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| It is important that a beginner have the right foundation and process for the number one fitness goal:weight loss. Research has shown that exercise provides greater weight loss benefits than nutrition alone. This program will integrate both cardio and resistance training for a beginning client and would be the starting point in a longer progressive program. The resistance training should be performed in a circuit style. |
Warm Up |
| The warm up will be the SMR and strethcing. A CALF stretch should be added to the stretching exercises. The first bout of cardio will follow the stretching exercises. |
Cardio Program |
| Activity |
Intensity |
Duration |
Comments |
| Elliptical |
60-70% HRmax |
5-20 minutes |
This is the PRE WORKOUT cardio done after the warm up. |
| Elliptical |
60-70% HRmax |
5-20 minutes |
This is the POST WORKOUT cardio section. | |
Summary Of Program |
| Activity |
Type |
Sets |
Reps |
Duration |
Tempo |
Intensity |
Rest |
| Opposite Arm/Leg - Prone Over SB |
Exercise |
3 |
15 - 20 |
N/A |
202 |
80% |
alternate |
| Hamstring Curl - Supine w/ SB |
Exercise |
3 |
15 - 20 |
N/A |
202 |
80% |
alternate |
| Tricep Push Down - Cable Rope Grip |
Exercise |
3 |
15 - 20 |
N/A |
202 |
80% |
alternate |
| Lat Pull Down |
Exercise |
3 |
15 - 20 |
N/A |
202 |
80% |
alternate |
| Squat - Prisoner |
Exercise |
3 |
15 - 20 |
N/A |
202 |
80% |
alternate |
| Push Up |
Exercise |
3 |
15 - 20 |
N/A |
202 |
80% |
alternate |
| Bicep Curl - Seated on SB |
Exercise |
3 |
15 - 20 |
N/A |
202 |
80% |
alternate |
| Shoulder Press - Seated On SB With DB |
Exercise |
3 |
15 - 20 |
N/A |
202 |
80% |
alternate |
| Crunch - Bicycles w/Shoulders Down |
Exercise |
3 |
15 - 20 |
N/A |
202 |
80% |
alternate |
| Dips - Bench |
Exercise |
3 |
15 - 20 |
N/A |
202 |
80% |
alternate | |
Cool Down |
The second bout of cardio should be performed after the resistance training and prior to the cool down. The cool down can follow the same exercises seen in SMR and Stretching and may be modified to meet the time constraints of the client/session.
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| OPPOSITE ARM/LEG - PRONE OVER SB |
| Reps : |
15 - 20 |
Sets : |
3 |
Intensity : |
80% |
| Tempo : |
202 |
Rest : |
alternate | | |
Preparation :
- Drape the body over the ball in a prone position with the spine flexed.
- Place hands on floor.
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Movement :
- Lift one arm and the opposite leg.
- Maintain cervical and pelvic alignment.
- Think of lengthening at the arm and leg rather than lifting up.
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| HAMSTRING CURL - SUPINE W/ SB |
| Reps : |
15 - 20 |
Sets : |
3 |
Intensity : |
80% |
| Tempo : |
202 |
Rest : |
alternate | | |
Preparation :
- Start by lying on back with arms outstretched and palms up.
- Place heels on ball with toes pointing straight up.
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Movement :
- Perform an abdominal draw-in and squeeze glutes to raise your hips from the floor.
- Next, curl your heels toward your glutes by bending your knees.
- Slowly return to the start position while maintaining the level of your hips throughout the entire exercise.
- Do not allow the feet to externally rotate while flexing the knees (keep toes pointing straight up).
- Do not allow your hips to drop while flexing the knees. If your hips continue to drop, descend the progression by performing hip extension only.
- Progressions: 1 leg kick, 1 leg diagonal kick Inertia progression: power ball – to cable – to tubing.
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| TRICEP PUSH DOWN - CABLE ROPE GRIP |
| Reps : |
15 - 20 |
Sets : |
3 |
Intensity : |
80% |
| Tempo : |
202 |
Rest : |
alternate | | |
Preparation :
- Stand on both legs with feet pointing straight ahead and knees slightly flexed.
- Maintain a draw in position throughout the entire exercise.
- Keep shoulder retracted and depressed.
- Hold the rope with palms facing each other and elbows flexed 90 degrees.
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Movement :
- Extend the triceps by pushing hand towards the ground until arms are fully extended.
- Avoid letting the back arch, head jut forward and/or shoulders round forward.
- Hold and slowly return cable to 90 degrees of elbow flexion.
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| LAT PULL DOWN |
| Reps : |
15 - 20 |
Sets : |
3 |
Intensity : |
80% |
| Tempo : |
202 |
Rest : |
alternate | | |
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).
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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.
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| SQUAT - PRISONER |
| Reps : |
15 - 20 |
Sets : |
3 |
Intensity : |
80% |
| Tempo : |
202 |
Rest : |
alternate | | |
Preparation :
- Stand in proper alignment , at shoulder width, with hands behind the head, fingers interlocked (DO NOT PRESS INTO THE HEAD/NECK).
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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.
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| PUSH UP |
| Reps : |
15 - 20 |
Sets : |
3 |
Intensity : |
80% |
| Tempo : |
202 |
Rest : |
alternate | | |
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.
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Movement :
- Flexing at elbows, lower the body, maintaining neutral spine.
- Push back to starting position.
- Use desired REP TEMPO.
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| BICEP CURL - SEATED ON SB |
| Reps : |
15 - 20 |
Sets : |
3 |
Intensity : |
80% |
| Tempo : |
202 |
Rest : |
alternate | | |
Preparation :
- Activate core and glutes by drawing navel towards spine and squeezing glutes.
- Sit tall on the SB with feet placed about hip width apart, flat on the floor.
- With weights in both hands and arms straight.
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Movement :
- With core activated, lift up both weights until they reach the peak of the curl.
- At this point allow them to return to the starting position and repeat.
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| SHOULDER PRESS - SEATED ON SB WITH DB |
| Reps : |
15 - 20 |
Sets : |
3 |
Intensity : |
80% |
| Tempo : |
202 |
Rest : |
alternate | | |
Preparation :
- Sit on stability ball in optimal alignment with feet flat on the floor.
- Hold dumbbells in each hand at shoulder height with elbows flexed.
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Movement :
- From the start position, draw your belly button inward toward your spine.
- Maintaining a “sit tall” position, slowly press the dumbbells up through your natural range of motion.
- Next, slowly lower the dumbbells as far as you can control.
- Perform recommended repetitions.
- Do not allow your head to “jet” forward! Keep your eyes focused straight in front of you.
- Use very light resistance with a slow tempo in beginning phases.
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| CRUNCH - BICYCLES W/SHOULDERS DOWN |
| Reps : |
15 - 20 |
Sets : |
3 |
Intensity : |
80% |
| Tempo : |
202 |
Rest : |
alternate | | |
Preparation :
- Ensure the individual is proficient at a Crunch before prescribing this exercise.
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Movement :
- Lie supine on the ground.
- The hands should be to the side of the body with the shoulders on the ground.
- With the upper body still, perform a bicycle action with the legs (as shown).
- 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.
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| DIPS - BENCH |
| Reps : |
15 - 20 |
Sets : |
3 |
Intensity : |
80% |
| Tempo : |
202 |
Rest : |
alternate | | |
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.
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Movement :
- Bending the arms, slowly lower the body down until the shoulders are just above elbow height-inhaling whilst doing this, straightening the arms the body will return 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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| © Copyright 2009 All rights reserved | | |
