personalized fitness program

8/12/2019 Personalized Fitness Program

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My

Personalized

Workout


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Introduction

This course simplifies fitness training as much as possible to give you the information you need

to reach your fitness goals. Many of the elements in this course are more complex than the information

presented, but guide you the right direction if you wish to study each element more. fter completing

this course you should be able to design your own fitness program that will help you reach your fitnessgoals using tools you already have, and understand what you will need to do to reach your goals.

This course is not professional medical advice, you should consult with your doctor before

beginning any workout routine or diet.!ollowing suggestions in this course will get you the results you are looking.

This course is broken into seven basic elements

MotivationProper "utrition

Proper #est

Warm$%pserobic Training

&trength Training!lexibility Training

This course will explain each element and how to use it in your fitness routine.t the back of this hand out you will find appendixes to help you better understand the material

presented.


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MotivationThis is the most important factor in the entire fitness program. Motivation must come from

within you. 'ou may be motivated by an outside force, but if an outside force is your only motivationyou won(t be able to sustain your program.

Motivation must come from within. Think about it this way)

*f someone tells you +you should lose some fat, does it help you lose fat- "o. nly you can

get out of bed in the morning, and go for a run. *f a personal trainer gives you a good workout then yougo and eat a box of cookies after the trainer told you to change your diet did the trainer that you paid do

you any good- "o. *f your workout routines says do /0 minutes of aerobic work on Monday and you

watch T1 instead did your workout routine do you any good- "o.nly you control what you eat and the movements of your body 2your workout3. The good news

is anybody can put together a fitness program they can stick to. *f what you have been doing is not

working for you you have to change what you are doing to get different results.This section of the course gives you some ideas on how to stay motivated. The first four tabs

should be done anyway as part of a good fitness program, but they also help keep you motivated.

How to stay motivated

Plan out your workouts4reak it down by 5uarter, month, week, workout

*f you have it preplanned it is much easier to do 2to do this many peoplepay a trainer, but anybody can do this with basic knowledge this course covers3

Plan out your meals

Write a weekly meal planWrite a grocery list and stick to it when you shop

#ecord your workouts

Write down what you actually do for your workout 2time, number ofsets6reps, resistance used3

Track your progress

*f you are able to see progress you are more likely to stick with your workoutPercent 4ody !at Measurement every 7 months

n electric body fat sampler it is easier than doing pinch samples

Take measurement at the same time of day to help reduce variation

&ize measurements every 7 months"eck

&houlders

8hestWaist

9ips

Thighs

8alfsrms

ther Measurements every 7 months

9ow many push$ups can you do9ow far can you walk or run in :/ minutes

9ow many crunches can you do in / minutes

*f using weights what is your : rep max on s5uat and bench press


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NutritionProper nutrition is key to a good fitness program. 8ompare your body to a race car. 'ou would

put high 5uality fuel in the car. *f you put ?unk fuel in the tank the car won(t preform optimally. &amegoes for your body if you put ?unk in your body how can you expect to preform at your best- With

proper nutrition you feel more alert, are mentally able to handle situations better, are less stressed, and

are all$around healthier. *f you are healthier you may have lower health care bills.

word about food. &ome nutrients are reduced when a food is packaged to increase its shelflife. !oods that perish 5uickly usually have more nutrients than foods with a long self$life. Think

about it this way if the +food can(t even support mold life how can it support your life.

word about fad diets. Most of the time they don(t work, and can cause physical harm to yourbody.

word about vegetarians and vegans. *f you choose not to eat animal proteins you should do

more research on the sub?ect of nutrition. There are some nutrients, such as vitamin 4$:/, that are onlyfound in animal sources. "ot eating animal meat re5uires an in$depth knowledge of nutrition and

should only be done by people who fully understand how to get all nutrients re5uired by the body.

This section breaks nutrition into basic categories)Water

8alories8arbohydrates 28arbs3

Proteins!ats

Minerals and 1itamins

Meal Planning

aterWhy its important)

'our body is mostly water.Water is used in most bodily functions

9ow much water do you need

1aries on different factors such as)&weat

8urrent health

Physical activity

!ood intaket a minimum you should drink at least @ cups of non alcoholic or non caffeinated fluid

a day.

&ome drinks contain water and can be counted in your water uptake2drink more if you sweat more, are more active or thirsty3

!aloriesWhat calories are)

The amount to energy needed to raise : kg of water : degree 8elsius*n food

: gram of fat A B calories: gram of protein A C calories

: gram of carbohydrates A C calories

: gram of alcohol A D calories

Why calories are important)


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They are the energy that your body runs on. The body need calories form three main

sources) 8arbohydrates, Proteins, and !ats. 'ou need a little of all three sources for your

body to function properly.

9ow many calories do you need)1aries based on goals

To lose weight take in less than you burn

To gain weight take in more than you burn8an be approximated by widely available calculations

Most people do not have time to count calories because

'ou have to count every calorie you eat'ou have to figure how many calories you burn for every activity you do

There are some situation were counting calories may be necessary, but for most people

8%"T*"E 8


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ne serving is about DF$:0F calories of protein or about)

7$C oz of fat free animal meat

: serving of protein powder 2some are : scoop others are / scoops3

: cup low fat cottage cheese=ggs

: =ggs is about G serving fat and H serving protein

The yolk is mostly fat in an egg the whites are protein'olk is about G serving fat

Whites are about H serving protein

4eans-These have some protein but are usually not a complete protein

Most are better classified as a carbohydrate

&oy is the most complete vegetable protein, but most proteins are higher in meatMilk-

9as carbohydrates, protein, and fat 2if its not skim milk3

*s not only a protein

This is where whey protein comes from

%ats

!ats are used by the body to protect vital organs, maintain body temperature, maintain

proper cell function, and process some vitamins. These are ?ust a few of the roles fatsplay in the body. There are some fats that can block blood vessels these fats are

saturated fats and trans fats. &aturated fats come form animal fats, coconut or palm

oils. Trans fats are manufactured usually used in margarine, fried foods, or shortening.+9ealthy fats, unsaturated fats, generally come form plant sources olive oil, avocados,

and nuts 2coconuts and palm oil are an exception3. These fats can help clean up blood

vessels.

"uts 2have a small amount of protein too3

ils

nimal fatvocados

ne serving is about :00$:/0 calories of fat or about): tbsp oil

H cup nuts

G avocado

Minerals and &itaminsThere are many minerals and vitamins the body uses in small amounts to function properly. To

make things simple the more processed a food is the less likely it is to still have high levels of vitamins.Most people don(t eat their #ecommended ;aily llowance 2#;3 of minerals and vitamins, and some

of the #;s are the minimum amount need to prevent disease not the amount need for optimum health.

*f you try and consume fresh fruits and vegetables it will help get you closer to the #;s, but you mayfall short on some. Most people benefit the most from taking a simple once a day multivitamin, but

consult with your doctor before taking an supplements. To much of certain minerals and vitaminscan be T'(I!.


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Meal $lanning=ating five small meals a day 2or at minimum eating snacks between meals3 rather than three

large meals can increase metabolism, help to stabilize blood sugar, reduce fatigue, decrease muscle

recover time, and help reduce overeating at a meal. *f you plan out meals ahead of time it will also

help you reduce the amount of ?unk food you eat. This section states a simple way to plan meals6snack.

Eet the following ratio at each meal

/$7 Parts 8arbohydrates

:$/ Parts Protein: Part !at

*f you have C parts in your meal serving sizes should be :.F times larger than the following

guidelines. *f you have F parts in your meal serving sizes should be :./ times larger than thefollowing guidelines. *f you meal has I parts serving sizes should be based on the following

guidelines.

!or active males under F0 years of age

: Part e5uals about : serving

lder men : part e5uals J of a serving!or active females under F0 years of age

: Part e5uals about J of a servinglder women : part e5uals G of a serving

*t was stated earlier carbohydrates come mainly form plant sources, protein comes mainly fromlean animal sources, and 2healthier3 fat comes mainly form oils and nuts. nother simple way

to plan a meal6snack is)

/$7 Parts plants 2or derived from plants3:$/ Parts lean animal meat

: Part nuts or oil 2or animal fat if it is in your protein3

*f you are still hungry eat more food but stick to the above ratios.

&top eating when you are full. 2This is one of the most important things you can do3

=xamples)

!oods)Pasta 28arbohydrate3

Pasta sauce 28arbohydrate and possibly a little !at3

4utter 2!at3

=xtra


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Kerky 2Protein3

Wine 28arbohydrate3

live oil 2!at3

&liced 4read 28arbohydrate3#aw !rozen !ish 2Protein3

8anned Tuna in water 2Protein3

8arrots 28arbohydrate3=ggs 2Protein and !at3

8ucumber 28arbohydrate3

8anned lives 2!at and a little 8arbohydrate3range Kuice 28arbohydrate3

Peanut butter 2!at and a little Protein3

!at$!ree Mozzarella 8heese 2Protein3Most &pices 21ery slight 8arbohydrate don(t count unless G cup or more is used3

MealsMeal :

2: Part e5uals : serving3C =gg Whites 2: Protein3

/ &lices of Toast 2: 8arbohydrate3/ Tbsp of Peanut butter on Toast 2: !at3

: 8up 8ottage 8heese 2: Protein3

n a half a 8antaloupe 2: 8arbohydrate3: 8up range Kuice 2: 8arbohydrate3

2: Part e5uals J of a serving3

7 =gg Whites 2: Protein3/ &lice of toast 2:G 8arbohydrate3

:G Tbsp of Peanut$butter on Toast 2: !at3

J 8up !at !ree 8ottage 8heese 2: Protein3n half a 8antaloupe 2:G 8arbohydrate3

Meal /

2: Part e5uals : serving3G 8up, prior to cooking, Pasta 2: 8arbohydrate3

8an of Tuna 7$Coz 2: Protein3

:G Tbsp live oil 2: fat3: 8up 8hopped 8ucumber 2G 8arbohydrate3

: 8up 8hopped Tomatoes 2G 8arbohydrate3

2: Part e5uals J serving3

76@ 8up, prior to cooking, Pasta 2: 8arbohydrate3J 8an of Tuna 7$Coz 2: Protein3

: :6@ Tbsp live oil 2: fat3

J 8up 8hopped 8ucumber 2G 8arbohydrate3J 8up 8hopped Tomatoes 2G 8arbohydrate3

Meal 7


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: Plain &ingle Patty !ast !ood 9amburger 2: 8arbohydrate, G Protein, : !at3

7 oz


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*estde5uate rest is an important part of a proper fitness program. Working out stresses the body

and breaks the body down. #est is when the body recovers from the stress. ;uring the recovery thebody adapts to the stress and becomes slightly stronger than the stress. The rest period is really when

you become stronger not when you are working out. Without the stress your body becomes lazy and

weaker.

This section will break rest into several categories sleep, and muscle recovery, and stressreduction.

+leeThis is the most basic rest everyone needs. We still do not understand exactly why we need

sleep. To little sleep can lead to weight gain. &ome people can function fine on D hours of sleep but

some people need at least B hours of sleep. =very person needs different amounts of sleep. *f you aretired during the day try getting more sleep at night. To get the most out of your sleep try these tips)

9ave a regular sleeping pattern 2go to bed the same time and wake up the same time daily3

nly sleep in your bed 2don(t read, work on the computer, eat, or watch T1 in bed3Minimize light distractions

void caffeine or alcohol before bed

Muscle recovery

*est -etween orkouts

;uring a workout muscle are slightly damaged, after the workout they need time to heal. When

muscles heal they heal back stronger than before the workout. This is why you become stronger during

the rest period.!or example)

'ou do 7 sets of s5uats :0 reps with :00 pounds you stress your muscles and actually

cause slight damage to your muscles.2'our muscles think * ?ust got whipped3

s your body recovers the muscles adapt to the stress that was placed on them and

become stronger than the stress that was placed on them.

2'our muscles think *(m not getting beat by that again * will be ready next time3&o the next time you do 7 sets of s5uats :0 reps with :00 pounds it is easier.

2'our muscles are ready for the stress this time and are not as beaten down3

*f you wait to long to +restress your muscles you lose the strength they built.2'our muscles forgot about getting whipped and are no longer ready3

The rest needed between workouts differs for each person. Eenerally a muscle need C@$D/

hours of rest before being worked again. *f any of the following factors apply to your situation youmay need extra rest time before working the same muscle)

ge is over F0


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*est uring a +trength orkout "This doesn/t aly to a aerobic workout#

;uring a strength workout the body needs rest between each set of repetitions. This rest allowsthe muscle time to replenish energy that was use while lifting.

When you first start to use a muscle the first form of energy the muscle uses is depleted in about

:0 seconds, the next form of energy the muscle uses is mostly depleted after about / minutes, then afterthe that the body start to rely more are the cardiovascular system to supply energy. ne set during a

strength workout should take between 70 seconds and / minutes to get optimum benefits, this means

that the set is working on the second energy system described above. This second energy system canreplenish energy in about a /.F$7 minutes. ;epending on what your goals are you may want to rest

longer or shorter periods between sets. *f you ?ust want to +be fit then :$7 minutes rest would be fine

between sets, if you want to gain more strength 7$F minutes rest would work, and if you want to put onmass 70$I0 seconds rest would be for you.

*est and !ircuit Training

8ircuit training is when several different strength training exercises are preformed one after the

other. !or example)

CF &econds of Push$ups70 &econds of #est

CF &econds of &5uats

70 &econds #estCF &econds of Pull$ups

70 &econds of #est

CF &econds of &tiff$


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;ay C) #un 7 miles

;ay F) &wim :0 F0 yard sprints

;ay ILD) #est

+tress *eduction

4esides physical rest sometimes our body need mental rest as well. *f the body is mentallystress it can release hormones that can cause you to put on fat, and increase risk of cardiovascular

problems. To reduce the release of these hormones it is best to try and prevent their release rather than

deal with them once they are flowing through the body. To reduce the release of these hormonesanticipate stressful situations and relax your body before the situation starts. *t is not always possible to

foresee stressful situations, but being conscious of them helps. To relax your body follow the following

steps)!ocusing on your breathing 2breath in and out slowly3

bout F$@ seconds in and about F$@ seconds out

;o this for F$:F minutes

This is one of the best ways to reduce stress. *f you can try and clear your mind and not thinkabout anything this will help relax you too. This is basically a form of meditation, and if done at least

once a day can help reduce mental stress.

Take )way:

Eet as much sleep as you need

%sually rest a muscle C@$D/ hours before working it again

#est a muscle at least :.F minutes between strength training sets

#educe mental stress by focusing on breathing


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arm01sWhy its important

*t get blood to muscle before a workout*n?ury prevention

9ow often to do warm$ups

4efore every workout 2aerobic or strength3

9ow to do warm$ups

warm$up should last F$:0 minutesMoves to get your blood flowing

"eck rolls

rm &wings9igh >nees

4utt >ickers

&5uats


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)erobic "!ardiovascular or !ardio# Traininghy is it imortant

The more in shape your cardiovascular system the less heart problems you have*t can help with insulin sensitivity

*t can help reduce

4ody !at

Waist &ize4lood Pressure

#isk of 8ardiovascular ;isease

hat is aerobic training

nything that increases your metabolic rate for an extended period of time

*ncreased heart rate is a side effect of increased metabolic rate

=xamplesKogging

&wimming

4icyclingerobic tapes

#owing4oxing69eavy bag work

8alisthenics&tair 8limbing

ny moving you do that increases your metabolic rate

How much do you need

:F$70 min per workout

7$F times a week

*f you are doing other physical activity 2such as playing sports, or have a physical ?ob3you can do a little less aerobic training.

How hard do you need to ush it

'ou can use a heart rate monitor//0 minus your age is a good estimate for your max heart rateI0N$@0N of your max heart rate is the range your heart rate should be in during

an aerobic workout

r use the following guidelines


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'ou will have the same aerobic benefit either way.

hen is the best time to do a aerobic workout2

When every you will do it is the best time. n an empty stomach before breakfast you

might burn more fat, but you may lose muscle to muscle cannibalization for protein.

'ou get the most benefit if you do your aerobic training separate from your strength

training, but if you don(t have time to do them separate do them together. *f you doaerobic training before strength your strength workout will suffer a little and vise versa.

!ircuit Training

'ou can also do circuit training. 8ircuit training is when you do several different

strength exercises in a row. *f you do aerobic exercises between strength exercises rather than

rest you can get aerobic benefits as well as strength benefits. Try and do aerobic exercises thatdo not only use the same muscle you ?ust worked during the last strength exercise. !or

example, do push$ups, then ?og, or do s5uats then ?umping ?acks. "ot s5uats, then running

sprints.

Take )way:

7$F times a week do an aerobic workout lasting at least :F minutes at a pace that allows barelyallows you to have a conversation


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Trapezius 2Traps3

4iceps 24is3

Triceps 2Tris3

bdomenals 2bs3 uadriceps 2uads3

Eluteals 2Elutes3

9amstrings 29ams3Eastrocnemius 28alfs3

9ow many sets to preform

;o one set if an factors that cause you to need more rest between workouts applyto you.

s you start to become more fit add more sets 2usually 7$C is plenty3 to increasestress on the muscle and increase benefits of your workouts.

) %ew ords )bout +trength Training

!or a muscle to become stronger it must be stimulated. The more effort you use to move a

muscle the more that muscle is stimulated.

*f you do /0 push$ups the first one is easier than the /0thone. When you do your first push$up

only a part of your muscle fibers are stimulated, as it gets harder to do push$ups more muscle fibers are

stimulated. Muscles work in a progressive system so the fibers that are used first are still being used inlater reps.


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aerobic workout. &o that leaves increasing resistance.

*ncreasing resistance can be done several ways the most common is to increasing weight on a

lift. 9ere are some example of how to increase resistance without needing additional weight)%se a slightly different angle

=levate feet higher for push$ups

%se single limb movementsne arm push$ups

ne legged s5uats

Take )way:

&trength training is one of the best ways to lose fat and gain strength

#est a muscle between strength workouts 2usually C@$D/ hours3

Train the :: ma?or muscle groups

%sually strength train a muscle /$7 times a week&tart with one set per muscle and slowly work up to three or four sets

=ffort determines how hard a muscle is worked not weight lifted

*ncrease stress to increase effort

=asiest way to increase stress is by increasing resistance

ne strength training set should generally last 70 second to / minutes, and

&ee appendixes for)

=xercises for each muscle group

;iagrams of muscle groups*deas for increasing resistance


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%le3ibility "+tretching#How to +tretch

; "T 4%"8=&lowly move to a fully stretched position

Kust before you feel discomfort stop stretching

9old that position for :F$70 seconds

How often to stretch/$7 times a week

&tretch at a separate time than your workouts

!an you over stretch'=&

*f you stretch to hard you could slightly tear muscle fiber leading to soreness

*f you increase your range of motion without increasing your strength it could

result in in?ury because the strength was not built to accommodate the new range

of motion

hat muscle to stretch

ll :: ma?or muscle groups plus the back8hest


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esigning a fitness rogram*t depends on several factors

9ow much time do you haveThis is the most important factor because if you plan a great fitness program but

don(t have the time you won(t do it

What works best for your bodynly you can determine this

*f you know that you recover slower from interval training aerobic workouts youmay chose to do less interval aerobic training.

*f it is hard for you to build muscle without adding more resistance you may needto figure out how to increase resistance

This goes for nutrition too if you need more protein to recover from youworkouts you may need to eat more lean meat

*f you(re hungry all the time you may need to eat more snacks

What type of workouts do you en?oy

;o workouts you en?oy so that you are willing to actually do them

What does your diet typically look like

*f you try and change your diet too drastically over a short period of time you

won(t be able to stick to your new diet

'ou need to change things slowly I months to a year to change your diet

What e5uipment do you have availableThis goes without saying but plan workouts based on e5uipment you already

have. 'ou spend less money and you are more likely to do your workouts.

What are your goals

;o you want to lose fat

!ocus on strength training it is burns the most calories even after theworkout is done.

;o at lest 7 aerobic workouts a week

=at F small meals rather than 7 big meals 2snacking will increase your

metabolism3

&top eating once you are full

;o you want to increase stamina


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!ocus on higher rep lighter weight strength training

2&ets should each take about /$7 minutes to complete3

*ncrease time on your aerobic training

;o you want to increase muscle

!ocus on strength training. 'our should continually increase resistance.

=at F small meals a day rather than 7 big meals 2this will give your

muscle a continuous energy supply.

;o you want to tone muscle6?ust be healthy

;o the basics

;rink @ cups of fluid a day=at F small meals rather than 7 big meals

Warm$up before each workout

7 aerobic workouts a week

&trength train each ma?or muscle group / times a week&tretch /$7 times a week

re you training for a specific sport or raceTrain similar to the sport you are in

*f you are in an endurance sport such as foot races, or triathlons you needto focus on doing that for your aerobic workouts. lternate between

intervals and distance aerobic workouts.

*f you are in an explosive sport such as football, rugby, or baseball youneed to focus on explosive strength. ;o heavier resistance for sets that

last 70$I0 seconds. !ocus on doing more interval aerobic training.

=xamples

&tretch / days a week 2:0$:F minutes each time3

8ircuit train C days per week 2/F min per workout3/ days of circuit training strength train part of the muscles the other / days train

the other muscles

=xample)&unday) #est

Monday) %pper$4ody6 &tretch at a different time

Tuesday)


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;o 7 aerobic workouts a week 2/0 minutes each3

&trength train each muscle group / times a week 2/0 minutes each workout3

&tretch /$7 times a week separate from other workouts 2:0$:F minutes each3

=xample)&unday) #est

Monday) &trength train full$body

Tuesday) Moderate aerobic workoutWednesday) Moderate aerobic workout

Thursday) &trength train full$body

!riday) Moderate aerobic workout&aturday) #est

Take )way

$4)N ) $*'5*)M 6'1 I44 )!T1)446 '


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)endi3es


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)erobic !alisthenics

These are movements that you can do without any e5uipment to get a great aerobic workout.

*t is similar to ?oggingQ if you push yourself to go faster it becomes harder.

'ou can do these movements for a set amount of time or a set number of reps.

#ecommend :0$/F reps for a set number or 70sec R / min for a set time.

*f you are using calisthenics for a aerobic workout you should try and have at least C different

movements in your workout, more than :0 gets a confusing though.

=xample workouts

Movement Time

Eet %ps : min

Kumping Kacks 70 sec

4urpees : min

8ross 8ountry &kiers 70 sec

*ce 4reakers : min

Kog in Place 70 sec

#epeat for :@ min

Movement *es

cross the >nee 4reakers :0 each side

@ 8ount 4ody 4uilders /0

Kumping 8urls /0

!loor to &ky /0

Mountain 8limbers /0

Eet ups /0

#epeat as many times as possible in /0 min

Eet ups&tart in the standing position

&5uat down

&it on the floor


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!loor to &ky

&tart in the standing position

&5uat down and touch the floor

&tand back up reach for the sky#epeat

8ross 8ountry &kier &5uats&tart in the standing position

lternate swinging arms forward and backward as s5uating up and down

&peed &kater &5uats


lternate swinging arms across the body back as s5uating up and down


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Tuck Kumps


&wing arms upward as ?umping as high as possible and bringing knees as high as possible to the

chest#epeat

!ront >icks&tart in the standing position with hand held up near face in a boxer fashion

lternate kicking forward with each foot as if kicking a wall with the ball of the foot 2these

kicks are usually around waist high or a little higher, this is not like kicking a ball3!ront Kabs

&tart in the standing position with hand held up near face in a boxer fashion

lternate forward punches 2?abs3 rotate body as if throwing a really ?ab

#eaching 4ody 4uilders


&5uat down>ick feet out behind body 2push$up position arms extended3


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Kumping 8hest Press

&tart in the standing position with feet together and arms at chest level with elbows drawn back

Kump up while moving feet out to the side and moving arms straight out in front of chest as if

pushing something away from chest#epeat

#unning in Place#un in place

#unning in Place verhead Press#un in place while moving arms up and down overhead as if pushing a bar overhead

#unning in Place 9igh >nees#un in place but bring knees extra high

8ross 8ountry &kier

&tart in the standing positionKump while moving right foot forward and left foot back 2about / feet between each3, and

swinging right arm backward and left arm forward with elbow extended 2arms straight3

Kump while moving left foot forward and right foot back 2about / feet between each3, andswinging left arm backward and right arm forward with elbow extended 2arms straight3

#epeat

&peed &kater


Kump to right and put weight on right foot while swinging both arms to the right.

2left arm comes across body and right arm is extended behind body3Kump to left and put weight on left foot while swinging both arms to the left

2right arm comes across body and left arm is extended behind body3

#epeat

Mountain 8limbers

&tart in the push$up position with arms extended 2keep hands on the ground while preformingthis exercise3

Kump feet up moving right foot forward under the body

Kump up moving right foot back and left foot forward under the bodyKump up alternating feet forward and backward

#epeat

!oot !irelternate picking up each foot ?ust off the ground as fast as possible 2heels shouldn(t hit the

ground3


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%p$;owns


Touch chest to floor

Eet back to standing position#epeat

2This is basically a sloppy burpee preformed as fast as possible3


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73ercises by muscle grou$ectorals Ma8or "!hest#

Push$up"ormal

*ncline

!eet higher than shoulders

!eet lower than shoulders&ingle arm

n a ball

*ncline!lys

8hest Press

"ormal&ingle arm

#otating as pressing

4atissimus orsi "4ats#

4ent$ver #ows

"ormal&ingle arm

With benchPull$ups

ll grip variations

*ncline rows"ormal

&ingle arm

*nverted"ormal

&ingle arm

&eated #owseltoids "+houlders#

verhead Press

"ormal

&ingle arm


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Trices "Tris#

Triceps Press ;owns

"ormal

&ingle rmTriceps =xtensions

Weight

Towel)bdominals ")bs#8runches

&ide 8runch#everse 8runch

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9uadrices "9uads#5luteals "5lutes#

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Muscle iagrams

bove) Pectorals Ma?or 28hest3

bove)


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bove) 4iceps 24is3

bove) Triceps 2Tris3


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bove) Eluteals 2Elutes3

bove) 9amstrings 29ams3


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eight "Higher +tress# Ideas'ou can use ?ust about anything for a weight.

&ometimes you need a little weight to get enough stress on a muscle group to gain strength

*deas 2you may want to wear gloves for some of these3

grocery bag full of books4uckets, bottles, or ?ugs full of water


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Markland ;. 2:BBB3. &elf$;etermination Moderates the =ffects of Perceived 8ompetence on *ntrinsic

Motivation in an =xercise &etting. Kournal of &ports L =xercise Psychology. /:, 7F:$7I:

man #. L Mculey =. 2:BB73 *ntrinsic Motivation and =xercise 4ehavior. Kournal of 9ealth=ducation. 1ol /C, issue C, /7/$/7@

#yan #., !rederick 8., ennedy =., 4owman &., &pence K., !reedman., L >ing K. 2/00:3 Popular ;iets) 8orrelation to 9ealth,"utrition, and besity. Kournal of the merican ;ietetic ssociation. 1ol :0: issue C C::$C/0.

strup . Meinert


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&ociety for 8linical "utrition, *nc. 1ol 70 no. F D:/$D:F

Patel &, L 9u !. 2/00@3 &hort &leep ;uration and Weight Eain) &ystematic #eview. besity 2&ilver

&pring3. :I273)IC7$F7

#hea M., lvar 4, 4urkett


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#ichard P. 4rown and Patricia riya 'ogic 4reathing in the Treatment of

&tress, nxiety, and ;epression) Part *V"europhysiologic Model. The Kournal of lternative and

8omplementary Medicine. 1ol) :: iss. :):@B$/0:

9endrick llen. 2:BB/3 =xercise Physiology) Physiological #esponses to Warm$%p. "ational &trengthL 8onditioning ssociation Kournal. 1ol. :C *ss. F)/F$/D

McMillian, ;anny K.Q Moore, Kosef 9.Q 9alter, 4rian &.Q L Taylor, ;ean 8. 2/00I3 ;ynamic 1s.&tretching Warm %p) the =ffect on Power and gility Performance. Kournal of &trength and

8onditioning #esearch 1ol. /0 iss. 7

Patrick


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and exercise contingently affect postprandial metabolism and energy balance in physically active

males. 4ritish Kournal of "utrition. 1ol ::0 *ss. C)D/:$D7/

urokawa '., Tomita "., 9irose M., Watanabe &., Watanabe &., LWatanabe T. 2:BB/3 =ffect of time of day on adaptive response to a C$week aerobic exercise program.

The Kournal of &ports Medicine and Physical !itness. 7/2C3)7C@$7F/

#ichard . Winett, Ph.;, L #alph ". 8arpinelli, =d.;. 2/00:3 Potential 9ealth$#elated 4enefits of

#esistance Training. Preventive Medicine. 1ol 77 iss. F)F07$F:7

#ebecca &eguin, 4&, 8&8&, Miriam =. "elson, Ph;. 2/0073 The benefits of strength training for older

adults. merican Kournal of Preventive Medicine. 1ol /F iss. 7):C:$:CB

Michael

personalized fitness program

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