"new year. new you!" home exercise program

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TWELVE WEEK

HOMEEXERCISE PROGRAM

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TWELVE WEEK HOME EXERCISE PROGRAM

This program is designed for the person starting a new exercise program, and looking to improve cardiovascular endurance, build muscular strength, and improve balance, stability, total body coordination, and flexibility in just twelve (12) weeks.

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Using current American College of Sports Medicine (ACSM) exercise guidelines, this program is designed to include the proper combination of frequency, intensity, time, and type of exercise for optimal total body results.

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EQUIPMENT REQUIREDThe equipment required for this program include:1. At least one set of evenly

weighted objects (i.e., dumbbells or water/sand filled jugs)

2. Resistance tubing with handles

3. Exercise mat (optional)

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WARM UPThe purpose of an effective warm-up is to prepare the body for activity, enhance performance, and prevent potential injury. The warm-up is a transitional phase that allows the body to adjust to the changing demands placed on it during exercise.

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STRETCHINGStretching is a form of exercise designed to stretch specific muscles or tendons to improve elasticity and tone. To stretch effectively, a total body routine, addressing all major muscle groups, should take approximately 10 minutes to stretch.

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CARDIOVASCULAR EXERCISECardiovascular exercise is any type of exercise that challenges the heart and lungs. The ACSM recommends 150 minutes of moderate-intensity exercise per week. Examples include running, cycling, swimming, and walking.

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STRENGTH TRAININGThis strength training program includes exercises that challenge each major muscle group. Schedule a minimum of 36 hours in between each workout (i.e. Monday, Wednesday, Friday) to allow for proper rest and recovery of working muscles.

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THE EXERCISESThe exercises selected for this program can be found in the online ACE Exercise Library, developed by the American Council on Exercise. This comprehensive library includes easy-to-understand instructions, pictures, and videos.

http://www.acefitness.org/acefit/exercise-library-main/

http://www.acefitness.org/acefit/exercise-library-main/

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The strength training program is based on the following:•60 to 70% of 1RM• 10 to 20 repetitions

(depending on the workout)•2 to 3 sets• 2 to 3 min. rest (between

sets)•Moderate pace•3 x 40 min. sessions (avg.)

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COOL DOWNThe main purpose of a proper cool down is to gradual bring breathing, body temperature and heart rate back to normal. An effective cool down includes low-intensity aerobic activity and stretching exercises.

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COMPLETE EXERCISE LIST

(weeks 1 through 6)

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STRENGTH EXERCISESLEGSBodyweight SquatForward LungeProne (Lying Down) Hamstring CurlStanding Calf Raise (Wall)

BACKSeated High Back RowSeated Row

* click the exercise hyperlink for more information *

http://www.acefitness.org/acefit/exercise-library-details/0/135/






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STRENGTH EXERCISESCHESTBent Knee Push-UpSeated Cable Press

SHOULDERSKneeling Reverse FlyDumbbell Lateral Raise

ARMSSeated Dumbell Bicep CurlsTriceps Pushdown








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STRENGTH EXERCISESCORE & TORSOBent Knee Sit-Up/CrunchesSide Plank with Bent KneeSupermans





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FUNCTIONAL EXERCISESCat-CowCobraContralateral Limb RaisesDownward Facing DogJump and ReachSingle Leg StandSquat JumpWarrior I










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FLEXIBILITY EXERCISESLOWER BODYKneeling Hip Flexor StretchSeated Straddle StretchStanding Dorsi-Flexion StretchSupine 90-90 Hip Rotator Stretch

UPPER BODY90 Lat StretchOverhead Triceps StretchSeated Bent-Knee Biceps StretchStanding Chest Stretch










1WEEK

CARDIO STRENGTH FUNCTIONAL EXERCISE FLEXIBILITY

BASICINFORMATION

• 60to70%HRMax• 40minutes(total)

• 15to20repetitions• 2sets(eachexercise)

• 60secondseach• 2sets(eachexercise)

• 60secondstotaltime(10to30secondseach)

SESSIONONE

• 10minutes • BentKneePush-Up• SeatedCablePress• TricepsPushdown• BentKneeSit-Up/Crunches• SidePlankwithBentKnee

• JumpandReach• SquatJump• SingleLegStand• ContralateralLimbRaises• Cat-Cow• Cobra

• KneelingHipFlexorStretch• Supine90-90HipRotator

Stretch• SeatedSaddleStretch• StandingDorsi-FlexionStretch• 90LatStretch• StandingChestStretch

SESSIONTWO

• 15minutes • SeatedHighBackRow• SeatedRow• SeatedDumbbellBicepCurls• SidePlankwithBentKnee• Supermans

• SquatJump• WarriorI• ContralateralLimbRaises• DownwardFacingDog

• SeatedSaddleStretch• StandingDorsi-FlexionStretch• SeatedBent-KneeBiceps

Stretch• OverheadTricepsStretch

SESSIONTHREE

• 15minutes • BodyweightSquat• ForwardLunge• Prone(Lying)HamstringCurl• StandingCalfRaise(Wall)• KneelingReverseFly• DumbbellLateralRaise• BentKneeSit-Up/Crunches• Supermans

• JumpandReach• WarriorI• SingleLegStand• Cat-Cow• Cobra• DownwardFacingDog


Stretch• 90LatStretch• StandingChestStretch• SeatedBent-KneeBiceps


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2WEEK


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3WEEK


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4WEEK


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• 15repetitions• 2sets(eachexercise)



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5WEEK


BASICINFORMATION





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Stretch• 90LatStretch• StandingChestStretch

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SESSIONFOUR

• 25minutes • BentKneeSit-Up/Crunches• SidePlankwithBentKnee• Supermans




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6WEEK


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SESSIONFOUR

• 30minutes • BentKneeSit-Up/Crunches• SidePlankwithBentKnee• Supermans




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COMPLETE EXERCISE LIST

(weeks 7 through 12)

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STRENGTH EXERCISESLEGSLunge with Elbow InstepSide LungeSingle Leg SquatStanding Calf Raise (Wall)Standing Hamstrings Curl

BACKLat PulldownSeated High Back RowSingle Arm Dumbbell Row










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STRENGTH EXERCISESCHESTPush-UpSeated Cable PressSeated Decline Cable Press Seated Incline Cable Press

SHOULDERSKneeling Reverse FlySeated Dumbbell Press








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STRENGTH EXERCISESARMSSeated Dumbell Bicep CurlsDumbbell Triceps Kickback

CORE & TORSOFront PlankGlute BridgeStanding Cable RotationSupermans








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FUNCTIONAL EXERCISESBird-DogCobraDouble Leg Tuck JumpHip Rotations (Push-Up Position)Mountain ClimbersSingle Leg StandSprinter Pulls Squat Jump










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FLEXIBILITY EXERCISESLOWER BODYKneeling Hip Flexor StretchSeated Straddle StretchStanding Dorsi-Flexion StretchSupine 90-90 Hip Rotator Stretch

UPPER BODY90 Lat StretchOverhead Triceps StretchSeated Bent-Knee Biceps StretchStanding Chest Stretch










7WEEK


BASICINFORMATION





SESSIONONE

• 30minutes • Push-Up• SeatedCablePress• SeatedInclineCablePress• TricepsPushdown• FrontPlank• Supermans

• BirdDog• Cobra• MountainClimbers• SprinterPulls



SESSIONTWO

• 30minutes • LatPullDown• SeatedHighBackRow• SeatedRow• SeatedDumbbellBicepCurls• FrontPlank• GluteBridge

• DoubleLegTuckJump• HipRotations(Push-UpPosition)• SingleLegStand• SquatJump



SESSIONTHREE

• 30minutes • LungewithElbowInstep• SideLunge• SingleLegSquat• StandingCalfRaises(Wall)• StandingHamstringCurl• FrontPlank• GluteBridge




SESSIONFOUR

• 30minutes • KneelingReverseCableFly• SeatedDumbbellPress• FrontPlank• GluteBridge• Supermans




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8WEEK


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11WEEK


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12WEEK


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THANK YOU!For more information visit

www.todaysfitnesstrainer.com

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http://www.todaysfitnesstrainer.com

"new year. new you!" home exercise program

Health & Medicine