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| Good all round fitness and foundation program for weight loss and general health and strength |
Warm Up |
| Pre-weights cardio |
Cardio Program |
| Activity |
Intensity |
Duration |
Comments |
| Elliptical |
70 - 80 % |
5 - 20 minutes |
pre-weights |
| Elliptical |
60 - 70 % |
5 - 20 minutes |
post-weights | |
Summary Of Program |
| Activity |
Type |
Sets |
Reps |
Duration |
Tempo |
Intensity |
Rest |
| Abdominal Crunch - Incline On SB |
Exercise |
2 - 3 |
15 |
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202 |
75% |
30secs |
| Prone Plank - On Knees, Elbows On SB |
Exercise |
2 - 3 |
15 |
|
202 |
75% |
30secs |
| Extension/Flexion With MB |
Exercise |
2 - 3 |
15 |
|
202 |
75% |
30secs |
| Row - Seated |
Exercise |
2 - 3 |
15 |
|
202 |
75% |
30secs |
| Chest Press - On Bench With Barbell |
Exercise |
2 - 3 |
15 |
|
202 |
75% |
30secs |
| Lunge - Forward |
Exercise |
2 - 3 |
15 |
|
202 |
75% |
30secs |
| Hammer Curl - Cable |
Exercise |
2 - 3 |
15 |
|
202 |
75% |
30secs |
| Pull Down - Straight 2 Arm |
Exercise |
2 - 3 |
15 |
|
202 |
75% |
30secs |
| Shoulder Press - Standing With DB |
Exercise |
2 - 3 |
15 |
|
202 |
75% |
30secs | |
Cool Down |
| Post weights cardio |
| ABDOMINAL CRUNCH - INCLINE ON SB |
| Reps : |
15 |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
30secs |
Duration : |
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Preparation :
- Position ball comfortably at lower back.
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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.
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| PRONE PLANK - ON KNEES, ELBOWS ON SB |
| Reps : |
15 |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
30secs |
Duration : |
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Preparation :
- Kneeling in front of the proper size SB, place elbows on the ball.
- Brace abdominals.
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Movement :
- Flex shoulders and roll out to a plank under a controllable speed.
- Contract shoulder extensors to regain starting position.
- The abdominals will be maximally braced while in the plank position.
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| EXTENSION/FLEXION WITH MB |
| Reps : |
15 |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
30secs |
Duration : |
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Preparation :
- Grasp a med-ball with both hands and keep elbows slightly bent.
- Assume a squat position.
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Movement :
- Draw your belly button inward toward your spine.
- From the squat position, squeeze glutes to start extending at the ankle, knee, hip and spine.
- Flex shoulders overhead as far as can maintain neutral spine.
- Lower to starting position, repeat as required.
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| ROW - SEATED |
| Reps : |
15 |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
30secs |
Duration : |
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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.
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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.
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| CHEST PRESS - ON BENCH WITH BARBELL |
| Reps : |
15 |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
30secs |
Duration : |
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Preparation :
- Lay flat on the bench with abdomen drawn in, feet flat on floor and toes pointing straight ahead.
- Grasp the bar with your hands slightly wider than shoulder width apart.
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Movement :
- Slowly lower the bar towards your chest by flexing elbows and retracting and depressing shoulder blades.
- Avoid letting the back arch and/or head jutting forward.
- Press the bar back up extending arms and contracting chest until elbows are fully extended.
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| LUNGE - FORWARD |
| Reps : |
15 |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
30secs |
Duration : |
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Preparation :
- Stand in proper alignment with hands on hips
- Place feet straight ahead and shoulder width apart
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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
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| HAMMER CURL - CABLE |
| Reps : |
15 |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
30secs |
Duration : |
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Preparation :
- Stand on both legs with feet pointing straight ahead and knees slightly flexed.
- Maintain a drawn in position throughout the exercise.
- Hold a cable handle / rope in each hand (palm facing side of the body).
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Movement :
- Maintaining level hips and abdomen drawn in, perform a bicep curl by flexing the elbows and maintaining the palm in neutral position (facing the side of the body).
- Keep your shoulder blades in neutral throughout the exercise.
- Slowly lower the cable back to the side of the body by extending the elbows.
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| PULL DOWN - STRAIGHT 2 ARM |
| Reps : |
15 |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
30secs |
Duration : |
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Preparation :
- Begin by facing a cable machine with feet shoulder width apart, toes pointing straight ahead and knees over 2nd and toes.
- Hold the bar with arms flexed at the chest level.
- Note: Use pronated grip.
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Movement :
- Maintaining a draw in position and slightly flexed knees.
- Perform shoulder extension by bringing your arms to the side of the body while retracting and depressing the shoulder blades.
- Avoid letting the back arch and/or head to jut forward.
- Keep arms fully extended during exercise.
- Hold and return arms in their extended position in front of body to eye level.
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| SHOULDER PRESS - STANDING WITH DB |
| Reps : |
15 |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
30secs |
Duration : |
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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.
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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.
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