I will provide five days of workouts which include three days of our step-by-step program complete with videos, and two days of class suggestions. If you do not have five days to exercise, please do my program with at least one day break in between. It is better for your muscles not to perform the same exercise routines two days in a row.
Dynamic Warm-Up – perform each movement over 10 yards
Walking toe touch
Knee grab into lunge
Leg cradles
Reverse heel up into reverse lunge and rotate
Over the fence, under the fence
Dead lift walk
Spiderman
Dynamic Warm-Up with a Medicine Ball – perform 10 reps of each movement
Up and outs
Wood chops
Rotations
Dynamic Stabilization - this will prep you for future plyometric training Single leg linear hop
Single leg lateral hop
Note: Almost all exercise sets will consist of 15 reps – in the early stages of the program a higher rep scheme is used to build muscle endurance.
Core Training - the foundation of a safe and effective exercise program
Perform the following two exercises back to back
Glute bridge with 5 second holds
Box step up
Perform the following two exercises back to back
Prone iso ab (plank) - 15 reps with pause at top
Standing resistance band pull
Perform the following two exercises back to back Scapula letters
Resistance band or cable retractions
Perform two sets of each at 15 reps.
Push and Pull - Set 1
Perform the following two exercises back to back
Standing cable or resistance band press – 15 reps
Push ups (10-15 reps) -
If you cannot do a regular push up you can do modified (from the knees). You can also put your legs on a swiss ball and hands on the floor to perform this push up. For beginners, the more of your leg on the ball the easier it is and this will help you do a full range push up.
Perform the following two exercises back to back
Standing cable or resistance band pull – 15 reps
Pull ups (5-10 reps) –
If you cannot do regular pull ups you can do assisted pull ups using a gravitron or assisted chin and dip machine at your gym. Lying on the floor under a bar and doing a horizontal pull up wrap a resistance band around a pull up bar and putting one of your knees in it to assist you elastically on the pull up.
Follow these two back to back push and pull sequences with two minutes of jumping rope or jumping jacks.
Repeat all exercises and the rope jumping or jumping jacks so that you perform a total of two sets.
Push and Pull - Set 2
Perform the following two exercises back to back Dumbbell chest press – 15 reps
Single leg tricep push downs (15 reps) - cable or resistance band
Perform the following two exercises back to back
Seated cable row (15 reps)
Single leg alternating dumbbell bicep curl (15 reps)
Follow these two back to back exercises with two minutes of treadmill, elliptical or stationary bike at a fairly hard level (if you do not have access to these machines you can jog, run in place or run up and down a staircase at a fairly hard level. When running in place try to use high knees.
Repeat all exercises and the two minute cardio sequence so that you perform a total of two sets
Push and Pull - Set 3
Perform all the push exercises in a row followed by two minutes of jumping rope or jumping jacks.
Standing cable or resistance band press – 15 reps
Dumbbell chest press – 15 reps
Tricep push downs (15 reps) Use both feet
2 minutes rope or jumping jacks Perform all the pull exercises in a row followed by two minutes of a cardio machine or the running as mentioned above.
Standing cable or resistance band pull – 15 reps, Use both feet
Seated cable row (15 reps)
Alternating dumbbell bicep curl (15 reps), Use both feet
Static Stretch – these stretches will be held for 20-30 seconds.
Catchers stretch
Glute stretch
Hamstring stretch
Hip flexor and quad stretch
Calf stretch
If you want to exercise tomorrow, take a cardio class of your choice. Some suggestions:
Spin
Kickbox
Dance (zumba, salsa, etc)
Check out my Fitness blog for more installments of your Fitness Resolution! Go to BLOGS and click on Fitness Blog to find more.
For those of you who do not have a gym that you presently train at, fuel fitness will offer you a special three month membership at the rate of $99 so that you can participate in the program and achieve your fitness resolution. Mention that you are part of the OurCommonline New Years Fitness Resolution at the front desk to receive your special rate.
Furthermore, if you feel that you need a trainer to help guide you through the program, fuel fitness will offer you a special personal training package rate of $450 per ten (10) sessions.Again, mention to the front desk that you are participating in the Fitness Resolution to receive this special offer.
Please feel free to post any questions or concerns you may have.
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