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March 12 - Week 4- M, W, F



March 12 , Week 4 - M, W, F
Workout Routine:


RESISTANCE TRAINING

Circuit Training Exercises

Ball Pushups:
Ball Squat:  (hold dumbbells on your side if available)
Seated Band Row
Hip Bridge
Side Lateral Raise w/ band
Tricep Extensions
Ball Crunch
Superman

Circuit training is an excellent way to improve mobility, strength and
stamina. This circuit training format utilizes a group of 8 strength
exercises that are completed one exercise after another with little or no
break. Each exercise is performed for a prescribed amount of time before
moving on to the next exercise. The exercises within each circuit are
separated by brief, timed rest intervals, and each circuit is separated by
a longer rest period. The total number of circuits performed during a
training session may vary from two to five depending on your training level
(beginner, intermediate, or advanced), your period of training (preparation
or competition) and your training objective.

Beginner:

·        30 seconds per exercise

·        30 second break in between: 

·        Total number of circuits: 2-3

Intermediate:

·        45 seconds per exercise

·        15 second break in between

·        Total number of circuits: 3-4

Advance:

·        60 seconds per exercise

·        10 second break in between

·        Total number of circuits: 4-5

Example for a beginner:  Do ball pushups for 30 seconds (whatever amount
you can complete), followed by 30 second break.  Next, perform Ball Squats
for 30 seconds (whatever amount you can complete) followed by a 30 second
break. Repeat until the last exercise (superman) and go back to ball
pushups again; for a complete a total of 2-3 rounds.

INTERVAL TRAINING TIPS

If you want to maximize your results even more, I suggest that you also incorporate
my 16 week interval training with your exercise routine.   The article can be found here:
http://www.iwantsixpackabs.com/my_video_tips/interval_training.html

For example:
Monday: Resistance Training (from the fitness video journal)
Tuesday: Interval Training:  Cardio
Wednesday: Resistance Training (from the fitness video journal)
Thursday: Interval Training:  Cardio
Friday: Resistance Training (from the fitness video journal)
Saturday: Interval Training:  Cardio
Sunday: Rest

EATING TIPS

Make sure to keep following my simple eating tips:
http://www.iwantsixpackabs.com/articles/eating.html

Basic Rules:
Rule #1: Eat smaller meals throughout day. 
Rule#2: Consume enough high quality protein every day. 
Rule#3: Consume 25-35 grams of fiber each day
Rule#4: Avoid refined sugars and refined grains.
Rule#5:  Consume an adequate amount of fat.
Rule#6:  Keep yourself hydrated all day.

RESISTANCE TRAINING ROUTINE

Exercise
Pushup (both hands on ball)
1) Get on your knees and place hands 6-8 inches apart onto the flexaball.
2) Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line.
3) Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the flexaball.
4) Return to the start position by extending at the elbows and pushing the body up.
5) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.


Trainer's comments: A1
Wall Squat with resistance
1. Start by placing the ball behind the small of your back. Place the band your your feet and hold onto it with your hands.
2. Slowly squat down until your thighs are near parallel to the ground.
3. Return to the starting position and repeat.

Trainer's comments:
A2
(hold dumbbells on your side if available)
Seated Row with Bands
1. Start by attaching a band to the top of a door or fixed object.
2. Sit on the ground with your knees bent and your arms extended up and out.
3. Pull the handles towards your chest keeping your elbows close to your body.
4. Pinch your shoulder blades together while performing this movement.
5. Repeat for the prescribed number of repetitions.


Trainer's comments:
A3
Or sit on the ball

Hip Bridge on Ball
1) Assume back lying position on floor. Place hands at sides with palms down on floor.
2) Start position: Place heels on top of Flexaball with knees slightly bent.
3) Raise hips off floor by pressing heels into ball.
4) Return to start position.
5) To increase difficulty, raise and extend arms above chest.



Trainer's comments:
A4
Lateral raise with tubing
1) Step onto tubing with feet hip width apart and knees slightly bent.
2) Start position: Grasp handles with a neutral grip (palms facing each other). Arms should hang down to sides with elbows slightly bent.
3) Raise handles to side of body at shoulder height keeping elbows only slightly bent.
4) Return to start position.




Trainer's comments:
A5
Cable Overhead Tricep Extensions
1. Start by placing cable or band at or near head level. Step forward with one foot for balance.
2. Grab handle with your hands and with your elbows pointing forward extend your hands out until your arms are straight.
3. Return to the starting position and repeat for the recommended repetitions.




Trainer's comments:
A6
Stability Ball Crunch
1. Sit in upright position on flexaball with feet flat on floor.
2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a ?able top position parallel to floor.
3. Place hands across your chest. Head should be in a neutral position with a space between chin and chest.
4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
5. Return to start position.
6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.


Trainer's comments:
A7
Superman
1) Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor.
2) Raise chest and head off floor keeping feet in contact with floor.
3) Return to start position.
4) To increase resistance, extend arms and place hands overhead.
5) Do not raise head past 8-12 inches - excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk.


Trainer's comments:
A7
Perform on the floor without the BOSU




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Best Gym Exercises and then some!
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