EXERCISE
LEARN
Do the following
exercises for the initial
4-6 weeks to establish
form. Create a full body
workout with at least 2
leg exercises and 4 or
more upper body
exercises. 2 core. Start
with 10-15 reps, 1-3
sets.
ENDURANCE – 1
MINUTE
INTERVALS
Now that you have built
some strength, stamina
and confidence, push
your limits and change it
up by adding some
challenges to what you
are used to. Choose 8 or
more exercises for a 1
minute interval circuit.
No rest between
exercises and add some
cardio in between i.e.
jumping jacks, steps ups,
running on the spot etc.
HYPERTROPHY
(BUILD)
STRENGTH
Now would be the
perfect time to kick it up
a notch and build some
more muscle. Don’t
worry, you won’t “bulk
up” but if you want lean
muscles, you need to
create the muscle first.
Strength should be part
of any exercise routine if
you want to be strong.
Research shows that
muscles begin to atrophy
(waste away) as soon as
72 hours between
exercise sessions. Once
you hit age 40, the rate
increases to up to 5% per
year.
Increase the intensity
about 20% so you are
fatigued by rep 10-12.
Do this for 2-3 weeks
Increase the intensity
about 35-40% so you are
fatigued by rep 6-8
Do this for 2-3 weeks
Do this for 1-2 weeks
LEGS
SQUATS
– Standing tall, hold the
hand weights to your
sides. Ensuring that your
knees are tracked over
your toes, engage your
core, lean forward and
sit back to
approximately 90
degrees. Exhale, squeeze
your butt and return to
standing position.
STATIONARY LUNGE Standing tall, take an
exaggerated step
You can add “jump”
squats to get your heart
rate up even more!
Stay on stable ground
during this phase to
ensure proper form and
avoid the possibility of
injury
Try walking lunges to
add some travel to your
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DEAD LIFTS
BALL HAMSTRING
CURLS
backward and keep the
back heel off the floor.
Leading with the back
leg, bend the knee until
both legs are approx. 90
degrees. Exhale and
push up to starting
position. Maintain good
posture with your torso
going straight up and
down throughout
exercise.
lunge
Standing tall, hold
weights with palms
resting on the front of
your thighs. Keeping
your chest out and abs
tight, bend at the waist
only sliding the weights
down the front of your
thighs. Be sure to keep
your chest out so you do
not round out your back.
Bend over until you feel
a good stretch in your
hamstrings, then squeeze
your butt and pull your
belly button in as you
return to the standing
position.
Lying flat on your back
on the floor, extend both
Try standing on the
dome of a BOSU to
integrate some balance
and core activitation
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HIP EXTENSIONS
CHEST
PUSHUPS
CHEST PRESS
legs and rest heels on
top of the stability ball.
Place you hands to the
sides for balance and
support. Engage your
core and lift your butt
off the floor without
losing the ball. Exhale
and roll the ball towards
you with your heels,
then extend.
Lie flat on your back
with knees bent. Lift
your hips towards the
ceiling and squeeze your
glutes. Come back down
but don’t touch the floor
before lifting back up.
Place your hands under
your shoulders with
elbows pointed slightly
behind you. Pull your
belly in to support your
spine and drop your hips
so your torso is parallel
to the floor. Keep your
chin tucked in and bring
your chest towards the
floor. Exhale as you
push up.
Lying flat on your back
Place your head or feet
on a ball for the added
challenge
Drop to your knees and
walk your hands across a
BOSU to vary up the
intensity
Use a stability ball as a
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INCLINE CHEST
PRESS
DUMBELL CHEST
FLIES
grab two hand weights
and extend your arms
over your chest. Inhale
while you bend your
elbows and stop as soon
as your arms come to a
90 degree angle. Exhale
and extend over your
chest.
Sitting on a bench or
stability ball, lean back
so you are sitting in an
incline position. Proceed
with a chest press
ensuring that you are
extending your arms
over your chest and not
your face.
Lying flat on your back
grab two hand weights
and extend your arms
over your chest with
palms facing each other.
Create an arch with your
arms over your chest by
letting your arms fall out
to the sides and stop at
shoulder level. Exhale
and bring your palms
towards each other and
squeeze your chest
together.
bench by placing your
head on top of the ball
and keeping your torso
parallel to the floor.
.
Use a stability ball and
move only 1 arm at a
time.
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STANDING CHEST
FLIES WITH TUBING
BACK
1 ARM ROW
UPRIGHT ROW
Standing tall with chest
out and shoulders down
and back, have someone
either hold the tubing
behind you or wrap it
around a bannister/post.
Grabbing both handles
equally, step forward to
create some tension. Lift
your arms out to the
sides, exhale and bring
your palms together,
squeezing your chest.
Change the angle of this
exercise by squeezing
your hands lower,
underneath your chest.
Lunge forward and place
one hand and knee on a
bench or chair. Keeping
your hips square, chest
out and abs tight, let the
weight in the other hand
hang freely towards the
floor. Exhale and pull
your elbow back and
squeeze your shoulder
blade
Standing tall, hold hand
weights with palms
facing behind you and
resting on the front of
your thighs. Leading
with elbows, bring your
hands up to nipples
Use a stability ball as
your bench and
challenge your balance.
Try standing on 1 leg!
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only!! Remember to
keep elbows high and
shoulders away from
your ears. Exhale on the
pull.
STANDING REVERSE
FLIES
Bend over at the waist,
keep the chest out and
belly button to spine.
Hold the weights under
your chest with palms
facing each other.
Exhale and form an arch
under your chest,
squeeze your shoulder
blades and lift your arms
out to the sides.
BENT OVER ROW
Standing tall with
shoulders down and
chest out, bend at the
waist only and let your
hands hang freely
towards the floor while
keeping your shoulder
blades retracted. Exhale
and pull the weights into
your sides and bring
your elbows as far back
as you can. Imagine
trying to touch your
elbows together behind
your back. Inhale and
Try standing on a
BOSU!
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return to starting
position.
STANDING 1 ARM
REVERSE FLIES
WITH TUBING
BICEPS
BICEP CURL
HAMMER CURL
With your feet hip width
apart, stand on one half
of the tubing to create
your desired resistance.
With the hand on the
opposite side of the
body, grab the handle
and rest your palm
across your body onto
the front of your thigh.
Keeping your torso tall,
inhale and as you
exhale, come across
your body and lift the
handle up overhead and
squeeze your shoulder
blade. Keep your arm
straight but not locked.
Stand tall and keep
elbows into sides with
palms facing outwards.
Keep wrists neutral,
exhale and lift weights.
Stand tall and keep
elbows into sides with
palms facing towards
your body (like holding
a hammer). Keep wrists
Try standing on a BOSU
Try kneeling on a BOSU
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neutral, exhale and lift
weights.
INCLINE BICEP CURL Sitting on a bench or
stability ball, lean back
so you are sitting in an
incline position. Let
your arms hang freely to
the side and keep them
back as you perform a
bicep curl.
PREACHER CURL
Leaning forward on a
stability ball, let your
arms hang over the ball.
Perform a bicep curl.
CONCENTRATION
Sitting tall, rest one
CURL
elbow on the inside of
your knee/thigh as you
perform a bicep curl.
TRICEPS
SKULL CRUSHERS
Lying flat on your back
extend arms so the
weights are pointed to
the ceiling and your
arms are stacked over
your shoulders. Without
moving the shoulder
joint, bend at the elbows
only and stop when the
weights are close to the
sides of your head and
your arms are at 90
degrees. Exhale and
Sit on a stability to
recruit more core during
this exercise
Use a stability ball as
your bench and place
your head on top of the
ball with your torso
parallel to the floor.
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TRICEP DIPS
OVERHEAD 1 ARM
TRICEP EXTENSIONS
STANDING TRICEP
EXTENSIONS WITH
TUBING
extend arms and squeeze
triceps.
Sitting on a chair, place
hands beside you with
elbows pointed behind
you. Scoot bum off chair
putting all weight into
your arms. Bend your
elbows dropping bum
lower than chair and
exhale on extension.
Holding a weight in one
hand, extend your arm
overhead and hold the
arm in place with the
other hand. Bend the
arm behind your head to
approx 90 degrees, then
extend and squeeze your
tricep. Exhale on
extension.
Standing tall with chest
out and shoulders down
and back, have someone
either hold the tubing in
front of you or wrap it
around a bannister/post.
While you grasp both
handles with equal
resistance, keep your
elbows to your side and
palms faced in towards
your body and bend your
Try these on the dome of
a BOSU
Sit on a stability ball for
more core activation
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TRICEP KICK BACKS
SHOULDERS
SEATED MILITARY
PRESS
elbows at 90 degrees.
Take a deep breath in
your nose and exhale
while you extend your
arms, and squeeze your
triceps. Inhale on the
return.
Standing tall, step
forward, bend at the
waist and place one hand
and knee on a bench or
chair. Keeping your
back flat and abs tight,
lift the other arm
(holding the weight)
with the elbow bent
behind you as far as it
will go and keep it there
throughout the exercise.
Exhale while you extend
at the elbow and squeeze
your tricep.
Use a stability ball as
your bench. This will
really challenge your
balance with this
exercise!
Sitting tall, hold two
Stand on one leg!
hand weights and bend
your arms at 90 degrees
with the weights towards
the ceiling. Exhale and
extend your arms
overhead. Inhale and
return to starting
position ensuring you do
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STANDING
ALTERNATING
SHOULDER PRESS
WITH TUBING
LATERAL RAISE
EXTERNAL
SHOULER ROTATION
WITH TUBING
INTERNAL
not let your elbows go
down past your
shoulders
Standing tall, hold two
Try kneeling on a BOSU
hand weights and bend
your arms at 90 degrees
with the weights towards
the ceiling. Lift one arm
at a time overhead and
alternate.
Standing tall with palms
at your sides, keeping
elbows soft, lifts weights
to the sides until your
reach shoulder height –
forming the letter “T”.
When lifting, try and
keep shoulder away
from your ears. Exhale
on the lift.
Standing tall, wrap
tubing around a
bannister. Bend your
elbow at 90 degrees
across your body and
grab the handle. Inhale
and as you exhale, keep
your elbow at your side,
while you externally
rotate at the shoulder
joint and pull the tubing
away from your body.
Standing tall, wrap
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SHOULDER
ROTATION WITH
TUBING
CORE
CORE BREATH
tubing around a
bannister. Bend your
elbow at 90 degrees and
grab the handle with
your hand away from
your body. Inhale and as
you exhale, keep the
elbow at your side,
internally rotate at the
shoulder joint and pull
the tubing across the
midline of your body.
Sitting tall, un-tuck your
tailbone so your spine is
in neutral.
Sit on a stability ball
1. Start by breathing into your ribs as if opening an umbrella 2. Bring an awareness to your pelvic floor and as you exhale and close your umbrella, lift your pelvic floor (kegel). 3. Lastly, visualize the front of your © 2014
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hips bones. As you lift your pelvic floor, try and touch your hip bones together. FRONT LOADED
PLANK
SIDE PLANK
Do these in order to
properly recruit your
inner core and stabilize
you throughout all your
exercises.
On your knees, perform Try placing your
a core breath to set your forearms on the dome of
abs, drop to your elbows a BOSU
and scoot knees back
until spine is parallel to
the floor. Lift knees off
the floor and breathe and
hold position for 1
minute.
Lying on your side,
place your elbow
directly under your
shoulder so your
shoulder is supported.
Bend your knees in a
chair position. Perform a
core breath to set your
abs, squeeze your glutes
and push your hips
forward so your torso is
straight and hip is off the
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HOVER
BALL TUCK
floor. Take the outside
hand off the floor and
hold for 30-60 seconds.
On your knees, perform
a core breath. Then walk
out so your hands are
directly under your
shoulders and your
knees under your hips.
Keeping your spine in
neutral, lift your knees
no more than an inch off
the floor and hold.
Kneel in front of a
stability ball and place
clasped hands on the top
of the ball. Inhale and as
you exhale, roll the ball
away from you, hinging
at the knees only and
keeping your torso
straight.
Exercises provided by Samantha Montpetit-Huynh
[email protected]
© 2014
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© 2014
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