EXERCISEESSENTIALS

CHEAT SHEET

MODIFYING WORKOUTS

FORM AND EXECUTION

EQUIPMENT TIPS

LENGTHEN OR SHORTEN YOUR LEVER:

INCREASING OR DECREASING THE WEIGHT

PART 1: MODIFYING YOUR WORKOUTS

About this section

Almost every exercise can be scaled up or down to meet your individual fitness level. Even if you have an

injury or chronic condition, you can still exercise with some modifications (and approval from your doctor).

When you're trying to workout on your own or even following a specific workout plan without having a

trainer right there with you, it can be frustrating to run into an exercise that you either have trouble

performing or, on the other hand, is too easy for you.

In this section, I'm going to give you a few simple ways to make adjustments to your exercises and

workouts and go over a few common exercises more specifically.

This may seem a bit obvious, but it doesn't hurt to have a reminder because when we think of

increasing intensity, we automatically think of increasing the weight, which of course is true. But

you can also decrease the weight. Think of it this way, increase your weight and decrease your

repetitions OR decrease your weight and increase your repetition. Either way be sure to bring

your muscles to fatigue!

General Tips & Guidelines For Modifications

In this case your limbs are the lever. When your arms or legs are bent the “load” whether it’s

body weight or an actual dumbbell will become lighter (bent arm) or heavier (straight arm).

This is very useful when performing exercises like a lateral raise, or a side leg raise.

CREATE A SMALLER BASE:

This means standing with your feet closer together. When you stand with your feet hip width

apart or wider your base is more stable making it easier to perform an exercise, i.e. your core

doesn’t have to work as hard. Think about doing a crunch on a stability ball. To make it harder

you just bring your feet together and your core will work a lot harder. To make it easier (more

stable) bring your feet wider apart.

Modifications cont.

Whenever you take an exercise from a stable surface, like the floor or an exercise bench to an

unstable surface like a stability ball or Bosu, you immediately make your body work hard. Not

only does your core work harder but also all those tiny stabilizing muscles in your feet, inner

thigh and outer thigh too! Be sure to lower your weight when on an unstable surface.

GO FROM STABLE TO UNSTABLE

If you have an injury or pain in one area of your body and cannot perform certain exercises, work

the opposite muscle groups (after you consult a doctor and know that it's safe). If your leg is

injured, focus on the upper body and if your upper body is injured, focus on your lower body.

SKIP THE MUSCLE GROUP

If you're performing a movement that's difficult for you or even the lightest weight isn't working,

just use your bodyweight. Focus on the muscle you're working and do the same movement until

you can do a greater number of repetitions easier and then add a light weight.

LOSE THE WEIGHT ALTOGETHER

A Few Common Exercises

SQUAT

MAKE IT EASIER: MAKE IT HARDER:

Facing away from the wall, place a

stability ball between you and the wall.

Leaning into the SB, with feet hip width

apart, lower yourself until your legs are

parallel with the floor (for bad knees

only go as deep as is comfortable)

return to start.

EXERCISE

If you have good form performing a

squat on the floor, try performing your

squat on an unstable surface like an

Airex pad or Bosu. You can also try

using just one weight instead of two.

The imbalance of the weight will make

your core work harder

PUSH-UP

Do these at an incline. You can use a

bench, chair, ottoman, counter or even

the wall.

Place your legs or feet on a stability

ball. You can increase or decrease

intensity by moving the ball further up

(easier) or down (harder) your legs

LUNGE

Try a stationary lunge. Place your feet

in the position of a lunge (take one

large step forward) and just lower and

lift your body without moving your feet.

Add a rotation. Step forward into a

lunge position, rotate your torso

towards the leg in front, return to center

than return to starting position

PLANK

Like push-ups you can incline this to

whatever level allows you to hold the

plank with proper form for at least 10-

20 seconds. Work up to 1 minute

before increases the intensity

Instead of having both feet and elbows

on the floor, raise one leg or arm. This

is called a 3-point plank.

Bend your knees so that you are in a

straight line from your knee to your

shoulder.

Bend the knee of your top leg towards

your torso.

SIDE

PLANK

PART 2: FORM & TECHNIQUE

About this section

When it comes to proper form while exercising it's about more than just lifting a weight and putting it down.

When you execute your movements with the proper body mechanics you'll not only isolate the correct

muscles you'll prevent injuries, build a more balanced physique and protect your joints.

Never underestimate the power of good form and execution. It's truly the backbone every good workout.

Use the following list to reference before or during your workouts.

COOL DOWN

WARM-UP

Warming up is key to properly prepare you for your workout and preparing your body is always

going to help you maintain proper form. Try a 5-10 minute light aerobic activity before you

workout. This will get the body ready for exercise, allowing for proper blood flow and oxygen to

reach the muscles you're working. It will also help you perform your exercise with a full range of

motion. Note: do not include stretching in your warm-up.

Form & Execution Tips & Guidelines

Give your body time to return to a resting state after a workout. You can walk slowly, do

simple, easy bodyweight movements or even a yoga sequence. And once you've done that,

you'll be ready to stretch. Cool downs are beneficial in multiple ways. A good cool down will

help you release lactic acid which will reduce soreness or muscle cramping afterwards. They'll

also allow your blood to continue circulating as your heart rate and blood pressure come back

to a resting state. An abrupt stop may cause blood to pool in the veins and make you feel

light-headed or dizzy. AND, a cool down will lower your cortisol levels!!

SET YOURSELF UP PROPERLY

Never pick up the weights or sit down on an exercise machine and jump right into the exercise.

Pause first to ensure you're starting from a secure position and your body is aligned properly. It's

easy to think you're in the right position and just get going, but take an extra moment to do a

quick body scan and then begin.

Form & Execution cont.

Range of Motion is the abiity of a muslce to move about a joint. It's referring to how far you can

extend or flex, or rotate internally or externally. When lifting weights, it's ideal to perform each

exercise through a full range of motion. This allows for the best results, improved flexibility, joint

stability, and alignment. However, be careful not to hyperextend and lock your joints while lifting.

This will put the strain on the joint itself instead of the muscle, which can cause injury or at the

very least, interrupt the exercise by reducing the tension on the muscle making the exercise less

effective.

RANGE OF MOTION

Your spine should maintain its natural curve when it's properly aligned. This will allow for a

stable, strong stance with weight evenly distributed and an equal dispersion of strength from all

directions. Keep your chest up and your shoulders down and back. Be sure you aren't overarching

your lower back as well. Maintain a 30% contraction of your abdominals, glutes slightly

contracted, knees soft, toes pointed forward.

NEUTRAL SPINE

An easy way to test this: Take a broom stick and place it behind you when you're

standing erect. Make sure the back of your head, your upper back and your tailbone

are touching the broom stick.

KEEP YOUR NECK IN POSITION

ACTIVATE YOUR ABS

SPEED OF REPETITIONS

It's very common for people to bring their necks forward during an exercise, especially when

sitting or bending forward. Doing this will only put strain on the neck and cervical spine. This is

all part of keeping an neutral spine so you can use the broom stick test to check this, but you

can also check the mirror. When your neck is in alignment your ears are usually in line or

slightly in front of your shoulders.

Form & Execution cont.

Engaging your abs during your workout can be a little tricky at first if you're not used to the

feeling. It's common for some people to suck in and feel like they're doing it correctly. When

you suck in it restricts breathing. Start with a neutral spine and then try to think about bringing

your belly button closer to your spine. During a workout, your abs should be engaged, but not

contracted to the point that you feel like you're working them out too. The abdominal muscles

connect every part of the body and support your spine and good posture so do your best to

remember to do this during exercise.

There are different methods or preferences that play a role here, but since it's common to

speed up your repetitions, I thought I'd put this on the list. There's a greater chance of injury

when you rush through reps. Plus, you want to be focused on contracting the muscle you are

trying to work. In general, aim for about 4-6 seconds per repetition. A moderate to slow speed

is going to increase muscle tension for a better workout and help prevent injury. Above all

else, just make sure your the speed is even and controlled.

USE THE CORRECT WEIGHT

BREATHE

In general, you inhale during the relaxation and exhale during the exertion of an exercise. (Ex.

Bicep curl- exhale lifting the weight up, inhale lowering it down). However, this can be a little

tricky for people at first before getting used to it. As a baseline, just make sure you aren't

holding your breath altogether. Try counting out loud to stop yourself from doing this or even

say the words "breathe in" and "breathe out." Holding your breath is going to stop the oxygen

flow that your muscles need during workouts.

Form & Execution cont.

We touched on this talking about modifications, but now let's go over a few signs you either

need to increase or decrease the weight you're using.

SIGNS TO DECREASE THE WEIGHT:

You're using momentum to perform the

exercise

You feel like it's impossible to complete

reps or have to break form to do so

Pain- please stop if you feel pain!

You can't complete full range of motion

You can't complete the same number of

repetitions (or stay in the rep range) after

an appropriate rest period

You feel intense soreness that's out of the

ordinary (i.e. lasts too long, significantly

limiting your mobility)

SIGNS TO INCREASE THE WEIGHT:

You can add more reps on to the end of

your set with ease

Or, conversely, the last few reps feel easy

and you can compete them with little

effort

You could easily keep going with the same

exercise at the end of your last set

You aren't seeing results anymore (this

can happen when you've been doing the

same workout for too long as well)

Your muscles don't feel like they've worked

at all when you're done

PART 3: EQUIPMENT

About this section

With so many options out there for exercise equipment, I thought it would be nice to sort them into

categorical lists for you. Whether you want to start your own home gym (or add to it) or you're looking for

some new ideas on what to use at the gym, these lists will be helpful.

Equipment based on your needs:

AT HOME EQUIPMENT FOR A

GREAT WORKOUT

Free weights (Dumbbells andBarbells)Adjustable DumbbellsTRX (Total Body ResistanceExercise) Fit SystemStability BallBosu Resistance Bands or TubesKettlebellResistance Bands or TubesFolding Treadmill Adjustable workout bench

1.

2.3.

4.5.6.7.8.9.

10.

EXERCISE BALL SIZE FOR HEIGHT

5'8-6'1

(173-185 cm)

6'2-6'7

(188-201 cm)

75 cm

(29.5 inches)

65 cm

(25.5 inches)

5'1-5'7

(155-170 cm)

55 cm

(21.6 inches)

Consider versatility:

Unless you want a whole gym in

your house (which is great if you

do!) consider which pieces of

equipment will allow for the widest

range of exercises.

I always suggest free weights or

the TRX for versatility!

Equipment based on your needs:

BEST CHOICES FOR A BIG PURCHASE

Functional Trainer

Also known as "cables". If you have the space, this is one of the most

versatile, adjustable pieces of equipment.

Complete Free Weight Set

A whole set will give you dumbbells, barbells, and usually a weight wrack

as well.

Stryde Spin Bike With App

Although a lot of people are liking Peloton bikes, I have a Stryde and love

it! The bike comes with a screen and app subscription so you can do all

different kinds of classes right in your home.

Olympic BarThis will come with the rack and a bench as well. I loveolympic bars

1.

a.

2.

a.

3.

a.

4.a.

BEST CHOICES FOR TRAVEL

Resistance BandsValslidesTRX

Go for light weight and packable! These options won't take up much space in your

suitcase or add much weight. Personally, I don't go anywhere without my TRX

1.2.3.

PART 3: EQUIPMENT

Best Equipment To Have At-Home

TreadmillElliptical Spin BikeReebok StepBosuYOU!

1.2.3.4.5.6.

BEST CARDIO EQUIPMENT

There's nothing better than getting outside for your cardio. Whether you're going for a

jog, walk or a bike ride, getting some fresh air can really clear your mind so that you

return refreshed and rejuvenated. But, if that's not an option here are some of my fav

cardio peices.

There are TONS of workout DVD's out there for Step, Bosu, Dance Aerobics,

Kickboxing. The options are endless. I highly recommend you check out Collage Video.

This is the largest collection of workout DVD's I've ever seen.

https://www.collagevideo.com/

www.BodyandSoulCoaching.com