Intermediate Workouts

tania three

The first 2 exercises are your warm up. Go through them 3 times for the specified number of repetitions. Then complete the rest of the circuit through 2 times again with no rests except 60 seconds between each full circuit.

Exercise

Manual-Notes (if any)

Jumping Jacks
Start with your legs side by side and your arms by your side.
In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
Land in this position and then return to the starting position and repeat.

Trainer's comments:
Alternate with skipping to warm up

Sets	Reps	Weight/ Resistance
1	30
2	30
3	30

Jump Rope (basic 2 feet)
Start with the jump rope in each hand.
Jump off the ground and start swinging the jump rope under your feet.
Continue jumping up and down as you bring the jump rope under your feet.
Continue for the prescribed number of jumps or time.

Trainer's comments:
Alternate with jumping jacks for warm up Stop for 30 seconds between exercise in the warm up

Sets	Reps	Weight/ Resistance
1	30 skips
2	30 skips
3	30 skips

Power Jacks
1. Start in a shoulder width stance with your knees slightly bent.
2. Jump up into the air and spread your legs out into a wide stance and land in this position.
3. Immediately proceed into a squat and then stand back up into a jump to land with both feet at a shoulder width stance.
4. Repeat this movement for the recommended repetitions.

Trainer's comments:
Try to lower down a bit more now and jump up a bit higher

Sets	Reps	Weight/ Resistance
1	15
2	15

Bridge (Plank) on elbows
1. Start by lying face down on the ground. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms.
3. Maintain a flat back and do not allow your hips to sag towards the ground.
4. Hold for the required time limit or until you can no longer maintain a flat bridge.

Trainer's comments:
Make sure that your butt is not sticking up

Sets	Reps	Weight/ Resistance
1	40 seconds
2	40 seconds

Deep Squat (barbell)
1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar.
2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4. Once thighs are below parallel to floor, return to start position.
5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Trainer's comments:
The last couple of reps on each set should be hard Go down as low as you can without hurting your knees.

Sets	Reps	Weight/ Resistance
1	15
2	15

Mountain Climbers
1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds.

Trainer's comments:
Jump your feet together. This will get you huffing and puffing

Sets	Reps	Weight/ Resistance
1	10 each leg
2	10 each leg

Elbow Stabilization
1. Form a plank position with your elbows and your feet keeping your body parallel to the floor.
2. Keeping your trunk tight and parallel lift up one elbow and rotate your trunk and shoulders.
3. Hold for a count of 2 and then return to the starting position and repeat with the other arm.
4. Repeat for the prescribed number of repetitions.

Trainer's comments:
Hold your body tight and straight. Slow it down a bit, but no rests. do all reps on one side and then swap

Sets	Reps	Weight/ Resistance
1	7 each side
2	7 each side

Flutter Kicks
1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.
2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.
3) Start position: Straighten both legs so that they are perpendicular to floor.
4) Slowly lower one leg to approximately 45-90°.
5) Return to start position and repeat with other leg.

Trainer's comments:
Make sure that you have your hands under your lower back. Hold your head and shoulders up if you can

Sets	Reps	Weight/ Resistance
1	10 each leg
2	10 each leg

Walking Lunge with Dumbbell
1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand.
2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3. Push body up and move the back foot beside the front foot. Alternate feet and repeat.
4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.

Trainer's comments:
Take a longer step out than the picture shows. Make sure that your front knee does not go out further than your toe. These are walking lunges

Sets	Reps	Weight/ Resistance
1	12 each leg
2	12 each leg

Side Plank
1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time.
2. Lower your body and repeat on the other side.
3. Remember to keep your head, neck and body in a straight line.

Trainer's comments:
Hold for 30 seconds on each side. Make sure your body is straight and your hips don't sag or your head doesn't poke forward

Sets	Reps	Weight/ Resistance
1	30seconds
2	30seconds

For lots of different cardio workouts go here