BODY BLAST
BEGINNER: (3 sets of 12)
Jumping jacks
Leg Press
Seated Row
Chest Press
Shoulder Press
Reverse Crunch
INTERMEDIATE: (3 sets of 12)
Jumping jacks (20 x)
Squats
Walking Lunge
Seated Row
Push-ups
Shoulder press
Bicycles
ADVANCED: (3 sets of 12)
Jumping jacks (1 min)
Squats
Walking Lunge
Physio Ball Leg Curls
Assisted Pull-ups
Seated Row
Assisted Dip
Push-ups
Side Plank ( 30 sec each side)
Bicycles (1 min)
CYBEX MACHINES
BEGINNER: (3 sets of 12)
Lower Body
Leg press
Hip Abductor
Hip Adductor
INTERMEDIATE: (3 sets of 12)Lower Body
Leg Press
Leg Extension
Leg Curl
Upper Body
Chest Press
Seated Row
Shoulder Press
Upper Body
Chest Press
Lat Pull-Down
Pectoral Flys
ADVANCED: (3 sets of 12)
Upper Body
Chest Press
Lat Pull-Down
Shoulder Press
Bicep Curl
Tricep Extension
Rear Delt Fly
Pec Fly
Lower Body
Leg Press
Leg Extension
Leg Curl
Hip Abductor
Core
Torso Twist
Back Extension
Ab Crunch
Core
Torso Twist
Back Extension
Ab Crunch
Read Delt Flys
Core
Torso Twist
Ab Crunch
Back Extension
Hip Adductor
CORE
BEGINNER: (3 sets)
INTERMEDIATE: (3 sets)
ADVANCED: (3 sets)
Reverse Crunch (12 x)
Bridge (1 min)
V- Sit (30 sec)
Reverse Crunch (12 x)
Russian Twist ( 30 sec)
Sit Ups (12 x)
Reverse Wood Chopper (12 x)
Bicycles (1 min)
Single Leg Lifts ( 12 x each side)
Incline Sit Ups (12 x)
Russian Twist (30 sec)
Sun & Moon w/ physio-ball (10 x)
Sit ups (12 x)
Bicycles (15 sec)
Plank (45 sec)
Roman Chair (12 x)
Plank ( 1 min)
Bridge (1min)
Superman Pulse (1 min)
V-Ups ( 12 x)
Super Man Pulse ( 30 sec)
Mountain Climbers (1 min)
Side Plank (30 sec)
Plank ( 1 min)
RESOLUTION RELAY
SUGGESTED WORKOUTS - WEEK 2
TRY ONE OR ALL!
EACH DAY YOU DO ONE COMPLETE WORKOUT, YOU GET 10 POINTS!
FREE WEIGHT & CABLES
BEGINNER: (3 sets of 12)
Legs
Back
Chest
Leg Press
Lat. Pull
Chest Press
Down
Step Ups
Bent Over
Push Ups
Row
Squat
INTERMEDIATE: (3 sets of 12)
Legs
Back
Chest
Squats
Lat. Pull
Chest Press
Down
Walking
Rear Deltoid
Pectoral
Lunge
Fly
Fly
Stiff Leg
Deadlift
Bent Over
Row
Push Up
ADVANCED: (3 sets of 12)
Legs
Back
Chest
Squat
Lat. Pull Down Chest Press
Stiff Legged
Deadlift
Seated
Row
Pec Fly
Shoulders
Shoulder Press
Triceps
Triceps Kick Backs
Front Raise
Biceps
Preacher
Curl
Cable Curl
Shoulders
Shoulder Press
Biceps
Hammer Curl
Triceps
Assisted Dips
Lateral Raise
Cable Curl
Triceps Pull Down
Thrusters
Preacher
Curl
Triceps Kick Back
Shoulders
Arnold Press
Biceps
Alternating
Hammer Curl
Cable Curl
Triceps
Triceps Kick Back
Lateral Raise
Triceps Pull Down
Skull Crushers
Walking
Bent Over
Push Up on
Upright Row Preacher Curl
Dips
Lunge
Row
Bosu Ball
Plyo-Box
Jump
CARDIO
BEGINNER: Use any cardio machine for 30 minutes at any pace or incline.
INTERMEDIATE: (Interval Training)
Using any cardio machine, alternate between the following for a total of 30 minutes:
2 minutes of 60% max effort
30 seconds of 90% max effort
ADVANCED: (Interval Training)
Using any cardio machine, alternate between the following for a total of 30 minutes:
30 seconds of 100% max effort
1 minute of 60% max effort
Please ask a staff member for assistance or information on any of the exercises.
Always use a weight that is appropriate for you.
Core
Captain
Chair
Plank
(45 Sec)
Core
Bicycles
( 45 sec)
Captain
Chair
(12x)
Mountain
Climber
(30 sec)
Core
Bicycles
( 1min)
Russian
Twist
( 1 min)
Plank
(1 min)