to observe the relative timing of this movement pattern.
TRAINERS: Watch and correct excessive flexion at the trunk, head forward head carriage and anterior migration of the shoulders.

RUSSIAN TWIST

Reps :	30	Sets :	2	Intensity :
Tempo :		Rest :	Circuit

Preparation :

Hold KB handle in a seated, reclining position with feet up or down.

Movement :

Counter-rotate the lower and upper body while flipping the bell side to side.

Exercise provided by www.kettlebellconcepts.com

Notes :

use a dumbell or medicine ball if no kettlebell

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