My Best Health Site - Exercise Archives

My Best Health Site

EXERCISE ARCHIVES

NOTE: WEBSITE MOVING TO MY-HEALTH-SITE.COM FEB 21ST

SAMPLE LEG ROUTINE
Try this leg and derriere routine twice a week for the next month:

Squats

Stand with feet hip width apart, toes slightly out, and hands by your sides (dumbbells are optional)
Breathe out as you lower your body into a squat position – go as low as you can comfortably go, trying to touch fingers to the floor
Pause for one second at the bottom of the squat, then breathe in as you rise up to the standing position
Perform each squat slow and steady, in rhythm with your breath
Continue breathing in and out as you rise and squat for a total of 50 repetitions
Perform 3 sets

Plié Squats with Bosu

Put a Bosu on the floor, soft side up, and stand with feet in a wide squat position on either side of Bosu, toes pointing out as in a Plie, hands at chest level (Option - use medicine ball for additonal weight)
Lower into a squat position until buttocks touch the Bosu – this is lower than a 90° angle
Squeeze buttocks and raise to the start position
Repeat for one set of 50 repetitions

Walking Lunges

Stand tall with feet together, hands on hips, or dumbbells at your sides
Tighten core and step forward with right foot (about 1 ½ – 2 feet forward)
Lower left knee toward floor – but do not touch – you should be in a forward lunge position with right leg forward, left leg back
Keep torso engaged and right knee over ankle
Stand up stepping left foot forward to bring feet together, or stepping through to bring left foot in front
Continue alternating lead leg as you walk forward until you have completed 50 lunges per leg
Perform two sets of this exercise

Side Walking Squats

Stand with feet shoulder width apart, arms out in front for balance, or holding a medicine ball at your chest
Lower into a squat position
Engage core and step to the right maintaining squat position
Transfer weight to right foot and step left foot beside right foot, still maintaining squat position (do not come up from the squat position during the entire exercise)
Continue stepping right for 10 repetitions then switch to move left for 10 repetitions
Perform 3 sets of this exercise

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SAMPLE SHOULDER EXERCISES

Your shoulders say a lot and they’re one of the first things a person notices about your frame.

If your shoulders aren’t quite giving you the look you desire, here are five easy exercises to help you define them:

1. Dumbbell shrugs

2. Upright rows

3. Reverse flyes

4. One arm rows

5. Lateral raises

Try performing three of the five exercises at your next upper body workout and switch up the exercises for your following workout.

Example:

Day 1

1. Dumbbell shrugs

2. Upright rows

3. Reverse flyes

Day 4

1. Dumbbell shrugs

2. One arm rows

3. Lateral raises

How to perform each exercise:

Dumbbell shrugs

· Stand with feet shoulder width apart and a dumbbell in each hand down by your sides

· While maintaining your stance, slowly raise your shoulders up toward your ears – they don’t have to go very high

· Then lower to the start position

· Repeat for 10 repetitions

Upright rows

· Stand with feet shoulder width apart, knees slightly bent, and a barbell/cable/or two dumbbells in your hands

· From the starting point with palms facing in and down in front of your thighs (use a grip slightly less than shoulder width apart), engage core and slowly raise your elbows to draw the weights up toward your clavicle (collar bone)

· At the top of the movement your elbows should be slightly above the level of your shoulders and your hands should not come up past your arm pits

· Slowly lower the weight to the starting position

· Repeat for 10 repetitions

Reverse flyes

· Sit on the edge of a bench with a dumbbell in each hand, palms facing in

· Lean forward until your shoulders are in line with your knees and the dumbbells are close to your ankles – this is your starting position

· Engage core, shoulders and back muscles and slowly raise dumbbells out to the sides, until your elbows are level with your shoulders, arms slightly bent

· At the top of the movement, give an extra squeeze and slowly lower the dumbbells back to the start position

· Repeat for 10 repetitions

One arm rows

· Using a flat bench, position your left knee and left hand on the bench and your right foot on the floor with a dumbbell in your right hand

· Shoulders & hips should be parallel to the floor with the dumbbell hanging down toward the floor, palm facing in – this is your start position

· Engage core, bend at the elbow and slowly raise dumbbell toward lower ribcage, then lower back to the start position

· Repeat for 10 repetitions on the right side and then switch to the other side of the bench for 10 repetitions on the left side

Lateral raises

· This exercise can be performed with dumbbells or cables

· Stand with feet hip width apart, knees slightly bent and hold a dumbbell or cable attachment in each hand, arms slightly bent, palms facing in toward your thighs

· Engage core and slowly raise weights out to your sides until your arms reach the level of your shoulders (90 degrees)

· At the top of the movement, slowly lower the weights back to the start position

· Repeat for 10 repetitions

All exercises should be performed for three sets of 10 repetitions each. If you’re a beginner, start with light weight and work your way up to three sets.

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THE BEGINNER'S QUICK START TO RESISTANCE TRAINING

WEEK 4

Upper Body - 3 sets of tricep dips and 3 sets of standing shoulder press for a total of 12 repetitions per set

Tricep Dips

Place two benches (or two sturdy chairs) parallel to each other, approximately one leg length apart
Place hands behind you on one bench and feet up on the other bench in front of you - you should be in an L-sit position with elbows slightly bent and close to your sides
Without letting elbows rotate out to the sides, perform dips by bending at elbows to lower your hips toward the floor
At the bottom of the movement, contract triceps and raise body up to the start position
Perform 12 repetitions per set

Standing Shoulder Press

Grab a pair of dumbbells or other weighted objects and stand with feet hip width apart, knees slightly bent and weights above shoulders at the level of your ears, palms facing out
Engage core and slowly raise weights above head toward the ceiling, making sure to keep your back straight - no arching
At the top of the movement, pause then lower weights in a controlled manner to the start position
Perform 12 repetitions per set

Lower Body - 3 sets of step ups and 3 sets of crab walks for a total of 10 repetitions per leg

Step Ups

Stand in front of a flat bench (or sturdy stool) with a dumbbell or other weighted object in each hand
Engage core, raise right knee and step up onto the bench with right foot as you stand on one leg on the bench
Tap left toe on bench before lowering left foot to the floor, transfering weight to your left foot then bringing right foot down to the floor
Complete10 repetitions rising up on right foot before switching to 10 repetitions rising up on left foot

Crab Walks

Stand with feet shoulder width apart, arms out in front for balance
Lower into a squat position
Engage core, step to the right, maintaining squat position (do not rise up during the movement)
Transfer weight to right foot and step left foot beside right foot, maintaining squat position
Continue stepping right for 10 repetitions before switching to move left for 10 repetitions

Mid-section - 3 sets of push ups to side planks and 3 sets of front plank with alternating knee raises for a total of 10 repetitions per set

Push Up to Side Plank

Start in a push up position on the floor, hands under shoulders (*beginners - perform push up on hands and knees)
Engage core, press up onto hands and at the top of the push up rotate torso opening up to to the left, lifting left hand and foot off the floor (like a star fish), balancing on right hand and foot
Return to start position and repeat on opposite side
Perform 10 repetitions per set

Front Plank with Alternating Knee Raise

Start in front plank position on elbows and feet, with elbows under shoulders and core tight to prevent camel back or sway back
Lift right foot off floor, rotate out at the hip, bend knee and draw knee up toward shoulder (knee is out to the side on same plane as torso)
Straighten leg and return foot to starting position on the floor
Repeat sequence with left knee up
Perform 10 repetitions per leg for a total of 3 sets

WEEK 3

Upper Body - back to the push-ups, 3 sets, and around-the-worlds, 3 sets, for a total of 12 repetitions each set

Push-ups

Start in a push-up position on the floor, hands wider than shoulder width apart, legs stretched out behind you
Engage core, press up on to hands and balls of feet, keeping torso flat
Return to start position without resting torso on the floor
Perform 12 repetitions

If you cannot perform full push-ups on hands & feet, start on your hands keeping knees and feet on the floor to perform push-ups and graduate to balls of feet when your strength increases

Around The Worlds

Lie face up on a flat bench or on the floor with a dumbbell or other weighted object in each hand, palms up, elbows slightly bent, and hands beside your thighs
Begin moving the weights on the same plane as your body, in an arc from your thighs to a position behind your head (like making snow angels) and back down to your sides again
If you're lying on the floor, make sure the weights and your elbows are off the floor during the exercise
Repeat for 12 repetitions

Lower Body - 3 sets of butt bridges with a frog leg combo for a total of 12 repetitions per set and 3 sets of reverse lunge & lifts for a total of 10 repetitions each leg

Butt Bridges with Frog Leg Combo

Lie on your back with knees bent and feet flat on the floor, arms by your sides
Tighten core, squeeze glutes and raise hips up as high as they will go
At the top of the movement, squeeze glutes and let knees fall away from centre in an arc out to your sides while maintaining your hips in the raised position
Bring knees back together and lower your hips to the start position
Repeat for 12 repetitions

Reverse Lunge & Lift

Stand with knees slightly bent and hands on hips
Engage your core, step back with right foot and lower into a lunge position (remember to keep left knee at a 90 degree angle and do not push knee past your toes)
Push off right foot (back foot) to straighten right leg out behind you while rising up on left leg to a standing position (with right leg raised to the rear)
Squeeze glutes as you hold right leg up in the air behind you for a count of 2
Return to starting position and repeat lunge and lift with left leg behind
Perform 10 repetitions per leg

Mid-section - 3 sets of ab roll outs and 3 sets of Russian twists for a total of 12 repetitions per set

Ab Roll Outs

Place a mat under your knees for cushioning and a barbell or ab roller or folded towel out in front of you
If using a barbell, make sure it's loaded with 5 or 10 lb plates to raise it off the floor
Get down on all fours with knees on mat, hands shoulder width apart on barbell (or ab roller or placed on top of towel for gliding purposes)
Engage core and roll out until hands are above head, and mid-section is a few inches from the floor (hips and mid-section approach the floor, but do not touch)
Reverse direction and move hands and hips back toward knees until you're in the all fours starting position with barbell (or roller or towel) under shoulders and arms slightly bent
Repeat for 12 repetitions

Russian Twists

Sit on the floor facing the wall with knees slightly bent and feet against the wall
Pick up weighted object in both hands, tighten torso and lean back to form a 30 - 45 degree angle at the hip
Begin to twist from side to side moving the weighted object in an arc from centre to right side, across the middle to the left side and back to centre
Repeat for 12 repetitions

WEEK 2

Upper Body - 3 sets of bent over rows and 3 sets of chest flyes for a total of 12 repetitions each set

Bent Over Rows

· Grab a dumbbell or other weighted object in each hand shoulder width apart and stand with legs slightly bent and feet about hip width apart

· Bend at hips so upper body is parallel with the floor and dumbbells are hanging down toward the floor (this is your start position)

· Slowly contract back muscles and squeeze shoulder blades together as you raise dumbbells to chest height

· Squeeze at the top and slowly lower dumbbells to the start position

· Perform 12 repetitions

Chest Flyes

Performed with dumbbells or other weighted objects
Lie on a bench or the floor and raise dumbbells toward the ceiling, palms facing each other
Engage core and slowly lower dumbbells in an arc out to your sides
Elbows should remain slightly bent throughout the exercise
Keep elbows in line with shoulders at the bottom of the movement
Return to starting position, raising dumbbells in an arc toward ceiling
Perform 12 repetitions

Lower Body - 3 sets of walking plie squats and 3 sets of walking lunges for a total of 20 steps (10 steps per foot) for each set

Walking Plie Squats

· Stand in a wide stance with feet greater than hip width apart, toes pointing out slightly, hands on a medicine ball or other weighted object at chest level

· Lower into a squat position until thighs are parallel with the floor

· Squeeze buttocks and start walking while in the plie squat position, do not rise up

· Take 10 steps forward and then 10 steps backward

Walking Lunges

· Stand tall with feet together, hands on barbell across your back, or dumbbells above shoulders, or a weighted water bottle in each hand

· Tighten core and step forward with right foot (about 1 ½ – 2 feet forward)

· Lower left knee toward floor – but do not touch – you should be in a forward lunge position with right leg forward, left leg back

· Keep torso engaged and right knee over ankle

· Stand up stepping left foot forward to bring feet together

· Continue alternating lead leg as you walk forward until you have completed 20 lunges

Mid-section - 3 sets of gliding straddles for 12 repetitions each set and 3 sets of spiderman crawls for a total of 20 steps for each set

Gliding Straddles (use gliding discs under feet or use socks on a slippery floor)

In full plank position, draw both knees in toward chest
Straighten both legs out to a straddle position, keeping core tight and feet maintaining contact with the discs/floor at all times
Simultaneously draw both knees in toward chest to return to the start position
Perform 12 repetitions

Spiderman Crawls

Start in a push-up position with body slightly elevated (between a full push-up and lying on the floor, arms bent) with left hand about one foot ahead of right hand
Draw right knee up and step as close to right elbow as possible with right knee to the outside of right elbow
From this position, push off right foot to crawl forward with right hand while simultaneously moving left knee up toward left elbow
Keep your bottom low - it's like trying to crawl under a fence without touching your torso or your knees to the ground
Crawl for 20 steps

WEEK 1

Upper body – 3 sets of push-ups and 3 sets of pullovers for a total of 12 repetitions each set

Push-ups

Start in a push-up position on the floor, hands wider than shoulder width apart, legs stretched out behind you
Engage core, press up on to hands and balls of feet, keeping torso flat
Return to start position without resting torso on the floor
Perform 12 repetitions
If you cannot perform full push-ups on hands & feet, start on your hands keeping knees and feet on the floor to perform push-ups and graduate to balls of feet when your strength increases

Pullovers

Lay on your back on a flat bench or on your bed with your head near the edge of the bed
Hold a dumbbell or other weighted object in both hands, arms raised toward the ceiling
Engage core and slowly lower dumbbell in an arc over your head and down toward the floor, keeping arms extended and elbows slightly bent at all times
Switch direction, squeeze chest, shoulders, arms, and back and raise dumbbell back to the start position above your chest
Perform 12 repetitions

Lower body – 3 sets of squats and 3 sets of lunges for a total of 12 repetitions each set

Squats

Stand with feet shoulder width apart and hold a weighted ball or other weighted object in your hands at chest level (holding weight is optional for beginners, but makes the move more challenging)
Lower yourself into a squat position by engaging core, bending at the knees and hips until your thighs are parallel with the floor (just like sitting on a chair)
Keep your head up, back straight and knees aligned over your ankles and toes
Pause for a moment at the bottom then push through your heels to raise back up to the starting position
Perform 12 repetitions

Lunges

Stand with feet together and a weighted object in each hand (try hand weights or a 1 litre water bottle in each hand down by your sides)
Tighten core and step forward with right foot (approx. one and a half to two feet)
Bend at the knees to lower left knee toward the floor - but do not touch - you should be in a forward lunge position with right leg forward and left leg back
Keep torso engaged and right knee over ankle - do not extend knee past toes
Stand up stepping right leg back to bring feet together
Continue alternating lead leg until you have completed 24 lunges (12 per lead leg)

Mid-section – 3 sets of planks, holding for 30 seconds each set, and 3 sets of bicycle crunches for 12 repetitions each set

Front Planks

Lay on stomach with elbows under shoulders, make fists and move palms close together to create a triangle with your forearms
Tighten core and raise body on to elbows and balls of feet in a plank position
Keep your torso flat like a board - do not raise your hips or sway your back
Hold for 30 seconds (work your way up to 30 seconds if need be) - remember to breathe
Repeat 3 times
If the original plank is too difficult to hold, start with an elbows & knees plank until you can graduate to the balls of your feet

Bicycle Crunches with Pilates Variation

Lay on your back with legs bent and knees pulled in toward your chest
Place right hand on the outside of right shin and left hand on the inside of right knee (both hands should be on right leg)
While pulsing right knee at chest, straighten left leg and lower toward the floor - but do not touch the floor
Switch legs; release right leg and straighten toward the floor while drawing the left knee to chest and grasping outer left shin with left hand and inner left knee with right hand
Repeat 12 per side

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EXERCISES TO TONE YOUR LEGS

1. Squats: Squats can be performed with dumbbells or a barbell, in a wide stance or a hip width stance, on one leg or two legs, and stationary or with jumps.

Standard Squat

· Stand with feet shoulder width apart and hold a weighted barbell across your back

· Lower yourself into a squat position by engaging core, bending at the knees and hips until your thighs are parallel with the floor

· Keep your head up, back straight and knees aligned over your ankles and toes

· Pause for a moment at the bottom then push through your heels to raise back up to the starting position

· Perform 10-12 repetitions

One-Legged Squats

· Perform squat as indicated above, but hold dumbbells at your sides for balance and straighten one leg and lift off floor so you’re performing the squat on one leg

· Perform 10-12 repetitions per leg

Plie Squats

· Stand in a wide stance with feet greater than hip width apart, toes pointing out slightly, hands on a medicine ball at chest level

· Lower into a squat position until thighs are parallel with the floor

· Squeeze buttocks and raise to the start position

· Repeat for 12 repetitions

Bosu Squats with Medicine Ball

· Put a Bosu behind your heels, soft side up, and stand with feet in a standard squat position, hands on a medicine ball at chest level

· Lower into a squat position until buttocks touch the Bosu – this is lower than a 90° angle

· Squeeze buttocks and raise to the start position

· Repeat for 12 repetitions

Squat Jumps

· Srart in a squat position with feet shoulder width apart – do not use weight

· Jump up as high as you can and land back in a full squat position

· Repeat squat jumps continually until you’ve reached 12 repetitions

2. Lunges: Lunges can be performed with dumbbells or a barbell, stationary –stepping forward, stepping backward, traveling – stepping forward or backward, or with jumps.

Standard Lunge

· Stand with feet together, hands on barbell across your back

· Tighten core and step forward with right foot (approx. 1 ½ to 2 feet)

· Bend at the knees to lower left knee toward the floor – but do not touch – you should be in a forward lunge position with right leg forward and left leg back

· Keep torso engaged and right knee over ankle

· Stand up stepping right foot back to bring feet together

· Continue alternating lead leg until you have completed 20 lunges (10 per leg)

Walking Lunge

· Stand tall with feet together, hands on barbell across your back

· Tighten core and step forward with right foot (about 1 ½ – 2 feet forward)

· Lower left knee toward floor – but do not touch – you should be in a forward lunge position with right leg forward, left leg back

· Keep torso engaged and right knee over ankle

· Stand up stepping left foot forward to bring feet together

· Continue alternating lead leg as you walk forward until you have completed 20 lunges

Reverse Lunge & Lift

· Stand with knees slightly bent and hold a dumbbell in each hand down by your sides

· Engage your core, step back with right foot and lower into a lunge position (remember to keep left knee at a 90 degree angle and do not push past your toes)

· Push off right foot (back foot) to straighten right leg behind you while rising up on left leg to a standing position (with right leg raised to the rear)

· Squeeze glutes as you hold right leg up in the air behind you for a count of 2

· Return to starting position and repeat lunge & lift with left leg back

· Perform 10 repetitions per side

Jumping Scissor Lunges

· Start in a lunge position with right leg forward – do not use weight

· Jump up and switch legs to bring left leg forward and right leg back before landing in lunge position

· Continue jumping and switching lead legs for 12 repetitions per side or 30 seconds – whichever you can handle

3. Step Ups

· Stand in front of a flat bench with a dumbbell in each hand

· Engage core, raise right knee and step up onto the bench with right foot, transferring all weight to right foot as you stand on one leg on the bench

· Tap left toe on bench before lowering left foot to the floor, transferring weight to left foot, then bringing right foot down to the floor

· Complete 10 repetitions rising up on right foot before switching to 10 repetitions rising up on left foot

4. Crab Walk

· Stand with feet shoulder width apart, arms out in front for balance

· Lower into a squat position

· Engage core and step to the right maintaining squat position

· Transfer weight to right foot and step left foot beside right foot, still maintaining squat position

· Continue stepping right for 10 repetitions then switch to move left for 10 repetitions

5. Mountain Climbers

· Start on the floor in a push-up position, rise up to a full push-up

· Keep hands firmly planted on the floor and jump right foot forward into a deep lunge position (knee under chest)

· Without pausing, jump left foot forward while moving right foot back to starting position

· Remember to keep hips down and core engaged

· Continue switching back and forth for 20 repetitions (10 per leg)

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EXERCISES USING BODY WEIGHT ONLY

Push-ups

·         Start in a push-up position on the floor, hands wider than shoulder width apart, legs stretched out behind you

·         Engage core, press up onto hands and balls of feet, keeping torso flat

·         Return to start position without resting torso on the floor

·         Perform 8-10 repetitions

·         If you cannot perform full push-ups on hands and feet, start on your hands keeping knees and feet on the floor to perform push-ups and graduate to balls of feet when your strength increases

Walking Push-ups

·         Assume a push-up position with hands and feet on the floor, hands wider than shoulder width apart, and core engaged to keep hips in line with shoulders and ankles

·         Lower to a push-up and upon rising, move right hand and right leg forward 1 step

·         Perform another push up in this staggered position and upon rising, move left hand and left leg forward 1 step

·         Continue alternating between right and left steps until you’ve completed 10-12 steps along the floor

Core work:

Front Plank

·         Lay on stomach with elbows under shoulders, make fists and move palms close together to create triangle with forearms

·         Tighten abdominals and raise body on to elbows and balls of feet in a plank position

·         Keep your torso flat like a board - do not raise your hips or sway your back

·         Hold for 30 seconds (work your way up to 30 seconds if need be) - remember to breathe

·         Repeat 8 times

·         If the original plank is too difficult to hold, start with an elbows and knees plank until you can graduate to the balls of your feet

Push-up to Side Plank

·         Start in a push-up position on the floor, hands under shoulders (*Beginners - perform push-ups on hands and knees and omit the rotation)

·         Engage core, press up onto hands and at the top of the push-up rotate torso opening up to the left, lifting left hand and foot off the floor, balancing on right hand and foot (side plank position)

·         Return to starting position and repeat on opposite side

·         Perform 5 repetitions per side

Side Plank with Twist and Reach

·         Lay on your right side with legs stretched out, feet stacked on top of each other, hips in line, and right elbow under right shoulder

·         Tighten torso and raise up on right elbow and forearm

·         Raise left arm up and point finger toward ceiling

·         In this position, shoulders should be stacked one on top of the other, and hips, legs and feet should also be stacked

·         From this starting position, bend and rotate left arm down in front and through the space between your right side and the floor

·         Return to starting position

·         Perform 10 repetitions on your right side then switch to your left side and repeat

Gliding Front Planks

·         Start in a plank position on your hands with legs extended and a disc (or towel) under each foot for gliding purposes

·         From the start position with knees drawn in toward chest, slide feet back and straighten legs to form a full plank position

·         Return to start position and repeat for 15 repetitions

Gliding Pendulum Plank

·         Start in a plank position on your hands with legs extended and a disc (or towel) under each foot for gliding purposes

·         Engage core, do not let hips rise or fall

·         Keeping left foot stationary, swing right leg out toward right arm in a pendulum motion, toes maintaining contact with disc/floor (like a pendulum)

·         Swing right leg back to centre and then swing left leg out in a pendulum motion toward left arm and then back to centre

·         Continue alternating back and forth to complete 10 repetitions per side

Gliding Obliques

·         Assume a full plank or push-up position on the floor with hands directly under shoulders and place gliding discs under your toes – keep your torso flat and in line with your shoulders and ankles (no sway-backs or camel backs)

·         **if you don’t have gliding discs, just use your sock feet on a slippery floor

·         Engage core and draw knees in toward chest, keeping toes in contact with the discs/floor at all times, back straight and hips in line with shoulders –this is your starting position

·         Straighten legs while moving diagonally out to your right side, then draw knees back up to the start position and out again moving diagonally to your left side (like tracing an upside down V with your feet
Continue alternating back and forth until you’ve completed 15 repetitions on each side

Gliding Mountain Climbers – 10 repetitions

·         From the straightened full plank position, draw right knee up toward chest

·         As you move right leg back to start position, simultaneously draw left knee up toward chest

·         Continue alternating legs, keeping feet in contact with discs/floor, until you’ve completed 10 repetitions per side

Gliding Straddles – 10 repetitions

·         In full plank position, draw both knees in toward chest

·         Straighten both legs out to a straddle position, maintaining contact with the discs/floor at all times

·         Simultaneously draw both knees in toward chest to return to the starting position

·         Perform 10 repetitions

Walking Planks with Alternating Arm & Knee Raises

·         Start in front plank position on elbows and feet

·         Walk four steps forward and raise right arm straight out in front, in line with head and torso

·         Lower arm to starting position and take four steps backward

·         Lift left foot off floor, rotate out at the hip and draw knee up to same level as the hip (knee is out to side on same plane as torso)

·         Straighten leg and return foot to the floor in starting position

·         Repeat sequence with alternate limbs to complete one repetition

·         Perform 10 repetitions

"StarFish" - Side Plank with Rotations using Stability Ball

·         Lay on right side in a side plank position (see intermediate #2 for details) with stability ball between lower legs

·         Raise left arm to point fingers toward ceiling - this is your "StarFish" position (starting position)

·         Tighten core and slowly lower left hand in front of body and through the space between right side and floor (see intermediate #2 for details on rotation)

·         Bring left hand back up to starting position with fingers pointing toward ceiling

·         Perform 10 rotations with left arm and then switch to side plank on left side, performing 10 rotations with right arm

·         Want to kick it up a notch? Raise yourself on your hand instead of your elbow

Mountain Climbers

·         Start on the floor in a push-up position, rise up to a full push-up

·         Keep hands firmly planted on the floor and jump right foot forward into a deep lunge position (knee under chest)

·         Without pausing, jump left foot forward while moving right foot back to starting position

·         Remember to keep hips down and core engaged

·         Continue switching back and forth for 20 repetitions (10 per leg)

Spiderman Crawls

·         Start in push-up position with body slightly elevated (between a full push-up and lying on the floor, arms bent) with left hand about a foot ahead of right hand

·         Draw right knee up and step as close to right elbow as possible with right knee to the outside of right elbow

·         From this position, push off right foot to crawl forward with right hand while simultaneously moving left knee up toward left elbow

·         Keep your bottom low - it's like trying to crawl under a fence without touching your torso or your knees to the ground

·         Crawl for 10 steps

Bicycle Crunch with Pilates Variation

·         Lay on your back with legs bent and knees pulled in to chest

·         Put right hand on the outside of right shin and left hand on the inside of right knee (both hands should be on the right leg)

·         While pulsing right knee at chest, straighten left leg and lower toward the floor - but do not touch the floor

·         Switch legs; release right leg and straighten toward floor while drawing left knee to chest and grasping outer left shin with left hand and inner left knee with right hand

·         Repeat 15 per side

Wood Chops

·         Stand with feet shoulder width apart and hold a weighted object overhead

·         Drop down into a squat while swinging object down in front of body, between legs (like you're chopping wood)

·         Keep torso engaged, head and shoulders upright

·         Swing object back up overhead as you rise to the starting position

·         Repeat wood chop for 20 repetitions

Dynamic Supermans

·         Start by laying on stomach with arms stretched out above your head, hands and feet on the floor

·         At the same time, raise right arm and left leg off the floor about 6 inches and hold for a two count

·         Alternate; as you lower right arm and left leg, lift your left arm and right leg and hold for a count of 2

·         Repeat 15 times per side

Four Legged Dynamic Pointers

·         Get down on your hands and knees

·         From this starting position tighten your torso, draw left knee to chest and touch left knee with right hand, then straighten left leg and right arm in line with torso

·         Bring limbs back to starting position (all four on the floor) and repeat with alternate leg and arm

·         Repeat 15 times per side

Lunges:

Lunge

·         Lunges can be performed with dumbbells or a barbell, stationary -stepping forward, stepping backward, traveling - stepping forward or backward

·         Stand with feet together, hands on hips

·         Tighten core and step forward with right foot (approx. 11/2 to 2 feet)

·         Bend at the knees to lower left knee toward the floor - but do not touch - you should be in a forward lunge position with right leg forward and left leg back

·         Keep torso engaged and right knee over ankle

·         Stand up stepping right foot back to bring feet together

·         Continue alternating lead leg until you have completed 20 lunges (10 per leg)

Walking Lunge

·         Stand tall with feet together, hands on hips

·         Tighten core and step forward with right foot (about 11/2 - 2 feet forward)

·         Lower left knee toward floor - but do not touch - you should be in a forward lunge position with right leg forward, left leg back

·         Keep torso engaged and right knee over ankle

·         Stand up stepping left foot forward to bring feet together

·         Continue alternating lead leg as you walk forward until you have completed 20 lunges

Reverse Lunge & Lift

·         Stand with knees slightly bent and hands on hips

·         Engage your core, step back with right foot and lower into a lunge position (remember to keep left knee at a 90 degree angle and do not push past your toes)

·         Push off right foot (back foot) to straighten right leg behind you while rising up on left leg to a standing position (with right leg raised to the rear)

·         Squeeze glutes as you hold right leg up in the air behind you for a count of 2

·         Return to starting position and repeat lunge & lift with left leg back

·         Perform 10 repetitions per side

Squats:

Squat

·         Stand with feet shoulder width apart and hold arms out in front just below shoulder level

·         Lower yourself into a squat position by engaging core, bending at the knees and hips until your thighs are parallel with the floor

·         Keep your head up, back straight and knees aligned over your ankles and toes

·         Pause for a moment at the bottom then push through your heels to raise back up to the starting position

·         Perform 10-12 repetitions

One-Legged Squats

· Perform squat as indicated above, but put hands on hips for balance and straighten one leg and lift off floor so you’re performing the squat on one leg

· Perform 10-12 repetitions per leg

Side Walking Squat

·         Stand with feet shoulder width apart, arms out in front for balance

·         Lower into a squat position

·         Engage core and step to the right maintaining squat position

·         Transfer weight to right foot and step left foot beside right foot, still maintaining squat position

·         Continue stepping right for 10 repetitions then switch to move left for 10 repetitions

Butt work:

Bridges/hip raises

·         Lie on your back with knees bent and feet flat on the floor, arms by your sides

·         Tighten core, squeeze glutes and raise hips up as high as they will go

·         At the top of the movement, squeeze glutes and let knees fall away from centre in an arc out to your sides while maintaining your hips in the raised position

·         Bring knees back together and lower your hips to the start position

·         Repeat for 12 repetitions

Plie Squats

·         Stand in a wide stance with feet greater than hip width apart, toes pointing out slightly, hands on hips

·         Lower into a squat position until thighs are parallel with the floor

·         Squeeze buttocks and raise to the start position

·         Repeat for 12 repetitions

Plyometrics: should be performed a maximum of one time per week

Jumps & Burpees

·         Stand with feet together, swing arms out in front and jump as far forward as you can, landing on two feet

·         Drop hands to floor on either side of feet and perform 5 burpees (with hands and feet on floor, jump feet out behind you to straighten into a push-up position and then jump feet back up, bending knees and hips to bring feet back in line with hands)

·         Return to standing start position

·         Repeat jump & burpee combo for 12 repetitions

Jumping Scissor Lunges

·         Start in a lunge position with right leg forward

·         Jump up and switch legs to bring left leg forward and right leg back before landing in lunge position

·         Continue jumping and switching lead legs for 12 repetitions per side or 60 seconds – whichever you can handle

Squat Jumps

·         Start in a squat position with feet shoulder width apart

·         Jump up as high as you can and land back in a full squat position

·         Repeat squat jumps continually until you’ve reached 12 repetitions

Tuck Jumps

·         Start in a standing position with feet together

·         Jump up as high as you can tucking your knees in to your chest and landing with knees slightly bent

·         Repeat tuck jumps continually until you’ve reached 12 repetitions

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FIVE EXERCISES TO TONE YOUR ABDOMINALS

1. Cable golf swings

· Stand facing a cable machine with one hand grip in both hands

· The cable should be set at chest level, arms straight out in front, feet shoulder width apart and knees slightly bent

· Stabilize core and maintain a hips forward position

· Start by swinging cable to the right, return to centre then to the left before returning to centre to complete one repetition

· Repeat for 15 repetitions

2. Barbell rollouts

· Place a mat under your knees and a barbell out in front of you

· Load the barbell with 5 or 10 lb plates to raise it off the floor

· Get down on all fours with knees on mat and hands on barbell, arms shoulder width apart

· Engage core and roll out barbell until hands are above your head and midsection is a few inches from the floor (hips and midsection approach the floor)

· Reverse direction and move barbell back toward body until you’re in the all fours position with barbell under shoulders and arms slightly bent

· Repeat for 10 repetitions

3. Crunches with cables

· Put a mat on the floor in front of a cable machine

· Attach two hand grips to the cable and lay down on mat with head closest to the cable apparatus

· Holding cable grips at your temples, assume a crunch position on the mat – this is your start position

· Engage core, roll head and shoulders off the mat, squeeze abdominals and breathe out at the top of the movement

· Return to the start position

· Repeat for 15 repetitions

4. Oblique swings with barbell

· Get an empty 35 lb Olympic barbell or weighted exercise stick

· Place a flat bench parallel to and a few feet away from a wall

· Place one end of the barbell against the wall and the other end in both hands

· Kneel on the bench with arms raised to shoulder height and barbell out in front of you

· Begin to swing barbell down toward your right hip, keeping arms slightly bent and core engaged (keep hips facing forward)

· Then swing bar back up to centre and down toward your left hip and back up to centre again – this is one repetition

· Repeat for 15 repetitions

5. Russian twists with dumbbell

· Place a mat on the floor and sit down with knees bent and feet flat on the mat

· Hold one dumbbell in both hands at the level of your belly button and lean back to a 45 degree angle

· Engage core and begin twisting from one side to the other, moving dumbbell from right to left and back again

· Perform 15 repetitions

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EXERCISES TO TONE YOUR BACK

Sample back workout number 1:

1. Wide Grip Chin Ups

· If you have access to a chin up bar, grasp the bar wider than shoulder width apart in an overhand grip (palms facing away from you)

· Hang from the bar to stretch out your Lats

· This is your start position

· Pull yourself up until your chin is level with the bar, keeping elbows back and pulling your shoulder blades together

· Lower your body in a controlled manner to the start position

· Perform 10 repetitions

2. Bent Over Rows

· Grab a barbell with hands shoulder width apart and stand with legs slightly bent and feet about hip width apart

· Bend at hips so upper body is parallel with the floor and bar is hanging down toward the floor (this is your start position)

· Slowly contract back muscles and squeeze shoulder blades together as you raise bar to chest height

· Squeeze at the top and slowly lower bar to the start position

· Perform 10-12 repetitions

3. One Arm Cable Rows (incline position)

· Grab a one arm pulley at knee height and move back until you feel tension on the pulley

· Stand with hips and shoulders square to the pulley and arm extended (this is your start position)

· Squeeze back muscles and drive elbow back, pulling handgrip toward your ribcage

· Squeeze at the top of the movement and slowly return to the start position

· Perform 10 – 12 repetitions

For your next workout, switch to different exercises.

Sample back workout number 2:

1. Lat Pull Downs

· This exercise can be performed with various hand grips: wide overhand grip, wide T-bar grip (palms facing each other), narrow T-bar grip, narrow underhand grip

· If you want to emphasize your lats, stick with the wide grip variation as this will develop that V-back appearance

· Find a lat pull down machine, grasp bar, lower yourself to the seated position, thighs under pads and arms stretched overhead

· Without swinging your back, lower the bar in front to the level of your collar bone

· Keep shoulders down, elbows back, and squeeze shoulder blades together on the down stroke

· Pause at the bottom of the movement then raise the bar in a slow, controlled manner to the start position

· Perform 10-12 repetitions

2. Seated Rows

· This exercise can be performed with a narrow grip triangle bar or a shoulder width T-bar

· Sit down on the seated row cable machine

· Grasp bar with palms facing each other and rest your feet on the backstop, knees slightly bent

· Start in an upright seated position with back straight and arms stretched out in front of you

· Engage core, bend at the hips to give a good stretch in the back and arms -*don’t bend too far forward (less than 45°)

· This is your start position

· Raise body to the upright position by engaging back, pulling with arms and squeezing shoulder blades together until torso is upright with elbows bent and hands/bar at lower ribcage

· Pause giving an extra squeeze at the shoulder blades before returning to the start position

· Perform 10-12 repetitions

3. Incline Bench Pull with Dumbbells

· Grab a pair of dumbbells and sit face-down on an incline bench with dumbbells hanging toward the floor (this is your start position)

· Engage core and use back muscles to drive elbows up and bring dumbbells to your ribcage

· Squeeze at the top of the movement before lowering to the start position

· Perform 10 – 12 repetitions

For your third workout, switch up the exercises once again.

Sample back workout number 3:

1. Full Range-of-motion Lat Pull downs with Cables

· Stand in the middle of a cable machine with one cable on either side of your body, at high pulley level

· Grasp left pulley with right arm and right pulley with left arm, above your head, palms facing forward (this is your start position)

· Keep chest upright and engage core pulling cables down in an arc until your elbows reach your sides and palm begin to face each other

· Squeeze at the bottom of the movement and slowly return to the start position

· Perform 10 – 12 repetitions

2. Kneeling Cable Rows

· Use a soft mat and kneel in front of a cable machine that has two individual hand grips attached

· Grasp hand grips, one in each hand, engage core and while on your knees lean back slightly to put tension on the cables (this is your start position)

· Without changing the position of your torso, slowly drive elbows back until hands come in contact with your ribcage

· Release back to the start position in a controlled manner

· Perform 10 – 12 repetitions

3. One Arm Dumbbell Rows

· Grab a dumbbell in your right hand and kneel on a bench with your left knee and left hand, torso parallel to the floor and right arm and dumbbell hanging down toward the floor (this is your start position)

· Engage core and drive elbow up until your hand and dumbbell reach your ribcage

· Squeeze at the top before lowering back to the start position

· Perform 10 – 12 repetitions

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EXERCISES TO TONE YOUR CHEST

Below is a sample workout routine for your chest: perform three sets for 10-12 repetitions each.

1. Push-ups on an exercise ball (incline)

· Assume push-up position with hands spread evenly on top of exercise ball and feet on the floor

· Engage core and perform push-ups against the exercise ball for 10-12 repetitions

2. Standing cable crossovers

· Using a high pulley, stand with a cable stirrup in each hand, one foot in front of the other for balance and lean slightly forward

· Squeeze chest and bring your hands down and around in front of your body as if you are hugging a bear

· Knees and elbows should be slightly bent, core should be tight, and body should be in an upright position

· Perform 10-12 repetitions

3. Dumbbell chest press on exercise ball

· Get a set of dumbbells and lie down with upper back on exercise ball and feet flat on the floor

· Engage core and raise dumbbells in a chest press motion, squeeze at the top and slowly lower to the level of your chest

· Repeat for 10-12 repetitions

But don’t stop there. For your next workout, switch to different exercises:

1. Flat bench press

· Lie down on your back with feet flat on the floor

· Place hands wider than shoulder width apart on the barbell

· Lift barbell off rack and lower to chest level, then squeeze and push barbell back up to the start position

· Do not arch your back

· Repeat for 10-12 repetitions

2. Incline dumbbell flyes

· Grab a pair of dumbbells and sit on an incline bench (45°)

· Raise dumbbells toward ceiling – this is your start position

· Engage core and slowly lower dumbbells out in an arc to your sides

· Keep elbows slightly bent and do not let elbows go below the level of your shoulders

· Squeeze chest and push dumbbells back up to the start position

· Repeat for 10-12 repetitions

3. Decline bench press

· Load barbell to desired weight and lay down on decline bench

· Engage core, lift barbell off rack and slowly lower to the level of your chest

· Squeeze chest and raise bar to start position with arms fully extended

· Repeat for 10-12 repetitions

For your third workout, switch up the exercises once again:

1. Walking push-ups

· Assume a push-up position with hands and feet on the floor, hands wider than shoulder width apart, and core engaged to keep hips in line with shoulders and ankles

· Lower to a push-up and upon rising, move right hand and right leg forward 1 step

· Perform another push up in this staggered position and upon rising, move left hand and left leg forward 1 step

· Continue alternating between right and left steps until you’ve completed 10-12 steps along the floor

2. Butterfly Pec Deck machine

· Find a pec deck machine and sit with back against the backrest and adjust arms so that forearms are resting against pads when elbows are at the level of your shoulders

· Engage core and squeeze chest to bring pads together in front

· Slowly release back to the start position with elbows out on either side for a good stretch

· Repeat for 10-12 repetitions

3. Lying dumbbell pullovers

· Lie down on a flat bench with the end of a dumbbell in both hands, arms raised toward the ceiling

· Engage core and slowly lower dumbbell in an arc over your head and down toward the floor, keeping arms extended and elbows slightly bent at all times

· Switch direction, squeeze chest and raise dumbbell back to the start position

· Repeat for 10-12 repetitions

4. Around the Worlds

· Lie face up on a flat bench with a dumbbell in each hand, palms up, elbows slightly bent and dumbbells by your thighs

· Begin moving dumbbells on the same plane as your body, in an arc from your thighs to a position behind your head (like making snow angels) and back down to your sides again

· Repeat for 10-12 repetitions

Note: the intensity factor comes in when you use supersets for exercises 1&2 and 3&4.

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STIMULATE EYE ENERGY AND REDUCE EYE STRAIN

Use the following technique throughout the day to energize your eyes.

Point-6 Point-5 Point-4 Point-3 Points-2&1

Pressure on each point should be light pressure and corners of the eyes can be massaged in an outward rotation (optional). All points should be held for 5 seconds. Try stimulating both eyes at the same time.

1. Use index fingers to apply light pressure to point number 1 - the inner canthus/inner eye

2. Next, spread index, middle and ring fingers over points 2, 3 & 4 – across the eyebrows

3. Use index fingers to apply light pressure to point number 5 - at the temples

4. Finally, use index fingers to apply light pressure to point number 6 – on the bone directly under the centre of the eye

This exercise will stimulate blood flow to the eyes, delivering nourishment and alleviating eye strain.

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BUTT BUSTING EXERCISES

Incorporate the following four exercises into your next workout. Perform 2-3 sets of each for 12-15 repetitions.

1. Stiff-legged deadlift

· Stand with feet shoulder width apart and knees slightly bent

· Hold a barbell in an overhand grip – palms facing thighs

· Keeping your back straight, tighten your glutes and slowly bend at the hips to let the bar travel down toward your feet

· At the bottom of the movement, squeeze your glutes and raise back up to a standing position

· Repeat movement for 15 repetitions

2. Fire hydrant, donkey kick & curl combo

· Get down on all fours and engage your core to keep your back straight – this is your starting position

· Raise right knee out to the side, keeping knee bent at a 90° angle (like a dog peeing on a fire hydrant, hence the name)

· From this position, squeeze glutes to straighten leg out toward the back (donkey kick)

· Squeeze glutes at the end of the kick and then curl heel toward buttocks, pause and return to start position

· Repeat movement for 12 repetitions on the right leg and then 12 repetitions on the left leg

3. Butt bridges

· Lie on your back with knees bent and feet flat on the floor, arms by your sides

· Tighten core, squeeze glutes and raise hips up as high as they will go

· At the top of the movement, squeeze glutes and let knees fall away from centre in an arc out to your sides while maintaining your hips in the raised position

· Bring knees back together and lower your hips to the start position

· Repeat for 12 repetitions

4. Mud walkers – aka Glutes machine

· This is a funny looking machine with a pad in front to rest your hips against and a large platform at the back to place your feet on

· Load your weights and place your hips against the pad and your right foot on the platform

· Squeeze your glutes and straighten your right leg out to the back by pushing your heel into the platform

· Give your glutes an extra squeeze in the straightened position and then bend at the knee to bring the platform back to the starting position

· Repeat for 15 repetitions before moving to your left leg for an additional 15 repetitions

· * if your gym has an actual mud walking machine where the platforms are independent of each other you will be able to alternate back and forth between right and left foot as if you were actually walking in the mud

If you’re looking for more of a challenge try a giant set or circuit, performing one set of each exercise without rest. At the end of the giant set/circuit, take a 60 second rest before performing your next circuit.

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SAMPLE EXERCISES FOR YOUR ABDOMINALS

Choose three exercises for each workout, making sure to switch up the exercises for subsequent workout days. Perform one set of each and work your way up to 3 sets of each exercise.

1. Crunches on a stability ball

· Sit with your tail bone on the edge of a stability ball, knees bent and feet against a wall

· Put your hands behind your head, elbows out and engage your core – this is your starting position

· Lower your back, vertebrae by vertebrae against the ball

· When your abdominals are stretched out, reverse the motion and return to the starting position

· Perform 15 repetitions

2. Obliques on a stability ball

· Lean your right hip against the ball, with feet staggered against the wall for balance - if your right hip is against the ball, your right leg should be back and left leg should be forward and vice versa when you alternate sides

· Place right hand behind head, elbow out, and left arm down by your side

· Begin side crunches on left side, curling shoulder toward hip and then back out to the starting position

· Perform 15 repetitions per side

3. Hanging crunches or knee-ups

· Hang from a chin-up bar, engage core, and keep ankles and knees together

· Begin crunches by raising knees toward chest, lower to the level of your hips and repeat

· Perform 15 repetitions

4. Stability ball pass through

· Lie on your back with a stability ball in your hands and both arms and legs stretched out toward the ceiling

· Squeezing the ball with your hands, engage your core and lower both arms and legs toward the floor, but do not touch

· When six inches from the floor, reverse the action and move arms and legs up toward the ceiling and pass the ball to your feet

· Squeezing the ball with your feet, simultaneously move both arms and legs down toward the floor, but do not touch

· When six inches from the floor, reverse action and move arms and legs up toward the ceiling, passing the ball back to your hands

· Repeat for 10 repetitions

5. Gliding obliques

· Assume a full plank or push-up position on the floor with hands directly under shoulders and place gliding discs under your toes – keep your torso flat and in line with your shoulders and ankles (no sway-backs or camel backs)

· **if you don’t have gliding discs, just use your sock feet on a slippery floor

· Engage core and draw knees in toward chest, keeping toes in contact with the discs/floor at all times, back straight and hips in line with shoulders –this is your starting position

· Straighten legs while moving diagonally out to your right side, then draw knees back up to the start position and out again moving diagonally to your left side (like tracing an upside down V with your feet)

· Continue alternating back and forth until you’ve completed 15 repetitions on each side

Super Challenge Giant Set (using gliding discs or sock feet on a slippery floor)

Each exercise is performed one right after the other in one giant set for the prescribed number of repetitions. Take a 30-60 second break after each giant set and work your way up to performing 3 giant sets for an intense abdominal workout.

1. Gliding obliques – 5 per side

· In a full plank position with gliding discs under your toes, engage your core and draw knees in toward chest, keeping toes in contact with discs/floor at all times, back straight and hips in line with shoulders

· Alternate back and forth to complete 5 repetitions per side

2. Gliding planks – 5 repetitions

· From the start position with knees drawn in toward chest, slide feet back and straighten legs to form a full plank position

· Return to start position and repeat for 5 repetitions

3. Pendulum swings – 5 per side

· Straighten legs out to full plank position, engage core and keep hips in line with shoulders and ankles

· Swing right leg out toward right arm in a pendulum motion, toes maintaining contact with disc/floor

· Swing right leg back to centre and then swing left leg out in a pendulum motion toward left arm and then back to centre

· Continue alternating back and forth to complete 5 repetitions per side

4. Gliding mountain climbers – 10 repetitions

· From the straightened full plank position, draw right knee up toward chest

· As you move right leg back to start position, simultaneously draw left knee up toward chest

· Continue alternating legs, keeping feet in contact with discs/floor, until you’ve completed 10 repetitions per side

5. Gliding straddles – 10 repetitions

· In full plank position, draw both knees in toward chest

· Straighten both legs out to a straddle position, maintaining contact with the discs/floor at all times

· Simultaneously draw both knees in toward chest to return to the starting position

· Perform 10 repetitions

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SAMPLE EXERCISES TO TONE YOUR ARMS

Exercises should be performed one right after the other with a 60 second break between exercises 2&3 and 4&5. Once you have completed a full circuit (exercises 1-5), repeat circuit twice more for a total of 3 circuits.

SAMPLE ROUTINE #1

1. Triceps push-ups using a flat bench

· Assume a push-up position with hands together on the edge of a bench and feet together on the floor

· Perform push-ups keeping elbows close to your sides

· Perform 10-12 repetitions

2. Seated incline bicep curls

· Sit on an incline bench with feet on the floor, arms by your sides and a dumbbell in each hand

· Contract biceps to raise dumbbells up to the level of your collarbone, squeeze at the top of the movement and return to the starting position

· Perform 10-12 repetitions

3. Triceps kickbacks

· Can be performed as a single arm or double arm move

· Bend at hips to bring chest parallel to the floor, knees slightly bent

· Keep elbows close to ribcage and let dumbbells hang down toward floor

· Contract triceps to raise dumbbells up and out behind you as you straighten your arms

· Squeeze at the top of the movement and return to the starting position

· Perform 10-12 repetitions

4. Standing DB hammer curls

· Stand with knees slightly bent and a dumbbell in each hand

· With palms facing your sides, slowly curl dumbbells up to the level of your shoulders maintaining the same “palms-in” position

· Lower in a controlled manner to the start position

· Perform 10-12 repetitions

5. Triceps press down with rope cable

· Find an upper cable machine with a rope attachment

· Stand facing the machine, hands on both ends of the rope, elbows held close to your ribcage

· Contract triceps to push rope down until your arms are straightened and palms are by your sides

· Squeeze at the bottom of the movement and slowly raise until elbows are at a 90° angle – this becomes your start position

· Perform 10-12 repetitions

On your next training day, switch to different exercises:SAMPLE ROUTINE #2

1. Triceps dips between two benches

· Place two benches parallel to each other, approx one leg length apart

· Place hands behind you on one bench and feet up on the other bench in front of you – you should be in an L-sit position with your elbows close to your sides

· Without letting elbows rotate out to the sides, perform dips by bending at the elbows to lower your hips toward the floor

· At the bottom of the movement, contract triceps and push yourself up to the starting position

· Perform 10-12 repetitions

2. Preacher/Scott curls with an EZ curl bar

· This exercise is performed on a preacher curl bench. The bench will have a seat and a padded 80° angled top

· Load an EZ curl bar and place it on the rack in front

· Grasp the bar with an underhand grip, placing upper arms and chest against the pad and sitting down on the seat

· From this extended arm start position, bend the elbows and curl the bar up until it reaches shoulder level

· Return to the start position

· Perform 10-12 repetitions

3. Lying triceps presses

· Grab an EZ curl bar or a barbell and lie on your back on a flat bench

· Raise the bar toward the ceiling, palms should face the ceiling – this is your start position

· Slowly lower the bar toward your forehead by bending at the elbows – upper arms do not move

· Stop the downward movement just before the bar reaches your forehead, squeeze triceps and move bar back to the starting position

· Perform 10-12 repetitions

4. Concentration curls

· Grab a dumbbell and sit down on the edge of a flat bench

· Place dumbbell in right hand, lean forward and rest right elbow against inner side of right knee

· With dumbbell hanging down toward the floor, this is your starting position

· Contract bicep and move dumbbell up to the level of your collarbone

· Squeeze at the top of the movement and then lower to the starting position

· Perform 10 repetitions with the right arm then switch and perform 10 more with the left arm against the inner side of left knee

5. Triceps press down with a straight bar

· Find an upper cable machine with a straight bar attachment

· Stand facing the cable with both hands on the bar, palms facing out, arms bent at the elbows and elbows in close to the ribcage

· Contract triceps and press bar down until arms are straight and bar is down by your thighs

· Slowly raise bar, taking care to keep your elbows in by your ribcage and upper arms motionless

· When your elbows reach a 90°angle you are at the starting position

· Perform 10-12 repetitions

For your third training day, switch up the exercises once again:
SAMPLE ROUTINE #3

1. Close grip bench press with EZ curl bar

· Grab an EZ curl bar and lie down on a flat bench

· With hands 3-4 inches apart, in an overhand grip, press bar toward the ceiling – this is your starting position

· Bending at the elbows, slowly lower arms and the bar toward your chest

· Squeeze triceps and push bar back up to the starting position

· Perform 10-12 repetitions

2. Standing barbell curls

· Stand with knees slightly bent, barbell in an underhand grip down by your thighs

· Contract biceps and raise barbell to the level of your collarbone

· Squeeze at the top of the movement and slowly lower the bar back to the starting position

· Perform 10-12 repetitions

3. Parallel bar dips

· Position yourself on the parallel bars; place one hand on each bar and rise up on to your hands, arms straight and feet tucked up under your torso

· Slowly lower your body by bending at the elbows to dip shoulders down, close to hands

· Remember to keep elbows close to the body

· Contract triceps and push your body back up to the start position, arms straight with body weight evenly distributed over hands

· Perform 10 repetitions

4. Single arm pulley curls at 45°

· Find a lower cable machine with hand grips

· Stand facing the cable with hand grip in right hand, palm up, upper arm at a 45° angle to your torso (arm slightly out in front of you)

· Use left arm to support right elbow out from the body

· Contract right bicep and raise right hand to the level of your collarbone

· Squeeze at the top of the movement and return to the starting position

· Perform 10-12 repetitions with the right arm and the switch to perform 10-12 repetitions with the left arm

5. Single arm dumbbell extensions

· This exercise can be performed either seated or standing

· Grab a dumbbell in your right hand and raise it above your head

· Bending at the elbow, lower the dumbbell behind your head until your elbow reaches a 90° angle

· Contract triceps to raise dumbbell to the starting position above your head

· Perform 10-12 repetitions for each arm

Note: the intensity factor comes in when you use supersets for exercises 1&2 and exercises 3&4.

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SAMPLE LOWER BODY WORKOUT FOR INTERMEDIATE
AND ADVANCED LEVELS

Squat
Leg Press
Leg Extension
Leg Curl
Lunge
Bridge
Seated Calf Raise

This routine should be performed 3 times per week. Try it for 4 weeks. Alternate machines or positions for each exercise on a weekly basis to enhance your progress. Exercises are performed for 3-4 sets of 10-12 repetitions, depending on whether you're aiming for muscle building or for toning.

Squat
- Squats can be performed with many variations: cage squat, smith machine squat, hack squat, or performing various types of squats with dumbbells
- Stand with feet shoulder width apart and hold a barbell on your back at the level of your shoulders
- Lower yourself into a squat position by engaging core, bending at the knees and hips until your thighs are parallel with the floor
- Keep your head up, back straight and knees aligned over your ankles and toes
- Pause for a moment at the bottom then push through your heels to raise back up to the starting position
- Perform 10-12 repetitions
Leg Press
- There are three main types of leg press: upright seated sled, angled sled and the vertical press
- Load your weights and adjust the seat for maximum range of motion
- Sit down and place feet on the platform
- On the downward movement let legs come all the way in to the chest until the buttocks lift slightly off the seat
- Then push through the heels to straighten legs, without locking at the knees
- Perform 10-12 repetitions
Leg Extension
- Leg extensions can be performed as either a double leg or a single leg exercise and the intensity can be increased through steps and stages
- Load the weights, adjust the seat so your knees are at the hinge of the machine and your ankles rest comfortably under the foot pads
- Hold the handles, engage your core and extend your legs to lift the weight - do not arch your back
- Give your thighs an extra squeeze at the top of the movement and then lower in a controlled fashion to the start position
- Perform 10-12 repetitions
Leg Curl
- There are several types of leg curl machines: prone (lying) leg curl, seated reverse leg curl, standing leg curl
- Choose your machine, load the weights, adjust the seat so your knees line up with the hinge of the machine and adjust the pads to fit comfortably behind your ankles
- Hold the handles, engage your core and contract hamstrings to raise the pads to your buttocks - do not arch your back
- Give your hamstrings and glutes an extra 2 second squeeze at the top of the movement then lower to the start position
- Perform 10-12 repetitions
Lunge
- Lunges can be performed with dumbbells or a barbell, stationary -stepping forward, stepping backward, traveling - stepping forward or backward
- Stand with feet together, hands holding dumbbells by your sides
- Tighten core and step forward with right foot (approx. 11/2 to 2 feet)
- Bend at the knees to lower left knee toward the floor - but do not touch - you should be in a forward lunge position with right leg forward and left leg back
- Keep torso engaged and right knee over ankle
- Stand up stepping right foot back to bring feet together
- Continue alternating lead leg until you have completed 20 lunges (10 per leg)
Bridge
- In my opinion, this is the best exercise for lifting and toning your glutes
- Lie on your back, with knees bent and feet flat on the floor, hands by your sides
- Engage your core, raise hips as high as you can and at the top of the movement, let knees fall out from centre in an arc
- squeeze glutes and bring knees back together before lowering hips to the starting position
- Perform 10-12 repetitions
Seated Calf Raise
- There are two main types of seated calf raises: the donkey calf raise machine and the upright seated calf raise machine
- The donkey calf raise machine focuses on your gastrocnemius (the big meaty part of your calves)
- The upright seated calf raise machine focuses on your soleus - the flat muscle that sits under your gastrocnemius
- Set the appropriate weight, engage core, and lift on to your toes
- At the top of the movement, squeeze calves then lower to a point where heels are below the level of the balls of your feet
- This will give a good stretch in the calves before raising again
- Perform 15 repetitions

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SAMPLE UPPER BODY WORKOUT ROUTINE FOR INTERMEDIATE
AND ADVANCED LEVELS

Bench Press
Incline Flyes
Chin ups /or Lat Pulldown
Seated Row
Seated Shoulder Press with Dumbbells
Deltoid Flying Combo
Dips
Lying Triceps Press
Preacher Curl with EZ-Curl Bar
Standing Dumbbell Hammer Curls

This routine should be performed three days a week. Try it for the next 4 weeks. Exercises are performed for 3-4 sets of 10-12 repetitions, depending on whether you're aiming for muscle building or for toning.

1. Bench Press

· This exercise can be performed with many variations: flat bench, incline, decline, using a barbell, using dumbbells

· Lay down on a bench, grip weight wider than shoulder width apart and raise toward ceiling

· Lower weight (barbell or dumbbells) to the level of your chest, pause and return to start position

· Repeat for 10-12 repetitions

2. Incline Flyes

· Performed with dumbbells on a 45° incline bench

· Sit on bench and raise dumbbells toward ceiling

· Engage core and slowly lower dumbbells in an arc out to your sides

· Elbows should remain slightly bent throughout the exercise

· Keep elbows in line with shoulders at the bottom of the movement

· Return to starting position, raising dumbbells in an arc toward ceiling

· Perform 10-12 repetitions

3. Chin ups

· If you have access to a chin up bar, grasp the bar wider than shoulder width apart in an overhand grip (palms facing away from you)

· Hang from the bar to stretch out your Lats

· This is your start position

· Pull yourself up until your chin is level with the bar, keeping elbows back and pulling your shoulder blades together

· Lower your body in a controlled manner to the start position

· Perform 10 repetitions

4. Lat Pulldown

· This exercise can be performed with various hand grips: wide overhand grip, wide T-bar grip (palms facing each other), narrow T-bar grip, narrow underhand grip

· If you want to emphasize your lats, stick with the wide grip variation as this will develop that V-back appearance

· Find a lat pulldown machine, grasp bar, lower yourself to the seated position, thighs under pads and arms stretched overhead

· Without swinging your back, lower the bar in front to the level of your collar bone

· Keep shoulders down, elbows back, and squeeze shoulder blades together on the down stroke

· Pause at the bottom of the movement then raise the bar in a slow, controlled manner to the start position

· Perform 10-12 repetitions

5. Seated Row

· This exercise can be performed with a narrow grip triangle bar or a shoulder width T-bar

· Sit down on the seated row cable machine

· Grasp bar with palms facing each other and rest your feet on the backstop, knees slightly bent

· Start in an upright seated position with back straight and arms stretched out in front of you

· Engage core, bend at the hips to give a good stretch in the back and arms -*don’t bend too far forward (less than 45°)

· This is your start position

· Raise body to the upright position by engaging back, pulling with arms and squeezing shoulder blades together until torso is upright with elbows bent and hands/bar at lower ribcage

· Pause giving an extra squeeze at the shoulder blades before returning to the start position

· Perform 10-12 repetitions

6. Seated Shoulder Press with Dumbbells

· Find an upright bench for proper back support and sit down

· Grasp dumbbells and raise to the level of your ears

· This is your start position

· Engage core and slowly raise dumbbells toward the ceiling, making sure to keep your back against the back rest – no arching

· At the top of the movement, pause then lower dumbbells in a controlled manner to the start position

· Perform 10-12 repetitions

7. Deltoid Flying Combo

· Stand with a light dumbbell in each hand, palms facing thighs, knees slightly bent

· Simultaneously raise both dumbbells straight out in front to the level of your shoulders

· From this point, swing weights out to your sides maintaining shoulder level and lower weights to your sides

· Retrace steps by raising weights out from your sides to shoulder level, then swing weights from side to front maintaining shoulder level, then lower to start position in front of your thighs

· Perform 10 repetitions

8. Dips

· Dips can be performed on parallel dip bars or between two benches

· For the parallel dip bars, place one hand on each bar and rise up on to your hands, tucking feet under your torso

· Lower your body by bending at the elbows to dip shoulders down, close to hands

· Remember to keep elbows close to the body

· Using your triceps, push your body back up to the start position, arms straight with body weight evenly distributed over hands

· If you’re using two benches, place hands behind your back on one bench (arms straight and hands approx. hip width apart) and your feet out in front on the second bench. You should be in an L-sit position with your body weight supported on your hands and feet

· Lower to a dip position and use your triceps to raise back up to the start position

· Perform 10-12 repetitions

9. Lying Triceps Press

· Grasp barbell in an overhand grip (palms down), hands approx. 4-6 inches apart and lie down on a flat bench

· Press barbell up toward the ceiling (palms should be facing away from you) – this is your start position

· Keeping upper arms & elbows in place, hinge at the elbow moving forearms and bar toward forehead

· Just before reaching forehead, move bar back to the start position

· Perform 10-12 repetitions

10. Preacher Curl with EZ-Curl Bar

· This exercise is performed on a preacher curl bench. The bench will have a seat and a padded 80° angled top

· Load an EZ-curl bar and place it on the rack in front

· Grasp the bar with an underhand grip, placing upper arms and chest against the pad and sitting down on the seat

· From this extended arm start position, bend the elbows and curl the bar up until it reaches shoulder level

· Return to the start position

· Perform 10-12 repetitions

11. Standing Dumbbell Hammer Curls

· Stand comfortably with knees slightly bent and a dumbbell in each hand

· With palms facing your sides, slowly curl dumbbells up to the level of your shoulders maintaining the same “palms-in” position

· Lower in a controlled manner to the start position

· Take care not to swing, thrust, twist, or bounce the weights up to the raised position – engage your core

· Perform 10-12 repetitions

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SAMPLE BEGINNERS WORKOUT ROUTINE

Shoulder press with barbell

Squat

Push-up

Chin up or barbell row

Barbell bicep curl

Lying tricep extension with barbell

Standing calf raise

Front plank

This routine should be performed three days a week for the next 4-6 weeks (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday). Exercises are performed in the order listed with just one set and 8-10 repetitions, except the front plank which is held for a count of 30 seconds. Repetitions should be performed in slow, even strokes without rest between each rep. When moving from one exercise to the next, take a 30-60 second break and stretch out the muscles you were just working on (see _{^{STRETCHING CHART}} for details).

Shoulder Press with Barbell

sit upright on a bench with good back support
grip barbell in an overhand grip (palms down) slightly wider than shoulder width apart
hoist barbell to the level of your collar bones - this is your starting position
press barbell above head, and keep your back straight and up against the backrest of the bench
return barbell to start position at the level of the collar bones
perform 8-10 repetitions without pausing between reps

Squat

stand with feet shoulder width apart and hold a barbell on your back at the level of your shoulders (perform squats in a squat cage if possible - for increased safety)
lower yourself into a squat position by engaging your core, bending at the knees and hips until your thighs are parallel with the floor (like sitting on a chair)
keep your head up, back straight and knees aligned with your ankles and toes
Pause for a moment then push through your heels to raise back up to the standing position
perform 8-10 repetitions

Push-up

start in a push-up position on the floor, hands wider than shoulder width apart, legs stretched out behind you
engage core, press up onto hands and balls of feet, keeping torso flat
return to start position without resting torso on the floor
perform 8-10 repetitions
if you cannot perform full push-ups on hands and feet, start on your hands keeping knees and feet on the floor to perform push-ups and graduate to balls of feet when your strength increases

Chin up or Barbell Row

if you have access to a chin up bar, grasp the bar wider than shoulder width apart in an overhand grip (palms facing away from you)
hang from the bar to stretch out your Lats (back muscles)
this is your start position
pull yourself up until your chin is level with the bar, keeping elbows back and pulling your shoulder blades together
lower your body in a controlled manner to the start position
perform 8-10 repetitions (you may have to work your way up to this)
if you don't have access to a chin up bar, perform wide grip barbell rows instead
start by picking up a barbell off the floor with an overgrip (palms facing the floor
hands should be in a wide grip, wider than shoulder width apart
stand tall, bend knees slightly, engage core
bend at the hips until back is parallel with the floor and barbell is hanging down in front of you - this is your starting position
raise barbell to your chest, keeping elbows back and squeezing your shoulder blades
lower barbell to starting position in a controlled fashion
perform 8-10 repetitions

Barbell Bicep Curl

grasp barbell in an underhand grip (palms facing up) with hands about shoulder width apart
stand tall, knees slightly bent, with barbell resting against thighs - this is your starting position
engage core, use biceps (upper arm muscles) to curl the bar up toward your shoulders, while keeping your elbows at your sides
squeeze biceps at top of movement then slowly lower to starting position
if body sways during the movement, the barbell is too heavy and should be replaced with a lighter one
perform 8-10 repetitions

Lying Tricep Extension with Barbell

grasp barbell in an overhand grip (palms down), hands approx. 4-6 inches apart and lie down on a flat bench
press barbell up toward the ceiling (palms should be facing away from you) - this is your starting position
keeping upper arms & elbows in place, hinge at the elbow moving forearms and bar toward forehead
just before reaching forehead, move bar back to the starting position
perform 8-10 repetitions

Standing Calf Raise

if you have access to a standing calf raise machine, stand with balls of feet on platform and shoulders under the shoulder pads, knees slightly bent
set the appropriate weight, engage core, and lift on to your toes
at the top of the movement, squeeze calves then lower to a point where heels are below the level of the balls of your feet
this will give a good stretch in the calves before raising again
perform 15 repetitions
if you don't have access to a standing calf raise machine, you can perform this exercise with dumbbells
place a stepping block by the wall or use a stair
hold a dumbbell in your right hand and place your left hand on the wall for balance
place right foot (ball of foot) on step and keep left foot suspended in the air
perform calf raise by moving up on to the ball of your right foot and then back down to the stretched calf position
perform 15 repetitions then switch hands and feet and perform 15 more on the other foot

Front Plank

lay on stomach with elbows under shoulders, make fists and move palms close together to create triangle with forearms
tighten abdominals and raise body on to elbows and balls of feet in a plank position
keep your torso flat like a board - do not raise your hips or sway your back
hold for 30 seconds (work your way up to 30 seconds if need be) - remember to breathe
repeat 8 times
if the original plank is too difficult to hold, start with an elbows and knees plank until you can graduate to the balls of your feet

The importance of using barbells instead of dumbbells in many of the exercises is to engage major muscle groups and to teach you to perform exercises in a balanced form. When raising and lowering a barbell you are more likely to see if your are pulling or leading with one side and therefore be able to correct it before it becomes a bad habit.

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BLAST THE FAT ROUTINE

Walking Lunge
Wood Chops
Side Walking Squat
Push-up to Side Plank
Skips
Squat, Curl & Press
Mountain Climbers
Spiderman Crawls
Reverse Lunge & Lift
Gliding Plank

Exercises should be performed in order, one right after the other without rest between exercises. Once a complete circuit has been performed (exercises 1-10) take a 30-60 second break and repeat circuit. Perform 3 circuits in total.

Beginners should perform exercises with body weight only.

Walking Lunge
- stand tall with feet together, hands on hips
- tighten core and step forward with right foot (about 11/2 - 2 feet forward)
- lower left knee toward floor - but do not touch - you should be in a forward lunge position with right leg forward, left leg back
- keep torso engaged and right knee over ankle
- stand up stepping left foot forward to bring feet together
- continue alternating lead leg as you walk forward until you have completed 20 lunges
Wood Chops
- stand with feet shoulder width apart and hold a medicine ball overhead
- drop down into a squat while swinging ball down in front of body, between legs (like you're chopping wood)
- keep torso engaged, head and shoulders upright
- swing ball back up overhead as you rise to the starting position
- repeat wood chop for 20 repetitions
Side Walking Squat
- stand with feet shoulder width apart, arms out in front for balance
- lower into a squat position
- engage core and step to the right maintaining squat position
- transfer weight to right foot and step left foot beside right foot, still maintaining squat position
- continue stepping right for 10 repetitions then switch to move left for 10 repetitions
Push-up to Side Plank
- start in a push-up position on the floor, hands under shoulders (*Beginners - perform push-ups on hands and knees and omit the rotation)
- engage core, press up onto hands and at the top of the push-up rotate torso opening up to the left, lifting left hand and foot off the floor, balancing on right hand and foot (side plank position)
- return to starting position and repeat on opposite side
- perform 5 repetitions per side
Skips
- if you don't have a skipping rope, use an imaginary one
- skip for 125 beats - approx. 1 minute
Squat, Curl & Press
- holding a dumbbell in each hand, stand with feet shoulder width apart
- lower into a squat position, keeping torso engaged, shoulders square, and head facing forward
- at the bottom of the squat, squeeze glutes (butt muscles) to stand up while curling dumbbells up toward shoulders (bicep curl)
- from standing position, press dumbbells overhead (shoulder press)
- return to starting position with hands down by your sides
- perform 10 repetitions
Mountain Climbers
- start on the floor in a push-up position, rise up to a full push-up
- keep hands firmly planted on the floor and jump right foot forward into a deep lunge position (knee under chest)
- without pausing, jump left foot forward while moving right foot back to starting position
- remember to keep hips down and core engaged
- continue switching back and forth for 20 repetitions (10 per leg)
Spiderman Crawls
- start in push-up position with body slightly elevated (between a full push-up and lying on the floor, arms bent) with left hand about a foot ahead of right hand
- draw right knee up and step as close to right elbow as possible with right knee to the outside of right elbow
- from this position, push off right foot to crawl forward with right hand while simultaneously moving left knee up toward left elbow
- keep your bottom low - it's like trying to crawl under a fence without touching your torso or your knees to the ground
- crawl for 10 steps
Reverse Lunge & Lift
- stand with knees slightly bent and a dumbbell in each hand
- engage your core, step back with right foot and lower into a lunge position (remember to keep left knee at a 90 degree angle and do not push past your toes)
- push off right foot (back foot) to straighten leg behind you while rising up on left leg to a standing position
- squeeze glutes as you hold right leg up in the air behind you for a count of 2
- return to starting position and repeat lunge & lift with left leg back
- perform 10 repetitions per side
Gliding Plank
- start in a plank position on your hands with legs extended and a disc (or towel) under each foot for gliding purposes
- engage core, do not let hips rise or fall
- keeping left foot stationary, slide right foot out to the right, then back toward left side, crossing under the body, and back out to the right again (like a pendulum)
- return right foot to centre and repeat gliding motion with left foot
- perform 10 repetitions with each foot

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CORE STABILIZERS

Beginner Core Exercises

Bicycle Crunch with Pilates Variation
- lay on your back with legs bent and knees pulled in to chest
- put right hand on the outside of right shin and left hand on the inside of right knee (both hands should be on the right leg)
- while pulsing right knee at chest, straighten left leg and lower toward the floor - but do not touch the floor
- switch legs; release right leg and straighten toward floor while drawing left knee to chest and grasping outer left shin with left hand and inner left knee with right hand
- repeat 15 per side
Front Plank
- lay on stomach with elbows under shoulders, make fists and move palms close together to create triangle with forearms
- tighten abdominals and raise body on to elbows and balls of feet in a plank position
- keep your torso flat like a board - do not raise your hips or sway your back
- hold for 30 seconds (work your way up to 30 seconds if need be) - remember to breathe
- repeat 5 times
- if the original plank is too difficult to hold, start with an elbows and knees plank until you can graduate to the balls of your feet
Dynamic Supermans
- start by laying on stomach with arms stretched out above your head, hands and feet on the floor
- at the same time, raise right arm and left leg off the floor about 6 inches and hold for a two count
- alternate; as you lower right arm and left leg, lift your left arm and right leg and hold for a count of 2
- repeat 15 times per side

Intermediate Core Exercises

Crunch on Stability Ball
- sit on edge of stability ball with feet on floor, approx. shoulder width apart
- stretch arms above head with finger pointing toward the ceiling
- perform a crunch by engaging the abdominals to move your torso toward your hips, all the while keeping fingers pointing toward the ceiling
- return to start position
- repeat 15 times
Side Plank with Twist and Reach
- lay on your right side with legs stretched out, feet stacked on top of each other, hips in line, and right elbow under right shoulder
- tighten torso and raise up on right elbow and forearm
- raise left arm up and point finger toward ceiling
- in this position, shoulders should be stacked one on top of the other, and hips, legs and feet should also be stacked
- from this starting position, bend and rotate left arm down in front and through the space between your right side and the floor
- return to starting position
- perform 10 repetitions on your right side then switch to your left side and repeat
Four Legged Dynamic Pointers
- get down on your hands and knees
- from this starting position tighten your torso, draw left knee to chest and touch left knee with right hand, then straighten left leg and right arm in line with torso
- bring limbs back to starting position (all four on the floor) and repeat with alternate leg and arm
- repeat 15 times per side

Advanced Core Exercises

Weighted Russian Twists
- sit on the floor facing the wall with knees slightly bent and feet against the wall
- pick up weight, tighten torso and lean back to form a 30-45 degree angle at the hip
- begin to twist from side to side moving the weight in an arc from centre to right side, across the middle to the left side, and back to centre
- repeat 15 times
Walking Planks with Alternating Arm & Knee Raises
- start in front plank position on elbows and feet
- walk four steps forward and raise right arm straight out in front, in line with head and torso
- lower arm to starting position and take four steps backward
- lift left foot off floor, rotate out at the hip and draw knee up to same level as the hip (knee is out to side on same plane as torso)
- straighten leg and return foot to the floor in starting position
- repeat sequence with alternate limbs to complete one repetition
- perform 10 repetitions
"StarFish" - Side Plank with Rotations using Stability Ball
- lay on right side in a side plank position (see intermediate #2 for details) with stability ball between lower legs
- raise left arm to point fingers toward ceiling - this is your "StarFish" position (starting position)
- tighten core and slowly lower left hand in front of body and through the space between right side and floor (see intermediate #2 for details on rotation)
- bring left hand back up to starting position with fingers pointing toward ceiling
- perform 10 rotations with left arm and then switch to side plank on left side, performing 10 rotations with right arm
- want to kick it up a notch? Raise yourself on your hand instead of your elbow

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MORNING FIVES

Stair climbing
- start by climbing the stairs 5 times, this will take approx. 2 minutes
- if you don't have stairs, march in place for 2 minutes
Squats
- once you've completed your stair climbing, stand in front of your couch or a sturdy chair with feet shoulder width apart
- stretch arms out in front for balance and lower your body to a squat
- just before your derrière touches the seat, rise up to the standing position
- repeat 5 times
Head & Shoulders, Knees & Toes
- stand tall, stretch arms overhead
- touch shoulders
- bend at the hips and touch knees, then toes
- now reverse the move by straightening up, touching knees, then shoulders, then raising arms above head
- repeat 5 times

This is a fun, easy to remember routine to get your system up and running each morning.

Copyright . Michele Tse. All rights reserved.
The contents of this site are the opinions of Michele unless otherwise noted. The information on this site is intended for general informational and educational purposes only and is not a substitute for professional medical or nutritional advice or treatment. Please consult your health care practitioner before beginning any fitness program.

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