Print
Weight Loss Workout #3
| Exercise | Manual-Notes (if any) | |||||||||||||||||||||
One Leg Box Step Up
1. Stand to the right of the box. Place left foot on top of box. 2. Raise body using the left foot only until leg is extended 3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription. Trainer's comments: |
|
|||||||||||||||||||||
Bench Press (dumbbell)
1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with palms facing forward. 3) Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned at the mid chest area. 4) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position. 5) To end the exercise, place the DB’s on shoulders and return to the seated upright position. Trainer's comments: |
|
|||||||||||||||||||||
DB Deadlift Curl and Press
1. Holding dumbells at your side proceed to squat down into a squat until the dumbells almost touch the ground. 2. Stand up and curl the dumbells to shoulder level. 3. Now press the dumbells up over your head until your arms are extended. 4. Return to the starting position and repeat. Trainer's comments: |
|
|||||||||||||||||||||
Recumbent Bike
Sit in the seat and adjust the seat so that your knee is slightly bent when the pedal is in the farthest position. Adjust the resistance so that it is challenging yet allows you to keep good technique. Trainer's comments: |
|
|||||||||||||||||||||
Double Crunch
1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Start position: Hands behind head and knees bent at 90 degrees. 3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest. 4. Return to start position. 5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments: |
|
|||||||||||||||||||||
Vertical Hip Raise
1. Step up onto apparatus and place forearms into pads. Grasp handles and stabilize shoulders by depressing shoulders down. 2. Start position: bring knees up with hip flexed at approximately 90°. 3. Keeping back firmly pressed against back support, slowly lower legs. 4. Return to start position. 5. Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement. Trainer's comments: |
|
|||||||||||||||||||||
Pushup Superman w/ Alternating Arms
Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds. Trainer's comments: |
|
|||||||||||||||||||||
Treadmill
Start by placing the speed at a comfortable walk. If you want increase the speed until you are into a jog or run. You can also place the treadmill on an incline to increase the difficulty. Trainer's comments: |
|
|||||||||||||||||||||
Standing Dumbbell Rear Lateral Raise
1. Start position: Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor). Bend forward at about a 45 degree angle. 2. With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement. 3. Return to start position. 4. Remember to keep head in a neutral position. Trainer's comments: |
|
|||||||||||||||||||||
Dumbell Shoulder Press on ball
1) Sit in upright position with knees slightly bent. 2) Start position: Position DB’s to ear level with an overhand grip (palms facing forward). 3) Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times. 4) Return to start position. Trainer's comments: |
|
|||||||||||||||||||||
Dumbbell Bent Over Row
1) Stand with feet hip width and knees slightly bent. 2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor). 3) Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement. 4) Return to start position. 5) Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury. Trainer's comments: |
|