Virtual Fitness Trainer » Workouts

1 Rule To Optimize Your Workout

Admin — Mon, 19 Jul 2010 08:53:48 +0000

I figured this would be a great time to share this killer article with you. It’s from my friends and partners over at Prograde Nutrition.

Bottom line: Recent research shows any strength training workout should be followed by proper post-workout nutrition.

It’s all right here ==>

http://virtualfitnesstrainer.getprograde.com/recovery-research.html

Enjoy!
Yours in health,
Mandy

PS – I’m not kidding around. Do NOT waste your workout by fueling your body with junk afterward. Find out what the RESEARCH shows: http://virtualfitnesstrainer.getprograde.com/recovery-research.html

Intermediate And Advanced Six Pack Stomach Exercises

Admin — Sun, 13 Dec 2009 05:40:00 +0000

For more six pack stomach tips and beginners abs workout routine go here: Abdominals – Cool Six Pack Abs Exercises Workout Routine For Your Midsection

Intermediate Routine

Legs Raised Crunch

Lie flat on your back on the floor. Have your hands clasped lightly behind your neck and your legs extended directly upwards with the soles of your feet facing the ceiling and keeping your knees slightly bent. Crunch up with your hands reaching towards your toes raising your head and shoulders off the floor. Squeeze your abdominal muscles then lower yourself down to the floor, keeping your legs in the same position.

Incline Bench Reverse Crunch

Lying flat on your back on an Incline Bench with your head at the higher end of the bench and your legs toward the lower end. Have your legs bent and slightly extended. Place your hands up behind your head holding onto the pad or bars. Do not use your arms to pull yourself up. Concentrate on using your abs to squeeze your pelvis up. Curl your knees up towards your chest, lifting your lower back off the bench. Squeeze at the top of the movement then lower down slowly to starting position. Note: I’ve mentioned that your legs are only be to slightly extended… not fully extended.

Side Leg Raises

Lie on your right side with your body in a straight line. Have your knees slightly bent and your right arm stretched outwards with your palm facing the floor for support. Have your left arm bent with your left hand at your temple at the left side of your head. Now raise your left leg up while also slightly raising your head and shoulders until you feel the crunch at the side of your waistline. Squeeze, then lower your upper body and your leg down until it nearly touches your right leg (about 3 inches apart), then repeat. Complete your reps then change sides.

Advanced Routine

Knee Thrust Backs

Lying flat on your back on the floor. Have your hands down by your sides with your palms facing the floor. Depending on how advanced your abdominal training is you can have your legs fully extended, with your legs virtually touching the floor, otherwise you may like to bend your knees to lessen the strain on your lower back.

Raise your legs thrusting them up off the floor, until your knees virtually reach your chest. Raise your head and shoulders slightly squeezing your abs. Lower your pelvis and legs down to starting position. Keep this movement continuously until you have completed your set. To increase the intensity try not to touch the floor with your feet in between reps. Correct form is very important with this exercise. So just take your time and make sure you perform this exercise properly.

Lying Leg Thrusts – OUCH!

Lie flat on your back on the floor. Depending on how advanced your abdominal training is you can either have your legs fully extended and flat on the floor, or bent. Have your head and shoulders raised off the floor, with your hands underneath your butt. (Where your butt joins the back of your thigh) This is to help prevent your back from arching when lowering your legs.

Raise your legs thrusting them up off the floor, your lower back should also raise up off the floor. Squeeze your abs then lower your pelvis and legs down to starting position. Correct form is also very important with this exercise.

Side Leg Raises

Lie on your right side with your body in a straight line with your knees slightly bent. Have your left arm bent and left hand supporting the back of your neck, keeping your elbow facing upwards. Your right arm should be in front of you with your right hand resting on your hip or on the floor. Raise both your legs and your upper body upwards (not too much) until you feel the crunch. Squeeze then lower your legs and upper body back down to starting position. Complete the required amount of reps then switch sides.
Happy Training… Enjoy your ab workout routine!

IMPORTANT: The above workout is an excerpt from my newsletter. It is provided free on this site but does not include support or customization.

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons Virtual Fitness Trainer, http://www.virtualfitnesstrainer.com and http://www.virtualfitnesstrainer.com.au disclaims any liability or loss in connection with the above content, programs, links or advice given in this newsletter or in this document.

Kick Butt Exercise For Thighs

Admin — Fri, 13 Nov 2009 07:11:43 +0000

If you’d like the first four exercise for thighs go here: Lean, Shapely, Kick-Butt Sexy Legs!

5. Box Jumps (3 box jumps = 1 rep. Up to 5-6 reps, depending on your fitness level)
You will need 3 aerobic steps at different heights. You will need to adjust these to the correct height for your body height and fitness capability. Line the 3 steps up spacing them out sufficiently so that you can comfortably jump over one step and then straight over the next one and then the next one. You may need to do a couple of practice runs at this to get the spacing correct. The first step should be the highest step. Then second step should be medium height and the third should be quite low. For example: 10, 8 and 6 inches high. I recommend starting with quite low step heights until you get the distance between the steps correct and you’ve become accustomed to using this exercise.

Stand in front of the first step, with your chest out, knees soft, midsection firm. Jump up, bringing your knees up high, over the first step, land with your knees soft, then jump over the second step, landing with your knees soft then straight over again for the third step. The object of this is to keep the jumps continuous and flowing. Do not stop’n’start between each jump as this will jar your back and joints. Once you’ve jumped over the steps walk back and start again.

When you are first learning this exercise you may find it difficult to perform. However once you get the momentum going and have performed a few sessions you will find them very effective for your leg training and increasing your fitness level.

6. Fitball Hammy Curl (up to 15 reps)
Lie on your back on the floor with your legs extended straight out in front of you and your heels on the top front of your fitball. Place your arms by your sides with your palms flat on the floor. Have your hips raised off the floor so that only your upper back, shoulders, arms and head are on the floor. Now roll the ball towards your butt bending your knees so that the soles of your feet are on the fitball. Your aim is to ensure that your hips and butt don’t sag or drop – they must stay in the raised position. Hold this position for a count of two squeezing your butt and hammies. Then roll the fitball back out again. Continue to curl / roll the ball in and out until you complete your set.

How many sets?

The first time you perform this workout 1-2 sets of each exercise will be sufficient to get you used to using these exercises. Once you’re confident then you can perform up to 4 sets of each one. Obviously I don’t recommend this workout to be performed all year round. Throw this workout in here n there when you need something different to help spice things up. Use it for 6 (no more than weeks at a time.

If there’s a exercise that you want to use more often then you can incorporate it into your own current program. Outside of the above 6-8 week workout the Wide stance jumping squats and the box jumps should be kept for “now and then” only as they are hard yakka and you don’t want to play havoc on your joints.

Other stuff…

Let me warn you that you will feel stiff and sore so please ensure that you get plenty of sleep, stick with your eating plan and supplements to support the repair and development of your leg muscles during this kick butt exercise for thighs regime`.

ALWAYS, warm up before your workout. A cool down is essential – at least 10 minutes of gentle cardio then straight onto your stretches. After this particular workout pay special attention to stretching your hammies, glutes and quads.

IMPORTANT: The above workout is an excerpt from my newsletter. It is provided free on this site but does not include support or customization.

Abdominals – Cool Six Pack Abs Exercises Workout Routine For Your Midsection

Admin — Tue, 10 Nov 2009 13:04:13 +0000

I don’t know anyone who doesn’t want a toned midsection… This is one of the most asked for “training goals” when it comes to getting into shape. Below is an easy six pack abs exercises workout routine to help you strengthen and tone your abs.

Few Rules And Tips About The Following…..

a. As per the rest of your muscles, for “bigger” ab muscles you increase the resistance and lessen the reps. You can do this by holding for a count of up to 4-6 when contracting your ab muscles or use tubing, dumbbells, weight plates, medicine balls.

If you’ve achieved a fairly strong ab region and but want to reduce your waistline, yet keep it trim, then increase the reps and decrease the resistance to say a count of 1-2 when contracting your abs.

Example:

BIG MUSCLES = 4-5 sets of 10 reps holding for a count of 4-6 on contraction

SMALLER MUSCLES = 5 sets of 20+ reps holding for a count of 1-2 on contraction.

b. Quality reps are best. If you’re swinging your legs, arms and head around performing 100’s of reps you are wasting precious training time.

c. If you’re a beginner don’t go performing the advanced abdominals exercises because you will more than likely cause yourself an injury. They are for advanced training folk only.

d. If you have lower back problems then make sure you use some kind of support for your lower back. You can fold up a towel and place it where your back arches up when lying on your back.

e. The closer your legs are bent towards you the less stress on your lower back. So if you find your lower abs exercise – for example – is causing lower back strain keep your legs bent and knees closer to your upper body.

Your Six Pack Abs Exercises…

Beginners Routine

Abdominal Crunches

Lie flat on your back on the floor with your legs bent, feet flat. Clasp your hands lightly behind your neck, keeping your elbows back, in-line with your head. Crunch up slightly, raising your head and shoulders, breathing out as your upper body raises. Do not drag your neck and head upwards with your hands rather crunch up with your chest and shoulders letting your neck relax, while being gently supported by your hands. Lower your head and shoulders back down to the floor and repeat.

Reverse Crunches

Lie flat on your back, legs raised and bent, with your lower legs folded. Place your arms down by your sides with your hands facing downwards. Now raise your pelvis off the floor while also squeezing your lower abs, breathing out as you do this. Lower your pelvis down again and repeat the exercise. Use your lower abs – not your legs when raising your pelvis.

Extended Leg Crunch to the sides

Lie flat on your back on the floor. Have your hands raised (fingertips towards the ceiling) above your chest and your arms extended. Your legs should also be extended directly upwards, with the soles of your feet facing the ceiling and keeping your knees slightly bent. Crunch up with both your hands reaching towards your right knee raising your head and shoulders off the floor. Exhale as you crunch up. Squeeze your abdominal muscles then lower yourself down to the floor, keeping your legs in the same position. Crunch up again reaching for the left knee and lowering your upper body down again. and as I’ve already mentioned use your chest to crunch up to reduce the strain on your neck.

Continue here for Intermediate And Advanced Six Pack Stomach Exercises

IMPORTANT: The above workout is an excerpt from my newsletter. It is provided free on this site but does not include support or customization.

12 Great Butt Exercises

Admin — Sun, 08 Nov 2009 09:06:56 +0000

Do you dread the summer months knowing that you are going to have to, sooner or later, start on your butt exercises regime, so you can bare your butt in those new shorts or the new swimwear you’ve just purchased? Don’t forget winter – when a toned butt always looks great in jeans.

Well if your rear needs some lifting, toning and re-shaping then the following butt exercises may be just the answer you’re looking for…

Butt Exercises

a. Walking Lunge

Stand with your feet together. Keep your chest out and your midsection firm, do not arch your back. Place your hands on your hips or by your sides. Step forward with a large stride. Bend both your knees. Your front leg should be at a 90 degree angle (your knee and shin should be in a straight line with your ankle). Your back knee should be nearly touching the floor and extended behind you. As you are pushing up, and at the top of your lunge movement, lunge forward with the other leg repeating the same movement. Continue with this sequence, alternating from one leg to the other until you have finished the required amount of reps.

b. Plie` Squat

Stand with your legs wide apart – (wider than shoulder width apart). Have your toes pointed outwards. Keep your chest out, your midsection firm and head facing frontwards. Hold a dumbbell at arms length in front of you (dumbbell should be in front of your pelvis) the other end of the dumbbell should be facing the floor. Ensure your back is straight and don’t lean too far forward. (Keep the weights light to start with) Now bending your knees squat leaning into your heels then push yourself back up again squeezing your butt and inner thighs. Make sure you don’t lift your toes up off the floor.

c. Dumbbell Stiff Legged Deadlift

Beginners start with a light weight (or no weights) until you can perform this exercise with correct form.

Stand with your feet only slightly apart. With a dumbbell in each hand at arms length, bend over from your hips so that your dumbbells are in front of your ankles, beginners – have your dumbbells at your shins.

Your palms should now be facing your lower legs. Keep your body stable with your chest out, midsection firm, knees slightly bent for beginners and legs straight for advanced.

Squeezing your butt and hamstrings raise your body back up to standing position, while also keeping your chest out, midsection firm and shoulders back. Keep the dumbbells at arms length so when returning to starting position the dumbbells should be in front of your thighs.

More awesome butt exercises…

d. Reverse Lunges

Stand with your feet together. Keep your chest out and your midsection firm, do not arch your back. Place your hands on your hips or by your sides.
Step backward with your left leg. Bend both your knees. Your front leg should be at a 90 degree angle (your knee and shin should be in a straight line with your ankle). Your left leg should be extended behind you and your knee should be nearly touching the floor. Now with your left foot push up carefully until you are back to starting position. Then swap legs and perform the exercise again this time stepping back with your right leg. Take your time and keep yourself sturdy. Alternate from one leg to the other.

e. Machine Leg Press

Beginners keep your weights very light to none at all. Sit in the Leg Press machine. Place your feet high on the plate and wider than shoulder width apart. Have your toes pointing slightly outwards. Keep your chest out, back snug into the back pad and your midsection firm.

There should be a lever either side of your seat which you will need to unlatch to lower the plate down. Keeping your feet stable, lowering the plate down towards you controlling it slowly. Depending on your flexibility, lower it gradually until you feel the pull / stretch in the back of your thigh.

If your heels lift off the plate when lowering the plate down then your feet are positioned way too low on the plate. Push, don’t bounce, the plate back up to starting position. And repeat the exercise.

f. Butt Tightener – using the fit ball or exercise ball.

Just one of a few great butt exercises that can be performed on the fit ball.

Lie face down on the exercise ball with your abs and hips resting on the top of the ball.
With your arms reaching out directly in front of you, hold onto a machine frame or a nearby bench with both hands to keep you sturdy.

Now with your legs and feet together raise them off the floor while also squeezing your butt holding, if you can, for a count of 2. Your legs shouldn’t raise any higher than your hips and abs.

Lower your legs back down until your feet are nearly touching the floor then raise your legs again, continue this movement – not touching the ground with your feet – until you’ve completed the required amount of reps. Note: If you’re a beginner to this exercise you can touch your feet on the floor between each rep.

g. Step Ups off a Bench or Step

Standing in front of your step or bench, start with your right foot first stepping up onto the step or bench, bringing your left foot up behind you, making sure that both of your feet are securely on the bench at the top of the movement.

Now lower your right foot down again, followed by your left foot. Now swap feet starting with your left foot up first, followed by your right foot and so on. Alternating from one leg to the other.

Don’t stomp your feet when stepping up and down. Keep it soft and control your movement up and down, don’t just let yourself drop back down to the floor.

What’d you think of the Step Up? Don’t butt exercises rock?

h. Smith Machine Squat

Position yourself in the Smith machine, resting the bar across your traps and upper shoulders.

Place your feet about 8-12 inches in front of your body, just wider than shoulder width apart. Have your toes pointing slightly outwards.

Now lower yourself downwards keeping your midsection firm, inhaling on the way down, keeping your feet and heels pushed into the floor. When your thighs are approximately parallel to the floor squeeze your glutes and hamstrings to push yourself back up again. Exhale on the way up.

Do not bounce the squat when pushing yourself back up. Keep the movement controlled throughout the exercise.

NOTE: To emphasize your glutes in the exercise keep the weights lighter and squat slightly lower than the 90 degree angle.

Quality over quantity. If you can only get 3 good reps out that’s fine.

i. Cable Hip Extension

Place the ankle cuff around your right ankle on the low pulley on the cable crossovers (or the cable machine).

Facing the weight stack and holding onto the bar provided (you will need something stable to hang onto directly in front of you to keep you sturdy) lean forwards slightly, turning your right foot outwards slightly. Now push your foot up and back behind you, squeezing your butt. Have your left knee (your supporting leg) slightly bent so it can support your weight sufficiently.

Now lower your leg down to starting position. Complete your reps and then swap legs.

j. Glute Extension – killer butt exercise..

This looks totally weird but works.

Lie flat on a bench with your legs bent and hanging off the edge. (Your abs and hips should be resting on the end of the bench). Adjust the bench so that your bent knees can touch the floor. If not they can hang there.

You have two options for this exercise:
You can use ankle weights with the soles of your feet facing upwards or you can hold a dumbbell between the soles of your feet with the soles of your feet facing upwards.

Hold onto the bench with your arms. Now with your knees pointing downwards but slightly outwards and your heels facing the ceiling push your feet upwards squeezing your butt. Do not raise your thighs higher than your hips and abs.

If you have lower back problems this exercise can also be performed on the fitball without using any weights. Beginners should not use any weights until they have got used to performing this exercise.

k. Lunges

Stand with your feet together. Keep your chest out and midsection firm, do not arch your back. With your hands on your hips or by your sides, step forward with a large stride. Bend both your knees. Your front leg should be at a 90 degree angle (your knee and shin should be in a straight line with your ankle). Your back leg should be extended behind you and your knee should be nearly touching the floor. Now with your front foot push up carefully to starting position. Keep yourself steady throughout the exercise. After you have performed the required amount of reps on that leg, swap to the other leg.

l. Squats

Stand with your legs about shoulder width apart. Have your hands either out in front or folded in front of your chest. Have your toes pointed slightly outwards. Keep your chest out, your midsection firm and head facing frontwards. Now squat as if you were going to sit down, leaning into your heels, until your backside is inline or parallel to the floor. Then using your thighs and butt push yourself back up again. Do not lock your knees out when returning to standing position. Keep your knees soft and the movement flowing. Continue with the second squat, then third etc until you have completed the set.

Butt Exercises for BEGINNERS – No weights

Choose one of the following mini-leg butt exercises workouts performing 1 set of 12 – 15 reps for each, then repeat each exercise again in the same manner. As you become more familiar with the techniques of these exercises then repeat again for a third round. You can alternate between these two workouts.

Squat, Lunge, Butt Tightener – Exercise Ball

Bench Step Ups, Machine Leg Press , Glute Extensions

Butt Exercises for INTERMEDIATES – Light to Medium weights

Choose one of the following leg workouts performing 1 set of 12 – 15 reps for each exercise, then repeat each exercise again in the same manner. As you become more familiar with the techniques of these leg and butt exercises then repeat again for a third and fourth round. You can alternate between these two workouts. If they become to easy then add resistance – eg. dumbbells. If your hips, butt and thighs are your trouble-spots (A-shaped body) then skip the weights and increase the reps to 25+.

Walking Lunge, Plie` Squat, Machine Leg Press , Cable Hip Extension

Step Ups off a Bench or Step, Reverse Lunges, Smith Machine Squat, Butt Tightener – Exercise Ball

Butt Exercises for ADVANCED – Medium to Heavier Weights

Choose one of the following leg workouts performing 1 set of 12-15 reps for each exercise, then repeat each exercise again in the same manner. As you become more familiar with the techniques of these leg and butt exercises then repeat again with your aim being to work towards completing 4 rounds with added resistance / weights. You can alternate between these two workouts. If your hips, butt and thighs are your trouble-spots (A-shaped body) then skip the weights and increase the reps to 25+.

Walking Lunge, Squats, Machine Leg Press, Dumbbell Stiff Legged Deadlift , Reverse Lunges, Glute Extension

Step Ups off a Bench or Step, Machine Leg Press, Smith Machine Squat , Lunges, Plie` Squat, Cable Hip Extension

IMPORTANT: The above workout is an excerpt from my newsletter. It is provided free on this site but does not include support or customization.

Persons who are of good health, suspect of their health or are aware of any conditions, physical deficiencies or diseases should always consult a physician before undertaking any eating or exercise program. Mandy Gibbons, Virtual Fitness Trainer, http://www.virtualfitnesstrainer.com and http://www.virtualfitnesstrainer.com.au disclaims any liability or loss in connection with the above content, programs, links or advice given in this newsletter or in this document.

Lean, Shapely, Kick-Butt Sexy Exercises For Legs!

Admin — Sat, 07 Nov 2009 04:43:18 +0000

Over the past couple of months I’ve had bucket loads of emails from women wanting a leg workout that’s challenging, gets the heart rate up and that hits different areas of their muscles that they don’t get to tap into – so to speak – with their usual leg workout. The good news is I’ve finally decided that it’s time to answer your request with a workout that’s not only going to help shape and sculpt your thighs and butt but assist in breaking your leg training plateau PLUS help kick start your results for killer legs!

NOTE: I’ve refrained from doing this until now because I didn’t want people who aren’t experienced with weights, or resistance workouts, to go jumping in at the deep end and attempting to use such a workout. So if you’re a beginner please DON’T even consider trying this workout.

Only perform this workout if you’re experienced with weights, don’t have any knee injuries and are of a medium / advanced to advanced fitness level. This workout isn’t for beginners or for anyone with medical conditions, of any kind, that are affected by high intensity exercise.

Please perform a couple of test runs first – practising strict technique – before attempting the full workout.

HERE WE GO…

1.Reverse Lunge Knee Ups (ranging from 10-20+ reps per leg)
Stand, with both feet, on an aerobics step – no higher than 8 inches. Keep your midsection firm, chest out and shoulders back. If you’ve never performed this exercise before you can either place your hands on your hips or use very light dumbbells (one in each hand at arms length by your sides). Now step back with your left foot, bending both legs, to perform a reverse lunge. Your right knee, shin and ankle should be inline with each other and your knee should never go forward beyond your right toe line. Your left leg (that you stepped back with) should be bent with your knee a few inches from floor – believe me you don’t want to touch the floor with your left knee because you’d feel like you were doing the splits!! Now push yourself back up again using your left leg, bringing your left knee forward and up to perform a knee-up. Your left knee shouldn’t go higher than hip level. At this point you will be standing on your right leg on the step with your left knee raised in front of you. Now swap legs repeat the same sequence on the opposite leg.

2. Single Leg Fitball Squat (12-20+ reps per leg)
Place a fitball between your lower back and the wall. Place your feet out in front of you as if you were going to perform a squat. Have the right foot flat on the floor. Have the heel of the left foot off the floor (up on it’s toes). Lower yourself downwards to around 90 degrees slightly raising your left knee up so that the toes of your left foot are raised off the floor. Using your right leg push yourself back up again. Once you’re in standing position lower your left knee and toes. This is to ensure that your right leg is doing the work. Now swap legs and repeat this process.

3. Wide Stance Jumping Squats (up to 15 reps)
Start in a wide stance squat position and your hands on your hips eg… with your legs wider than shoulder width apart, toes pointing outwards, squatting into your heels. Now jump up, with your toes pointing outwards, then landing again into a wide stance squat position. Make sure when squatting that your knees don’t go beyond your toes and that you don’t squat below a 90 degree angle. Keep the exercise flowing until you’ve completed your set.

4. Fitball Hammy Press (up to 15 reps)
Lie on your back on the floor with your heels on the top front of your fitball. Place your arms by your sides with your palms flat on the floor. Have your legs bent and positioned just past a 90 degree angle – knees slightly closer towards your upper body – only a small amount though. Point your toes forward just a little bit. Now drive your hips up pushing as hard as you can with your heels into the fitball. Squeeze your butt and hammies while doing this for a count of 2 then lower yourself back to starting position. Throughout the exercise keep your midsection firm and the movement slow and controlled.

To read the remaining exercises and to follow the important instructions on warming up, cooling down and stretching please see: Kick Butt Exercise For Thighs

IMPORTANT: The above workout is an excerpt from my newsletter. It is provided free on this site but does not include support or customization.

Full Body Circuit Workout! Burn Fat and Increase Muscle

Admin — Sun, 01 Nov 2009 13:05:00 +0000

This circuit workout includes cardio intervals along with weight training. Who is it for? To help get folk back on track after they’d let their fitness plans fall by the wayside, have become unfit and are eager to get started again.

Not only will circuit workout programs help challenge your fitness level, but this style of interval training will assist with burning off those unwanted calories.

If you feel any pain, feel ill or dizzy during this full body workout routine stop and seek your doctors advice. You should always receive a check up from your doctor before starting any exercise or eating plan.

WARM UP 5 MINS:
Starting at a moderate pace then gradually increase the pace slightly.

You should not be huffing and puffing (or out of breath) at any stage of the cardio intervals. If you are then either slow down or take a break.

Circuit Workout:

a. Squats
Either with dumbbells or with your arms folded across your chest.

b. Dumbbell Bicep Curls

c. Cardio – moderate to 75% intensity for 3 mins

d. Machine or Barbell Bench Press

e. Leg Curls

f. Cardio – moderate to 75% intensity for 3 mins

g. Wide Grip Lat Pulldowns or Single Arm Rows

h. Standing Calf Raise on Step or Calf Raise Machine

i. Cardio – moderate to 75% intensity for 3 mins

j. Tricep Dips or Cable Tricep Pressdowns

k. Upper / Lower Back Extensions

l. Cardio – moderate to 75% intensity for 3 mins

m. Barbell Upright Rows or Seated Shoulder Press

n. Abdominal Crunches

COOLDOWN: 5 mins – take it easy

Then perform your stretches

How To Perform The Following Circuit Workout…

Perform one set of each exercise using 12 repetitions at a weight that safely challenges you. Your muscles should be burning at the of each set.

For your calves and your abs you should perform 15-20 reps.

Perform this full body circuit workout routine for up to 4 weeks depending on your fitness level. You can then repeat the workout again starting from exercise “a” through to “n”. At this point, if you feel you’re able, you can also add an incline to your cardio or raise the intensity slightly.

Perform this circuit on Monday, Wednesday and Friday. Choose two other days per week to perform 30 min cardio sessions. This can be anything from walking to one of your favourite cardio dvd’s etc.

Circuit Training Exercises

a. Squats

b. Dumbbell Bicep Curls

Stand with your feet shoulder width apart, chest out, shoulders back, back straight and knees slightly bent. Hold a dumbbell in each hand down by your sides, palms facing forwards. Curl the dumbbells up towards your shoulders until you feel the “pump feeling” in your biceps. Squeeze your biceps slightly. Now lower the dumbbells down to starting position and repeat exercise to complete your set.

c. Cardio – moderate to 75% intensity for 3 mins. Your choice: bike, treadmill, other cardio machines etc.

d. Machine or Barbell Bench Press

Barbell Bench Press

This exercise is fantastic for stimulating muscle growth in your chest region. You will need a flat bench for this exercise. Lie flat on your back. Make sure your lower back is pressed firmly into the bench. If your feet don’t touch the floor, you can bend your legs and place your feet at the end of the bench. Using a wide grip on your barbell, have your palms facing up and your grip just past shoulder width – with your arms extended towards the ceiling. Do not lock out your elbows. Lower the barbell down slowly until it only slightly touches your chest at nipple line. (Your elbows should be pointing out to the sides.) Push the barbell back up to starting position, make sure you don’t bounce the barbell at the top of the movement. DO NOT HOLD YOUR BREATH – exhale as you push the bar upwards. Repeat the exercise until you have completed your set.

Machine Bench Press

Great exercise for beginners wanting to gain experience in performing the bench press. Lie flat on your back on a bench directly underneath the bars of the machine. Line the bars up with the sides of your chest. Place your hands on the bars with your palms facing upwards. Keep your lower back pushed into the bench and your feet on the end of the bench, if they don’t touch the floor. Push the bars upwards until your arms are virtually straight then lower them down again until they are nearly all the way to the bottom. Now push the bars back up again. Continue repeating the exercise until you have completed your set. Once again, don’t lock your elbows out and ensure that you exhale when pushing the bars upwards.

e. Leg Curls

Lie face down on the leg curl machine with the pads resting on the back of your ankles. Hold onto the handles that are located at the end of the machine (usually beyond where your shoulders and head are located) to keep you stable. Have your knees slightly hanging over the edge of the bench. Do not strain your neck up keep your head forward and do not arch your back up. Curl your legs up so that the pads are virtually touching your backside. Squeeze your backside muscles (glutes) then slowly lower your legs down to starting position. Repeat the exercise until you have completed your set.

f. Cardio – moderate to 75% intensity for 3 mins. Your choice: bike, treadmill, other cardio machines etc.

g. Wide Grip Lat Pulldowns or Single Arm Rows

Wide Grip Lat Pulldown

You can either use a Pulldown Machine or a pulley machine. Either way you will be seated during this exercise and using a wide grip bar.

Seated, with good posture, facing the pulley machine, place a wide grip on the bar past shoulder width. Keeping your tummy firm lean back a little (only slightly) then pull the bar down so it just touches your upper chest. Remember to keep your chest out, your midsection firm and your head facing frontwards throughout the exercise. Slowly return the bar back towards the pulley stopping when you feel the stretch in your upper back (but not to the point where the weights are completely lowered down to the weight stack), ensuring that you don’t lock out your elbows. Then repeat the exercise pulling the bar down again and so on… until you have completed the set.

Single Arm Row

Bend over and lean forward along side the bench. Place your left knee and left hand on the bench. Place a dumbbell in your right hand and with your right arm down by your side so the dumbbell is virtually touching the floor and facing inwards (towards the bench). You should be able to pretty much draw a line from your right shoulder to the floor. Pull the dumbbell up to your side – so it’s nearly touching the front of your right thigh. Squeeze your back muscle when you hit the top of the movement, keeping your arm close to the side of your body as you’re pulling the dumbbell upwards. Lower the dumbbell slowly down again until you feel a good stretch. Do not lock your elbows out. Keep your tummy firm throughout the movement and your back straight. Your weight should be balanced between your right leg and left hand. Repeat this exercise until you have completed your set. Then swap sides. Right knee and right hand on bench etc dumbbell in left hand.

h. Standing Calf Raise or Calf Raise Machine

Standing Calf Raise

Stand up straight with your chest out, back straight and midsection firm and a dumbbell in each hand – go light to start with. Have your feet slightly narrower than shoulder width apart. Push up high with your heels, squeezing your calf muscles, then lower your heels down again to touch the floor. Repeat for the required amount of reps to complete the set. Throughout this exercise keep your legs straight.

Calf Raise Machine

Stand on the calf raise machine with the balls of your feet on the block or platform and your heels hanging off the edge. Standing up straight with your chest out and midsection firm place your shoulders under the shoulder pads and your head in between them. Keeping your legs straight. Push up high with your heels squeezing your calf muscles then lower them down to feel the stretch. Continue to complete the set. Throughout this exercise keep your legs straight.

i. Cardio – moderate to 75% intensity for 3 mins. Your choice: bike, treadmill, other cardio machines etc.

j. Tricep Dips or Cable Tricep Pressdowns

Tricep Dips

Sitting on a bench or chair, (make sure the bench or chair is very stable) have your legs extended out in front of you. Make sure your body is steady and your chest is out, keeping your midsection firm throughout the movement. Have your hands besides your backside and facing frontwards, hands and fingers holding onto the front of the chair. Place your backside to the edge of the bench or chair, once again making sure the chair is secure and won’t slip out from under you. Now lift yourself off the bench or chair, your legs should now be slightly bent. Lower your body down slightly until your elbows are nearly in line with your shoulders – do not go beyond a 90 degree angle. Push back up using your triceps / arms to raise your body back up again. Making sure your back is straight throughout the movement. Then without stopping, lower your self down again and so on. Do this for the required amount of reps. If your arms get tired and / or you’re performing the exercise with incorrect form then stop, have a rest and try again. Better to get 4 quality reps out, than lots of poor technique reps. (Quality over quantity)

Cable Tricep Pressdowns

Standing facing the cable machine, have your knees slightly bent. Lean forward slightly, not too far, keeping your midsection firm, chest out and your elbows down by your waist. Using a bar attachment on the top pulley have an overhand grip, with your thumb also over the top. Have your hands about 7-8 inches apart. Start with your elbows at your waist and the bar level with your chest, keep your head facing frontwards. Push the bar downwards toward your thighs, keeping your elbows pivoted at your waistline, until your elbows and arms are nearly straight. Don’t lock out your elbows. Slowly return the bar back to starting position (level with chest) and repeat exercise. Keep it smooth and don’t “clunk” the weights. Repeat for required amount of reps.

k. Upper / Lower Back Extensions

Lie flat on your tummy.

With your arms slightly bent place your arms and hands outstretched at either side of your head. Now raise your right arm and your left leg slightly off the ground, keeping your head inline with your body. DO NOT HYPEREXTEND YOUR NECK! Then lower your arm and leg down again. Now do the same with the opposite side. Raise your left arm and your right leg. Then lower them down again, repeating this sequence until you’ve completed your set. You will feel this working your lower and upper back. Remember if you haven’t trained this area for a while you will may have sore lower back muscles the day after etc as this is one of the bodies weakest areas. Only do what you can, don’t “overdo” it!

l. Cardio – moderate to 75% intensity for 3 mins. Your choice: bike, treadmill, other cardio machines etc.

m. Barbell Upright Rows or Dumbbell Shoulder Press

Barbell Upright Rows

Stand with your feet shoulder width apart, and knees slightly bent. Keep your chest out and midsection firm, do not arch your back. Hold the bar in front of your thighs, with an overhand grip and your hands about 5-6 inches apart. Have your palms facing your body. Pull the bar up, keeping it close to your body, until it reaches your upper chest. Keep your elbows up (past shoulder height) and out. Lower the bar down slowly to your upper thighs, ensuring that you don’t let your posture slacken. Do not lock your elbows out. Raise the barbell upwards again and repeat the exercise until you’ve completed your set.

Dumbbell Shoulder Press

Stand with your feet shoulder width apart and knees slightly bent. Keep your chest out and midsection firm, do not arch your back. Hold a dumbbell in each hand, with your palms facing forward and the dumbbells just above shoulder height. Your elbows should be bent and facing outwards. Now push up, in a slight arc type motion. Your dumbbells should be at arms length above your head and your elbows should only be slightly bent. Now lower down slowly and repeat to complete your set.

n. Abdominal Crunches

Lie flat on your back on your mat with your legs bent and feet flat. Beginners keep your lower back firm to the floor. Clasp your hands behind your neck, keeping your elbows back, in-line with your head. Crunch up slightly, raising your head and shoulders, breathing out as your upper body raises.

As you crunch up, squeeze your abs as tight as possible. Lower your head and shoulders back down to the floor and repeat. You should feel a burning sensation in your abs area. Keep this movement continuous until you have completed your set.

Note: Make sure your hands are only lightly clasped behind your neck. Never, ever pull or drag your neck upwards using your hands. When crunching use your upper body (chest and shoulders). Another option is to have your hands folded across your chest.

Warning: Do not lift or push any weights above heart level if you have any blood pressure problems or heart conditions. If at any time you feel sick, dizzy or suffer severe muscle soreness stop and seek medical advice.

Happy Training!

IMPORTANT: The above workout is an excerpt from my newsletter. It is provided free on this site but does not include support or customization.

Super Fast Workout for the Holidays

Admin — Tue, 27 Oct 2009 14:24:46 +0000

Need a fast workout to get you buy while travelling, on holidays or over the festive season?

This is great for those short breaks away when you need a quick easy fast workout to help burn off those extra calories you’ve been consuming.

WARNING: Do not perform this directly after YOUR Christmas / Holiday meal or on a full stomach!

Fast Workout

Warm-up for 2-3 minutes:

Medium or Advanced Fitness: Jump Rope, or just pretend to jump rope, or jog on the spot.

Low level fitness: walk on the spot, bringing your knees up high. Do not stomp. Keep your steps light.

a. Squats x 25
b. Push-ups x 20 either from the knees or toes
c. Step-ups x 20 (on each leg) or jumping jacks
d. Ab Crunches x 20 (holding for a count of 1 each rep)
e. Step-ups x 20 (on each leg) or jumping jacks

Repeat

Cool down for 2-3 minutes: light jog, or walking on the spot

Then Perform your Stretches

Fast Workout Exercise Instructions

Squats
Stand with your legs about shoulder width apart. Have your hands either out in front or folded in front of your chest. Have your toes pointed slightly outwards. Keep your chest out, your midsection firm and head facing front wards. Now squat as if you were going to sit down, leaning into your heels, until your backside is inline or parallel to the floor. Then using your thighs and butt push yourself back up again.

Step-ups (using a sunken lounge step, porch or verandah step, aerobic step – no higher than shin height)
Standing in front of your step, start with your right foot stepping up onto the step, bringing your left foot up behind you, making sure your feet are securely on the step when reaching the top of the movement. Now lower your right foot down again, followed by your left foot. Repeat this for the required amount of reps. Then start with your left foot up first, followed by your right foot. And once again repeat this for the required amount of reps. Retain good posture and a tight tummy throughout this exercise.

Push-ups
Lie face down. Have your hands forwards, flat on the floor, slightly wider than shoulder width apart approx level with your chest. Keep your tummy firm and body straight. This exercise can be performed either from your toes or from your knees.

Push ups from your toes – Push up keeping your body straight, midsection firm, do not let your hips sag, keep your legs straight out behind your with only your hands and toes touching the floor. Lower you body down again so it is nearly touching the floor then push yourself back up again. Continue until you have completed the required amount of reps.

Push ups from your knees – Push up keeping your body straight, midsection firm, do not let your hips sag. Have your knees touching the floor with your feet bent up behind you. When you lower your body from the top position your chest should almost touch the floor. Then
push yourself back up again repeating the exercise until you have completed the set.

Ab Crunches
Lie flat on your back on the floor with your legs bent, feet flat. Clasp your hands behind your neck, keeping your elbows back, in-line with your head. Crunch up slightly, raising your head and shoulders, breathing out as your
upper body raises. As you crunch up, and squeeze your abs as tight as possible. Lower your head and shoulders back down to the floor and repeat. You should feel a burning sensation in your upper abs area. Keep this movement continuous until you have completed your set.

Jumping Jacks
(Only if you’re fit and don’t have knee problems – Other wise choose the step-ups. Remember to keep your steps light, don’t stomp)

Stand with your feet together, back straight, chest out, midsection firm. Place your arms by your sides. Bend your knees and jump upwards moving your legs apart while also raising your arms upwards. As you land keep your knees soft and bring your legs together returning your arms back to your sides (so that you’re at starting position) and repeat.

Enjoy your fast workout for the holidays!

IMPORTANT: The above workout is an excerpt from my newsletter. It is provided free on this site but does not include support or customization.

Basic Stretch Routine

Admin — Mon, 19 Oct 2009 04:58:49 +0000

A basic stretch routine to assist with improving flexibility and helping to prevent injuries.

Only stretch as far as you comfortably can.

Hamstring
Sitting on the floor keeping your tummy firm and back straight. Have one leg extended in front of you and the other leg bent so the sole of your other foot touches your extended leg’s inner thigh. Lean slightly forward, keeping your back straight, don’t slouch over, touching your ankle with your hand. Flex your extended leg’s foot back when leaning forward. Hold for 10-30 seconds then swap legs.

Hamstring
Lie flat on your back with your knees slightly bent, and your feet flat on the floor. Lift your right leg towards your upper body keeping it extended with the sole of your foot facing the ceiling – so your leg is pretty much extended straight upwards. Placing your hands around the your thigh, or behind your knee, to support your leg. Your hips and lower back shouldn’t leave the floor. You should feel a slight pull in the back of your upper thigh. Hold this position for 10-30 seconds then swap legs and repeat.

Hamstring
Lying on your back bring one knee up towards your chest. Clasp your hands around your knee to keep your leg in place. Have the opposite leg extended out in front of you either straight or slightly bent , depending on your flexibility. Hold for 10-30 seconds then swap legs.

Lower Back and Abs
Lying face down on a stretch mat (or a yoga mat) place your hands, palms down, directly under your shoulders. Have your legs extended behind you and flat on the floor. Now press upward raising your upper body off the floor until your arms are straight. Make sure you exhale as you press up and keep your head and heck inline with your spine. Don’t over extend your back – your palms should remain flat on the floor. Hold this position for around 5 seconds then lower yourself down again to the floor. You should feel the stretch in your abdominals. Repeat 3-5 times depending on how advanced you are.

Lower Back
Kneel on all fours – with your knees and hands on the floor. Keep your back straight, shoulders back. Arch your back up as much as you can, then relax, repeat several times. Hold for a few seconds each rep. Repeat 2-3 times. Hold for 10-30 seconds

Groin Stretch
Sit on the floor. Keep your tummy firm and chest out. Bend your legs so the soles of your feet touch together. Place your hands on your ankles and your elbows on upper sides of your knees. Push down slightly. Hold for 10-30 seconds.

Quadriceps Stretch
Stand near a wall or chair. Keep your tummy firm and chest out. Fold one leg up behind you holding your foot with your hand. Have the other hand on the wall or chair for balance. Keep the standing leg’s knee soft, do not lock it out. Hold this stretch for 10-30 seconds, then swap legs.

Calf Stretch
Standing with your arms out in front of you lean against a wall, with the palms of your hands hands on the wall for balance. Have your left leg bent and in front of you and your right leg straight and behind you. Lean towards the wall stretching your calf muscle on your right leg. Make sure you keep the heels of your feet on the ground. Hold for a count of 10-30 seconds then swap legs.

Chest
Stand with your feet shoulder width apart, and your knees slightly bent. Keep your tummy firm and chest out. Clasp your hands behind your back, palms facing your body, raise your hands and arms until you feel a stretch. Hold for 10-30 seconds

Arms / Chest
Stand with your feet shoulder width apart, and your knees slightly bent. Keep your tummy firm and chest out. Clasp your hands above your head, palms up or down – depending on your flexiblity. Hold for 10-30 seconds.

Triceps Stretch
Stand with your feet shoulder width apart, and your knees slightly bent. Keep your tummy firm and chest out. Extend one arm up then bend your hand down between your shoulder blades, in the center of your back. Your elbow should be pointing upwards besides the top of your head. Place the opposite hand on top of the bent elbow. Hold for 10-30 seconds then swap arms.

Shoulders
Stand with your feet shoulder width apart and have your knees slightly bent. Keep your tummy firm and chest out. Bring your right arm up across your chest so that your right hand is up near your left shoulder. Raise your left arm so that the inner side of your left hand (the side your thumb is on), pushes slightly on the back of your right upper arm. Hold for 10-30 seconds, then swap arms.

Torso
Stand facing frontwards with your feet about shoulder width apart and your arms folded lightly across your chest. Rotate your shoulders to your right side – make sure you’re not slouching keeping your back straight and good posture. Hold for around 10-30 seconds. Return your upper body to starting position and repeat with the left side.

Hold Count for Stretch Routine Exercises

Beginners up to 10 – 12 seconds
Intermediate 15 – 20 seconds
Advanced 20+ – 30 seconds

IMPORTANT: The above workout is an excerpt from my newsletter. It is provided free on this site but does not include support or customization.

Workout: 2 X “Summer Ready” Workouts

Admin — Fri, 16 Oct 2009 05:07:00 +0000

You asked for it – you got it! Summer workouts to help burn off those extra pounds of body fat that have built up over the colder months.

Even though the title for these workouts state they are for summer, those of you who are experiencing winter at the moment can still make use of the winter months by whipping yourself into shape in preparation for the up and coming summer season.

Both of these summer workouts are to be performed 3 times per week every second day. Such as Monday, Wednesday and Friday. Perform your cardio exercise on non weight training days which would be on Tuesday, Thursday and Saturday. Sunday is rest day!

If you have a slow metabolism then add another two cardio sessions to your regime` each week. This can be carried out directly after your workout, before the workout or you can perform your cardio in the morning and your workout at night.

See the abs options as well. For six pack ab workout click here, for
Intermediate And Advanced Six Pack Stomach Exercises go here and for eating tips for your abs click here.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
workout	Cardio – Perform an extra abs workout after your cardio	workout	Cardio – Perform an extra abs workout after your cardio	workout	Cardio	OFF
Cardio – extra session or slow metabolism				Cardio- extra session or slow metabolism

Beginners: Perform 1 x set only
Intermediate: 2-3 x sets
Advanced: 4 x sets

Once your sets increase – if you’re short on time – you can divide the workout in half. This would look like this… perform your cardio directly before or after your workout. The abs option also applies to this workout. See the links above.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
first half workout	2nd half workout	Cardio – Perform an extra abs workout after your cardio	first half workout	2nd half workout	Abs	OFF
Cardio	Cardio		Cardio	Cardio

=== First Summer Workout

The following routine is going to be carried out by using compound sets. Which is performing two exercises of the same muscle group back to back with no rest in between.

Here’s an example:

Compound Sets 3 sets x 12 reps of Bicep Curls and Standing Barbell Curls:

Set 1
12 reps of Bicep Curls then directly afterwards, with no rest, perform 12 reps of Standing Barbell Curls.

You can now have a quick rest then repeat…

Set 2
12 reps of Bicep Curls then directly afterwards, with no rest, perform 12 reps of Standing Barbell Curls.

Quick rest then…

Set 3
12 reps of Bicep Curls then directly afterwards, with no rest, perform 12 reps of Standing Barbell Curls.

Ok, Onto the workout…

ACTUAL WORKOUT:

Warm Up: 5 minutes of moderate cardio either on the treadmill, bike etc.

Compound Sets
3 sets of 12-15 reps
Seated Dumbbell Shoulder Press and Barbell Upright Rows

Compound Sets
4 sets of 12-15 reps
Lunges (perform 12-15 reps on each side for your lunges) and Barbell Squats

Compound Sets
3 sets of 12-15 reps
Wide Grip Chin Up Machine and Barbell Back Rows

Compound Sets
3 sets of 12-15 reps
Seated Incline Dumbbell Curls and Barbell Bicep Curls

Compound Sets
3 sets of 12-15 reps
Seated Barbell Calf Raises and Standing Dumbbell Calf Raises

Compound Sets
3 sets of 12-15 reps
Push Ups from either knees or toes and Dumbbell Flyes

Compound Sets
3 sets of 12-15 reps
Tricep Dips from Bench and Close Grip Barbell Tricep Presses

Compound Sets
3 sets of 12-15 reps
Ab Crunch and Reverse Crunch

Cool Down 5 minutes of moderate cardio either on the treadmill, bike etc.

Then perform your stretches

=== Second Summer Workout

The following workout is going to be carried out by using Supersets. To “Superset” you perform two exercises that are of opposing muscle groups. Such as biceps then immediately after, with no rest in between, train your triceps.

For example:

Supersets
3 sets x 12 reps of Cable Bicep Curls and Cable Tricep Pressdowns:

Set 1
12 reps of Cable Bicep Curls then directly afterwards, with no rest, perform 12 reps of Cable Tricep Pressdowns.

You can now have a quick rest then repeat…

Set 2
12 reps of Cable Bicep Curls then directly afterwards, with no rest, perform 12 reps of Cable Tricep Pressdowns.

Quick rest then…

Set 3
12 reps of Cable Bicep Curls then directly afterwards, with no rest, perform 12 reps of Cable Tricep Pressdowns.

Onto the workout.

Warm Up 5 minutes of moderate cardio either on the treadmill, bike etc.

ACTUAL WORKOUT:

Supersets
3 sets of 12-15 reps
Dumbbell Lateral Raises and Lying Lower Back Hyperextension

Supersets
3 sets of 12-15 reps
Barbell Bench Press and Wide Grip Lat Pulldowns

Supersets
3 sets of 12-15 reps
Leg Extensions and Leg Curls

Supersets
3 sets x 12-15 reps
Cable Bicep Curls and Cable Tricep Pressdowns

Supersets
3 sets of 12-15 reps
Arms Extended Crunch and Standing Calf Raise Machine

Cool Down 5 minutes of moderate cardio either on the treadmill, bike etc.

Then perform your stretches

1. Compound Sets Exercise List:

Seated Dumbbell Shoulder Press
Sit on a bench or chair with your feet flat on the floor. Keep your chest out and midsection firm, do not arch your back. Hold a dumbbell in each hand, with your palms facing forward, and the dumbbells just above shoulder height. Your elbows should be bent and facing outwards. Now push up, in an arc type motion, so that the dumbbells meet at the top of the movement. Your dumbbells should be at arms length above your head and your elbows should only be slightly bent. Now lower down slowly and repeat.

Barbell Upright Rows
Stand with your feet shoulder width apart, and knees slightly bent. Keep your chest out and midsection firm, do not arch your back. Hold the bar in front of your thighs, with an overhand grip and your hands about 5-6 inches apart. Have your palms facing your body. Pull the bar up, keeping it close to your body, until it reaches your upper chest. Keep your elbows up (past shoulder height) and pointing outwards. Lower down slowly and repeat.

Lunges
Stand with your feet together. Keep your chest out and midsection firm, do not arch your back. Holding a dumbbell in each hand, by your sides, palms facing your outer thighs, step forward with a large step. Bend both your knees. Your front shin should remain in a straight line with your ankle. Your back knee should be nearly touching the floor. Now with your front foot push up carefully until you are back to starting position. Repeat exercise. Keep yourself steady throughout the exercise. Do not swing your dumbbells around, keep them down by your sides, at arms length. After you have performed the required amount of reps on that leg, swap to the other leg.

Barbell Squats
Stand with your legs about shoulder width apart. Keep your chest out, your midsection firm and head facing front wards. Have the barbell across the back of your shoulders. Your hands should be wider than shoulder width apart so that you can keep the barbell steady. Point your toes slightly outwards. Now squat down until your thighs are just past parallel to the floor. You can put a small block or some small flat weight plates under your heels for support to help keep your feet flat on the floor. Then using your thighs and butt push yourself back up again. Return to starting position and repeat exercise. Good technique is very important with squats.

Wide Grip Chin Up Machine
If you are new to Chin ups these machines are great. There are a few varieties including ones you can stand on or kneel on. The resistance on these machines work in reverse to others. Rather than you trying to perform chin ups by pulling your full bodyweight up on your own, this machine adds resistance to counteract with your bodyweight. Making it easier to pull your yourself up.

To start off when first using these machines set your weight at about 20% – 30% less your normal body weight. Kneel or stand on the pad, pull yourself up via the wide grip bars.

The pad you are standing or kneeling on will move up with you. Concentrate on using your upper back muscles to pull you up. When you reach the top, lower yourself down slowly until your feel a slight stretch. Continue to repeat the exercise for the required amount of reps for your workout. Alter the resistance as you progress to make it harder to pull yourself up. This machine is one of my favorites.

Barbell Back Rows
This exercise can be performed using an underhand or an overhand grip. You can alternate between the two on different workout days to help work different muscles in your back. This works the upper back and lats. Start with your feet apart and knees slightly bent. Bend over, keeping your abs firm, so your back straight and not curved. Using an over hand grip, past shoulder width, bring the barbell up towards your lower chest/upper abs region. Squeeze the muscles in your back when you hit the top of the movement. Lower slowly and repeat the exercise until you have completed your set.

Seated Incline Dumbbell Curls
Sit on a incline bench with your feet flat on the floor. Keep your chest out and midsection firm. Hold a dumbbell in each hand down by your sides, palms facing forwards. Curl the dumbbells 3/4’s of the way up to your shoulders. Now lower the dumbbells down to starting position and repeat exercise. Keep your head forward and do not strain your neck.

Barbell Bicep Curls
Stand with your feet approx shoulder width apart, your midsection firm and your chest out. Keep your knees slightly bent, do not lock your knees out. Hold a barbell bar using an underhand grip. Your hands should be slightly narrower than your elbows. Curl the bar up towards your shoulders, until you feel the pump in your biceps. Lower the bar down slowly, then repeat.

Seated Barbell Calf Raises
Sit on a chair or bench for this exercise. Keep your back straight and your midsection firm. Place a small step or large block in front of you. Have your legs positioned so only the balls (the top half of your feet) of your feet are on the step in front of you. Your knees should line up directly above your ankles. Keep your feet straight and facing front wards. Place an old towel across your thighs then place the barbell on top of that. Now push your heels up as high as possible, squeezing your calf muscles, then lower your heels down until you feel the stretch. Then back up with your heels again. Do this continually, until you have completed your set. You should feel a burning sensation in your calf muscles.

Standing Dumbbell Calf Raises
Stand with your feet narrower than shoulder width apart, toes pointed front wards. Keep your chest out and midsection firm, do not arch your back. Hold a dumbbell in each hand, with your palms facing your outer thighs. Push up onto your big toes so your heels are raised. Squeeze your calf muscles then lower your heels down slowly. Repeat until you have finished your set. Keep your legs straight throughout the whole movement.

Push Ups from either knees or toes

Lie face down. Have your hands forwards, flat on the floor, slightly wider than shoulder width apart. Keep your tummy firm and body straight. This exercise can be performed either from your toes or from your knees:

Push ups from your toes – Push up keeping your body straight, midsection firm, do not let your hips sag, keep your legs straight out behind you with only your hands and toes touching the floor. Lower your body down again so it is nearly touching the floor then push youtself back up again. Continue until you have completed the required amount of reps.

Great for Beginners – Push ups from your knees. This is similar to the above except your knees are bent so that your shins are in line and touching the floor.

Dumbbell Flyes
You will need a flat bench and dumbbells for this exercise. Lie on your back on a flat bench, holding one dumbbell in each hand. Push the dumbbells up to meet directly above your chest, so they are at arms length. Your palms should be facing each other and your elbows slightly bent. Keeping your arms slightly bent throughout the exercise, lower the dumbbells out to your sides until you feel a stretch across your chest. Slowly return your dumbbells to starting position. Breathe out as you do this. (If you are not feeling this exercise, you may not be lowering your arms low enough at the sides of your chest. Your biceps should be lower than your chest when you feel the “stretch”.) Repeat this exercise until you have completed your set.

Tricep Dips from Bench
Sitting on a bench or chair, have your legs extended out in front of you. Make sure your body is stable and your chest is out, keeping your midsection firm throughout the movement. Have your hands besides your backside and facing front wards. Place your backside to the edge of the bench or chair, making sure the chair is secure and won’t slip out from under you. Now lift yourself off the bench or chair, your legs should now be slightly bent. Lower your body down slightly until your elbows are nearly in line with your shoulders. Push back up and lower your self down again without stopping. Do this for the required amount of reps.

Close Grip Barbell Tricep Presses
Lie flat on your back. Make sure your lower back is pressed firmly into the bench. If your feet don’t touch the floor, you can bend your legs and place your feet at the end of the bench. Using a barbell, have a narrow overhand-grip, with your hands about 7 inches apart. Have the barbell extended directly upwards, virtually inline with your upper chest, lower shoulders. Bend your arms and slowly lower the barbell downwards until it nearly touches your chest. Push the barbell back up to starting position. Repeat exercise to complete your required sets.

Ab Crunch
Lie flat on your back on the floor with your legs bent, feet flat. If your lower back is weak you may like to push it into the floor to prevent it from arching. Clasp your hands behind your neck, keeping your elbows back, in-line with your head. Crunch up slightly, raising your head and shoulders, breathing out as your upper body raises.

As you crunch up squeeze your abs as tight as possible. Lower your head and shoulders back down to the floor and repeat. You should feel a burning sensation in your upper abs area. Keep this movement continuous until you have completed your set.

Reverse Crunch
Lie flat on your back, legs raised and bent, with your lower legs folded. Place your arms down by your sides with your hands facing downwards. Now raise your pelvis off the floor while squeezing your lower pelvis, breathing out as you do this. Lower your pelvis down again and repeat the exercise. Keep this movement continuous until you have completed your set.

2. Supersets Exercise List:

Dumbbell Lateral Raises
Stand with your feet shoulder width apart, and knees slightly bent. Keep your chest out and midsection firm, do not arch your back. Holding a dumbbell in each hand, by your sides, your palms should be facing your body. Have your elbows slightly bent. Now raise the dumbbells up and outwards, keeping your arms only slightly bent. The dumbbells should be just above shoulder height. Now lower down slowly and repeat.

Lying Lower Back Hyperextension
Lie flat on your tummy on a firm surface. Bend your arms and place your hands at either side of your head. Raise your head and shoulders a few of inches off the floor. Squeeze your butt at the same time. Do not lift your feet or knees off the floor. Return to starting position. You will feel this working your lower back towards the end of the first or second set. Remember if you haven’t trained this area for a while you will have sore lower back muscles when you first start using this exercise as this is one of the bodies weakest areas.

Barbell Bench Press
This exercise is fantastic for stimulating muscle growth in your chest area. You will need a flat bench for this exercise. Lie flat on your back. Make sure your lower back is pressed firmly into the bench. If your feet don’t touch the floor, you can bend your legs and place your feet at the end of the bench. DO NOT HOLD YOUR BREATH. Using a wide grip on your barbell, have your palms facing up and your grip just past shoulder width. Push the barbell directly above your chest. Lower the barbell down slowly until it only slightly touches your
chest at nipple line. (Your elbows should be pointing out to the sides.) Push the barbell back up to starting position, make sure you don’t bounce the barbell at the top of the movement. Repeat exercise until you have completed your set.

Wide Grip Lat Pulldowns
You can either use a Pulldown Machine or a pulley machine. Either way you will be seated during this exercise and using a wide grip bar.

Seated, facing the pulley machine, place a wide grip on the bar just past shoulder width. Keeping your tummy firm lean back slightly and pull the bar down so it nearly touches the top of your upper chest. Keep your chest out and your midsection firm throughout the exercise. Slowly return the bar back towards the pulley stopping when you feel the stretch, then repeat the exercise until you have completed your reps.

Leg Extensions
Seated on the leg extension machine or bench, curl your feet underneath the bottom pad. Have the back of your knees over the top of the top pad. These pads, normally, are adjustable. Keep your chest out and midsection firm. The bottom pad should be sitting on top of your ankle / bottom of shins. (no higher or lower) Keep your chest out and your midsection firm. Hold onto the handles or onto the underneath of the bench, where you are seated. Lift the weights by extending your legs out in front, until your legs are straight. Feel the pull at the front of your thighs, towards your knees, then return to starting position. Repeat exercise.

Leg Curls
Lie face down on the bench or leg curl machine with the pads resting on the back of your ankles. Hold onto the handles or onto the bench or framework to keep you stable. Have your knees slightly hanging over the edge of the bench. Do not strain your neck keep your head forward and do not arch your back up. (If you do feel some neck pain turn your head to the side and have it flat on the bench.) Curl your legs up so that the pads are virtually touching your backside. Squeeze your backside muscles then slowly lower your legs down to starting position. Repeat exercise.

Cable Bicep Curls
Stand with your knees bent, chest out, midsection firm and facing the cable machine. Use a low pulley with a bar attachment. Using a wide, no wider than shoulders, underhand grip, curl the bar up towards your shoulders squeezing your bicep muscles then lower the bar down to arms length. Repeat the required repetitions.

Cable Tricep Pressdowns
Standing facing the cable machine, have your knees slightly bent. Lean forward slightly, not too far, keeping your midsection firm, chest out and your elbows down by your waist. Using a bar attachment on the top pulley have an overhand grip, with your thumb also over the top. Your hands should be about 7-8 inches apart. Start with your elbows at your waist and the bar level with your chest, keep your head facing front wards. Push the bar downwards toward your thighs, keeping your elbows pivoted at your waistline, until your elbows and arms are nearly straight. Slowly return the bar back to starting position (level with chest) and repeat exercise. Keep it smooth and don’t “clunk” the weights. Repeat for required amount of reps

Arms Extended Crunch
Lie flat on your back, legs bent, feet flat and if your back is weak keep it securely on the floor. Have your arms extended above your head, so they are touching the floor. Have your legs slightly apart. Crunch up raising your head and shoulders, bringing your arms and hands up and over your head until they meet between your knees. Push your lower back into the floor, tucking your pelvis up and squeezing your abs as tight as possible. Lower your head, shoulders, arms and pelvis back down to the floor. Repeat the same again but bring your arms up and over to the outer sides of your thighs – virtually touching the floor. Repeat sequence for the required amount of reps.

Standing Calf Raise Machine
Stand on the calf raise machine with the balls of your feet on the block or platform and your heels hanging off the edge. Standing up straight with your chest out and midsection firm place your shoulders under the shoulder pads and your head in between them. Keeping your legs straight. Push up high with your heels squeezing your calf muscles then lower them down to feel the stretch. Repeat for required amount of reps.

Now go kick some training butt with your summer workouts!

IMPORTANT: The above workout is an excerpt from my newsletter. It is provided free on this site but does not include support or customization.