|
|
|
| This a beginner workout for general health, fitness, toning and fat loss. |
Warm Up |
| Perform higher intensity cardio prior to weights (X-trainer/cycle/Rower) - perceived exertion rating of 7 - 8 for a total of 15 - 30 minutes between all 3. |
Cardio Program |
| Activity |
Intensity |
Duration |
Comments |
| X-trainer |
70-80% |
2 - 10 minutes |
Before weights |
| Stationary Bike |
70-80% |
5 - 10 minutes |
Before Weights |
| Rowing |
70-80% |
500 - 1000m |
try to keep even speed per 500m do before weights |
| Treadmill |
50-60% |
5 - 15 minutes |
Cool down and fat-burn after weights | |
Summary Of Program |
| Activity |
Type |
Sets |
Reps |
Duration |
Tempo |
Intensity |
Rest |
| Basic Squat |
Exercise |
2 |
10-15 |
N/A |
202 |
60-75% |
30 sec |
| Lat Pull Down |
Exercise |
2 |
10-15 |
N/A |
202 |
60-75% |
30 sec |
| Chest Press - Seated |
Exercise |
2 |
10-15 |
N/A |
202 |
60-75% |
30 sec |
| Row - Seated |
Exercise |
2 |
10-15 |
N/A |
202 |
60-75% |
30 sec |
| Abdominal Crunch - Incline On SB |
Exercise |
2 |
10-15 |
N/A |
202 |
60-75% |
30 sec |
| Lateral Raise - Standing With DB |
Exercise |
2 |
10-15 |
N/A |
202 |
60-75% |
30 sec |
| Bicep Curl - Standing |
Exercise |
2 |
10-15 |
N/A |
202 |
60-75% |
30 sec |
| Tricep Extension - Standing |
Exercise |
2 |
10-15 |
N/A |
202 |
60-75% |
30 sec |
| Lunge - Forward |
Exercise |
2 |
10-15 |
N/A |
202 |
60-75% |
30 sec | |
Cool Down |
| Perform lower intensity cardio after weights (treadmill or walk outside) - perceived exertion rating of 6 for 5 to 15 minutes |
| BASIC SQUAT |
| Reps : |
10-15 |
Sets : |
2 |
Intensity : |
60-75% |
| Tempo : |
202 |
Rest : |
30 sec | | |
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 degrees, push the hips back and keep bending the knees.
- Only descend into the squat half way as shown.
- Squat back up and repeat pattern.
| |
|
|
| Notes : |
or use leg press machine |
| LAT PULL DOWN |
| Reps : |
10-15 |
Sets : |
2 |
Intensity : |
60-75% |
| Tempo : |
202 |
Rest : |
30 sec | | |
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.
| |
| |
| CHEST PRESS - SEATED |
| Reps : |
10-15 |
Sets : |
2 |
Intensity : |
60-75% |
| Tempo : |
202 |
Rest : |
30 sec | | |
Preparation :
- Adjust the seat height so that the handles are in line with the point just below your shoulders.
- While maintaining optimum postural alignment, push the foot lever (if applicable) forward, extend your elbows and grasp the horizontal handles.
|
Movement :
- Draw your belly button inward (activating the deep abdominal stabilizing mechanism).
- Bend your elbows, bringing them out and back toward your body and keeping the wrists In line with the elbows.
- Your range of motion should be determined by your ability to maintain optimum control throughout your whole body.
- Keep your wrists in line with your elbows.
| |
| |
| ROW - SEATED |
| Reps : |
10-15 |
Sets : |
2 |
Intensity : |
60-75% |
| Tempo : |
202 |
Rest : |
30 sec | | |
Preparation :
- Seated in proper posture, adjust the seat height so that arms are approximately parallel with the floor when grasping the vertical handles.
- Adjust chest pad so that the arms can fully straighten when the handles are in the start position.
|
Movement :
- From the start position, draw your belly button inward toward your spine.
- While maintaining whole body alignment, contract the back musculature moving the shoulder blades with the arms.
- Slowly return to the start position maintaining optimal spinal alignment and tension on the target muscles.
- Avoid leaning forward (flexing the spine) or leaning backward (extending the spine).
- When the arms are besides the body, the straighter the line between the wrist and the elbow, the less the elbow flexors will work.
| |
| |
| ABDOMINAL CRUNCH - INCLINE ON SB |
| Reps : |
10-15 |
Sets : |
2 |
Intensity : |
60-75% |
| Tempo : |
202 |
Rest : |
30 sec | | |
Preparation :
- Position ball comfortably at lower back.
|
Movement :
- Pull the ribs down toward the hips.
- Stabilize the neck and pelvis - this is the most common problem and needs to be addressed initially.
- Avoid thrusting the body forward and also control your eccentric (lowering) movement.
- The ball does not move.
- The closer the buttocks are to the floor, the less load on the abs and more load on the quads for stabilization.
- The further away the seat is from the floor, the more load is placed on the abs and less on the quads for stabilization.
- You can vary the degree of incline by re-positioning the body.
| |
| |
| LATERAL RAISE - STANDING WITH DB |
| Reps : |
10-15 |
Sets : |
2 |
Intensity : |
60-75% |
| Tempo : |
202 |
Rest : |
30 sec | | |
Preparation :
- Stand "tall."
- Dumbbells at side.
|
Movement :
- Raise dumbbells laterally.
- Lower to starting position at desired REP TEMPO.
| |
| |
| BICEP CURL - STANDING |
| Reps : |
10-15 |
Sets : |
2 |
Intensity : |
60-75% |
| Tempo : |
202 |
Rest : |
30 sec | | |
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.
| |
| |
| TRICEP EXTENSION - STANDING |
| Reps : |
10-15 |
Sets : |
2 |
Intensity : |
60-75% |
| Tempo : |
202 |
Rest : |
30 sec | | |
Preparation :
- Standing in proper posture, bend slightly forward at the hip (not the spine), with feet staggered for enhanced stability.
- Hands should be shoulder-width apart. Use a neutral grip or as close to neutral as possible. Maintaining spinal stability, slightly bend the knees to establish a stable stance.
|
Movement :
- From the start position, draw your belly button inward toward your spine. While maintaining shoulder position, extend elbows (hands moving down and out to your sides) as far as you can maintain control.
- Using the triceps in a controlled manner, flex elbows (hands moving back toward shoulders) as far as can be controlled.
- Do not move the shoulders. All motion comes from elbows.
- Range of motion is determined by the ability to maintain tension on the triceps, not by how far the weight moves.
- Maintain stability and repeat.
- Optimal postural alignment must be maintained throughout the entire movement. If your goal is triceps emphasis, maintain upper arm positioning.
- Avoid the tendency to “unwind” at the end of extension (which occurs when the shoulder internally rotates as the elbow nears full extension), by maintaining body control throughout the extension phase.
- Progressions: Two extremities to one (1 arm).
| |
| |
| LUNGE - FORWARD |
| Reps : |
10-15 |
Sets : |
2 |
Intensity : |
60-75% |
| Tempo : |
202 |
Rest : |
30 sec | | |
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
| |
| | |
| |
|
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 2009 All rights reserved | | |
