Trim & Tone # 3 Workout - Health, Fitness, Toning & Fat Loss
Program Template
Trainer : Ryan Fraser
Introduction
A great all-round cardio & toning workout
Warm Up
Use your cardio for warm-up & fitness, stretches is required after this and then into the toning!
Cardio Program
Activity
Intensity
Duration
Comments
Elliptical
50 -80% Intervals
2 - 10 minutes 30 - 60 sec intervals
do prior to weights 2 mins warm-up then begin intervals
Rowing
70 - 80%
2 - 10 minutes
prior to weights - pick a ditance and try to set a good time for you
Stationary Bike
70 - 80 %
2 - 10 minutes 30 - 60 sec intervals
prior to weights
Treadmill
50 - 60%
2 - 10 minutes
after weights
Summary Of Program
Activity
Type
Sets
Reps
Duration
Tempo
Intensity
Rest
Lunge - Lateral To Press
Exercise
3
10 - 20
202
70 - 85%
ALT A
Pull Up - Machine Assisted
Exercise
3
10 - 20
202
70 - 85%
ALT A
Abdominal Crunch - Incline On SB
Exercise
3
10 - 20
202
70 - 85%
ALT B
Chest Press - Alt Arm on SB
Exercise
3
10 - 20
202
70 - 85%
ALT B
Deadlift - Dumbbells
Exercise
3
10 - 20
202
70 - 85%
ALT C
Lateral Raise - Standing With DB
Exercise
3
10 - 20
202
70 - 85%
ALT C
Bicep Curl - DB Oblique Foot Reach
Exercise
3
10 - 20
70 - 85%
ALT D
Hover Hi and Lo
Exercise
3
10 - 20
70 - 85%
ALT D
Cool Down
More easy cardio or a walk
LUNGE - LATERAL TO PRESS
Reps :
10 - 20
Sets :
3
Intensity :
70 - 85%
Tempo :
202
Rest :
ALT A
Duration :
Preparation :
Feet facing straight ahead.
Hands are by the shoulders in the starting position of an overhead press.
Hands begin in a supinated position.
Movement :
Step laterally with the right leg.
Keep the feet facing forward.
Lunge laterally into the right leg.
Allow the hips to drift back and slightly flex at the hip joint.
Keep the right knee in alignment over the right ankle.
Keep the trailing leg straight.
While descending into the lunge press the dumbbells to arm’s length over head.
Push off with the right foot to return to the starting position while lowering the dumbbells to the starting position.
Repeat the entire movement for the opposite leg.
Progressions: Alternating legs, stabilizing on one leg when returning to the starting position, alternating pressing arms, pressing with one arm.
PULL UP - MACHINE ASSISTED
Reps :
10 - 20
Sets :
3
Intensity :
70 - 85%
Tempo :
202
Rest :
ALT A
Duration :
Preparation :
Step onto foot platform and grasp horizontal handles.
Before movement position body in optimal alignment (i.e. neutral spine & neck, abdominals "braced," glutes tight).
Movement :
From the start position, draw your belly button inward toward your spine.
Maintaining optimal posture, slowly pull upward as high as can be achieved without allowing the low back to hyperextend or the shoulders to round.
Controllably lower yourself downward while maintaining tension on the back musculature.
Repeat recommended repetitions.
Maintain proper posture through the entire exercise – do not allow the head to “jut” forward especially as you pull upward.
Progressions: Narrow/neutral grip, or, Reverse grip with an angled handle to accommodate for the CARRYING ANGLE of the elbow joint.
ABDOMINAL CRUNCH - INCLINE ON SB
Reps :
10 - 20
Sets :
3
Intensity :
70 - 85%
Tempo :
202
Rest :
ALT B
Duration :
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.
CHEST PRESS - ALT ARM ON SB
Reps :
10 - 20
Sets :
3
Intensity :
70 - 85%
Tempo :
202
Rest :
ALT B
Duration :
Preparation :
Sit on the Swiss ball with the weights resting on your thighs, activate the core by drawing the navel towards the spine and squeeze the glutes.
Gently roll down on the ball until you have your head and shoulders on the ball, allowing the weights to move onto your chest.
At this stage you should have your hips up at the same height as your shoulders and knees in a plank position.
Keep your head tilted back slightly on the ball and push the weights up directly above your chest.
Movement :
Keep one arm stationary with weight extended above your chest while you lower the opposite DB towards the chest.
When the weight reaches chest height stop and return to starting position. Repeat with opposite arm.
Progressions:Stable to unstable - i.e. place a med ball under one of your clients feet prior to performing movement; Two extremities to one - 1 leg raised.
DEADLIFT - DUMBBELLS
Reps :
10 - 20
Sets :
3
Intensity :
70 - 85%
Tempo :
202
Rest :
ALT C
Duration :
Preparation :
Stand tall, retract scapulas and draw in navel towards spine whilst squeezing glutes.
Important that the hip, knee and toes are tracking in line.
Core must remain activated throughout deadlift-watch for compensation in your client. Don’t let misalignment of legs or flexion of the lower lumbar occur.
Movement :
Keep arms staight at all times.
Lower the weights down as deep as neutral spine angles can be maintained.
Maintain good posture throughout the exercise with shoulder blades retracted and depressed.
Ensure no compensations of the knee ankle or hip.
Return to the starting position, pushing through the glutes (to keep pressure off the lower back) and keeping the head & chest up, this will ensure that pressure is not placed solely on the lower back.
Breathing in on the way down & breathing out on the way up
Don’t rush through the exercise.
Keep transverse activated at all times.
LATERAL RAISE - STANDING WITH DB
Reps :
10 - 20
Sets :
3
Intensity :
70 - 85%
Tempo :
202
Rest :
ALT C
Duration :
Preparation :
Stand "tall."
Dumbbells at side.
Movement :
Raise dumbbells laterally.
Lower to starting position at desired REP TEMPO.
BICEP CURL - DB OBLIQUE FOOT REACH
Reps :
10 - 20
Sets :
3
Intensity :
70 - 85%
Tempo :
Rest :
ALT D
Duration :
Preparation :
Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Ensure that the client is proficient at a standing bicep curl before prescribing this exercise.
Movement :
This movement involves a dumbbell reach to alternating toes to a standing bicep curl
Start with a ‘toed out’ position, hands to the side (as shown)
Choose a set of dumbbells that is approx. 40% of a normal standing bicep curl set
In an alternating pattern, reach for the toe with the dumbbells
Ensure that the knees are slightly bent, the back is flat, and that the trail foot pivots (as shown)
Return to a standing position (facing straight ahead) and perform a dumbbell bicep curl (for description, see ‘bicep curl – standing’ in the exercise library)
Perform alternating reaches to each foot for desired number of reps
TRAINERS: watch and correct for; a rounding back with the bend pattern, and / or excessive rotation in the transverse plane
HOVER HI AND LO
Reps :
10 - 20
Sets :
3
Intensity :
70 - 85%
Tempo :
Rest :
ALT D
Duration :
Preparation : Start in plank position with good posture - forearms and elbows on the ground.
Movement : Push-up onto hands maintaining good posture and then lower yourself back down. Try to switch the lead hand half way through your reps
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