Focus Fitness Newsletter

Beginner Fitness - weight loss # 3
Program Template
Trainer : Ryan Fraser

Introduction

Preferably Perform Beginner fitness # 1 and # 2 before # 3. This one is getting towards intermediate.

Warm Up

Warm-up by doing the pre-weights cardio and then 5 minutes of stretching

Cardio Program

Activity	Intensity	Duration	Comments
Elliptical	70 - 80%	10 - 20 minutes	before weights
Elliptical	70 - 80%	10 - 20 minutes

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Squat - Prisoner	Exercise	2 - 3	15 - 20		202	75%	ALT A
Walking Lunge	Exercise	2 - 3	15 - 20		202	75%	ALT A
Step Up	Exercise	2 - 3	15 - 20		202	75%	ALT A
Lat Pull Down	Exercise	2 - 3	15 - 20		202	75%	ALT B
Row - Bent Over With Barbell	Exercise	2 - 3	15 - 20		202	75%	ALT B
Push Up - Hands on SB	Exercise	2 - 3	15 - 20		202	75%	ALT B
Squat, Curl To Overhead Press	Exercise	2 - 3	15 - 20		202	75%	ALT C
Abdominal Crunch - On SB	Exercise	2 - 3	15 - 20		202	75%	ALT C

Cool Down

Post-weights cardio and 5 minutes stretches

SQUAT - PRISONER

Reps :	15 - 20	Sets :	2 - 3	Intensity :	75%
Tempo :	202	Rest :	ALT A	Duration :

Preparation :

Stand in proper alignment , at shoulder width, with hands behind the head, fingers interlocked (DO NOT PRESS INTO THE HEAD/NECK).

Movement :

Draw your belly button inward toward your spine.
Allow yourself to lower to a squat position under control without compensation.
Extend your hips, knees and ankles to a standing position.

WALKING LUNGE

Reps :	15 - 20	Sets :	2 - 3	Intensity :	75%
Tempo :	202	Rest :	ALT A	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

STEP UP

Reps :	15 - 20	Sets :	2 - 3	Intensity :	75%
Tempo :	202	Rest :	ALT A	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 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.

LAT PULL DOWN

Reps :	15 - 20	Sets :	2 - 3	Intensity :	75%
Tempo :	202	Rest :	ALT B	Duration :

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.

ROW - BENT OVER WITH BARBELL

Reps :	15 - 20	Sets :	2 - 3	Intensity :	75%
Tempo :	202	Rest :	ALT B	Duration :

Preparation :

Stand with feet shoulder width apart over the bar, flex at the hip and slightly at the knees.
Take a grip width that allows the forearms to be perpendicular to the bar when the elbows are flexed at 90 degrees.
Maintain neutral spine and head position.

Movement :

Assume a 60-45 degree bent-over position (commonly known as a functional stance).
Maintaining optimal posture, pull the bar toward your chest (focus on retraction of scapulae). Focus on generating movement from your core instead of just pulling with your arms.
Return to the start position and repeat movement.
Lower bar at desired REP TEMPO.

PUSH UP - HANDS ON SB

Reps :	15 - 20	Sets :	2 - 3	Intensity :	75%
Tempo :	202	Rest :	ALT B	Duration :

Preparation :

Start by lying face down on the ball.
Slowly roll forward leaving shins on the ball and place hands in a comfortable position on the floor.
Lift your hips up until they are in line with your knees and shoulders.

Movement :

Brace the spine by contracting the abdominal wall.
Squeeze the glutes.
Perform push up while maintaining back stability (do not allow low back to sag).
Perform repetitions SLOWLY (4-2-2) to enhance stabilization strength.
Only move as far as you can maintain balance and core stability.
Do not allow knees to "jet" forward.
The pelvis should remain stable throughout the entire exercise.
Maintain glute activity throughout the entire exercise.

SQUAT, CURL TO OVERHEAD PRESS

Reps :	15 - 20	Sets :	2 - 3	Intensity :	75%
Tempo :	202	Rest :	ALT C	Duration :

Preparation :

Perform drawing in and pelvis floor contractions.
Begin with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
Hold the dumbbell by your side with the palm facing your thighs.

Movement :

Take a deep diaphragmatic breath.
Initiate the squat with triple flexion in the legs (at hips, knees and ankles), remember to keep the shoulder blades down and together.
Squat down ONLY as deep as you can control with good form (Trainers: if client can squat down past 90 degrees with no compensations and have no orthopedic restrictions, then encourage it!).
As you squat back up to a standing position, breathe out.
Once standing, maintain proper alignment, bicep curl the dumbbells to the shoulders and perform a shoulder press.
Slowly reverse the arm action and return arms to the side of your body.
This completes one repetition.
Other progression: Inertia progression – dumbbells, to cables, to tubing.

ABDOMINAL CRUNCH - ON SB

Reps :	15 - 20	Sets :	2 - 3	Intensity :	75%
Tempo :	202	Rest :	ALT C	Duration :

Preparation :

Slowly roll down the ball while comfortably placing your shoulders on the ball with both feet STRAIGHT AHEAD.
Place hands on the side of head. Do not hold and carry the head!

Movement :

Draw your lower abdomen inward toward your spine before initiating the movement.
While maintaining the draw-in maneuver, curl the entire spine up starting from the cervical region.
While still maintaining the draw-in maneuver, lower slowly as far as you can control.
Repeat recommended repetitions.
The chin should be tucked toward the chest throughout the movement.
Experiment with different arm positions to vary the level of difficulty.

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