SAMPLE WORKOUT 1 (WITHOUT WEIGHTS)

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1 SAMPLE WORKOUT 1 (WITHOUT WEIGHTS) The following training program is designed to help you train at your own home or even in a park or outdoors area if you wish. It is designed so you need very little equipment and that it can be done just about anywhere. WARM-UP You should always do some light intensity exercises before starting any training regime. Walking for 3-5 minutes is fine or if you have already done some cardiovascular exercise beforehand and are just getting into this workout that is fine as well. CONDITIONING Your aim for this workout is to complete 3 sets of Reps on each exercise. Now the best way to do this program is to do it in a circuit training nature. This basically means that once you finish one exercise you go straight to the other with very little rest (maximum 30 seconds) and you keep doing this until you have finished all the exercises three times. If you need a longer rest go for it however if you want a harder workout keep your rest periods to a minimum. COOL DOWN Go for a 3-5min easy walk and then perform the designated stretches at the end of this document. Recommended Equipment Floor Mat or Thick Beach Towel Resistance Bands You can purchase this equipment from a variety of places in the Penrith area. We are currenly networking with Elite Fitness Equipment and they provide discounts for all our clients so if you go into their shop and mention you are one of our clients you will receive a discount on their equipment. They are located at Henry St Penrith and if you would like to contact them you can do so on the following number (02) Looking Good and Feeling Great Pty Ltd ABN Tel: Fax: denver@lgfg.com.au Website:

2 Knee Push Up (Modified Push Up) Exercising Instructions Knee Push Up (Modified Push Up) Picture Primary Muscle(s) and Keywords of the Knee Push Up (Modified Push Up) Exercise Chest, Triceps, Anterior Deltoids, Pectoralis Major, Arms, Shoulders, Calisthenics, Bodyweight, Compound, Upper Body Start with your knees on the floor and your feet up (facing the mat). Place your hands parallel with your shoulders and a bit wider than shoulder width apart. Without touching the ground extend your arms until your arms come close to locking out. Lower until 4 inches from the ground. Repeat Exercise Band Standing Back Row Exercising Instructions Exercise Band Standing Back Row Picture Primary Muscle(s) and Keywords of the Exercise Band Standing Back Row Exercise Back, Home Exercises, Biceps, Rhomboids, Compound, Upper Body, Elastic, Exercise Band, Swiss Band, Advanced This is a great home exercise. All that is required is an exercise band, a stationary object at stomach level and some motivation. Begin this exercise by getting in a squat position with the exercise band wrapped around an object while holding firmly with two hands. Now slowly bring the band into your body as you would do during a seated row. To vary the intensity stand further back. Make sure to keep your elbows in close to your body.

3 Lunges Exercising Instructions Lunges Picture Primary Muscle(s) and Keywords of the Lunges Exercise Rectus Femoris, Thigh, Biceps Femoris, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Dumbbell, Compound, Lower Body Start by standing vertical and grasping weights in either hands. Then proceed to extend one leg forward (as shown), and then with your back straight and head up lower your body by bending your knees making sure that your knee does not extend over your toes. Also, make sure the back leg does not touch the ground. Now proceed back up to the starting position by pushing off with your heel. Squats Exercising Instructions Squats Picture Primary Muscle(s) and Keywords of the Squats Exercise Rectus Femoris, Thigh, Biceps Femoris, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Barbell, Compound, Core Strength, Lower Body With the barbell on the rack (at shoulder height), approach it with the back of your shoulders having the weight. While keeping your back and head straight, lift the weight off the rack. Then while keeping your feet shoulder length apart, begin to bend your knees. Keeping your back and head straight, never let your knees go past your toes. Once your legs are bent around 90 degrees you can ascend back to the starting

4 position. Crunches Exercising Instructions Crunches Picture Primary Muscle(s) and Keywords of the Crunches Exercise Abdominal, Belly, Stomach, Isolation, Bodyweight, Core Strength, Calisthenics, Upper Body Crunches are taught many different ways, but there is a consistant element. Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. Now slowly lift your torso using your abdominals while keeping your head and spine straightly aligned. Slowly return to the starting position without releasing tension on your abdominals Back Hyperextentions Exercising Instructions Back Hyperextentions Picture Primary Muscle(s) and Keywords of the Back Hyperextentions Exercise Erector Spinae, Lower Back, Isolation, Bodyweight, Calisthenics, Upper Body, Start by lying face down, then raise your arm and head with the oppostie leg. If done properly you should feel a stretch in your lower back. Finally, lower your leg, arm, and head to the starting position at the same time.

5 Standing Quadriceps Stretch STRETCHES Stand and hold onto a wall for balance if needed. Grab the top of the right foot and bend your knee, bringing the foot towards the buttocks, knee pointing straight at the floor. You should feel a stretch right down the front of your leg. You can squeeze your hips forward a little to feel it more in the hip flexors. Switch sides Exercise Instructions Example Hamstrings From above lunge position, slowly move backward until leg is slightly bent. Bend forward at the hip, keeping back flat until you feel gentle pull in the back of the leg. Switch legs. Calf Stretch On hands and knees, straighten your legs, but keep them slightly bent. Gently press one or both feet towards the floor, keeping back flat and abs in. Spinal Twist Lying on the floor, place right foot on the left knee. Using your left hand, gently pull your right knee towards the floor, twisting your spine and keeping left arm straight out, hips and shoulders on the floor. Switch sides. Chest Upper Back Stand in a doorway and place your right forearm on the side of the doorway wall at chest level, elbow bent to 90 degrees. Slowly turn your body to the left. You should feel a nice stretch all through your chest. Switch sides Clasp your hands together in front of you and round your back towards the floor, pressing your arms away from your body to feel a stretch in your upper back.