The 12 Week Total Body Workout.

Transcription

1 12 Week To ta l Bo dy Workout The 12 Week Total Body Workout. Welcome to the Contour Total Body Workout routine. This is the exercise part of the Contour Core Sculpting System. Follow this routine, use the Contour CoreBelt and eat sensibly following the Contour Eating Plans and you can transform your body to be leaner and more toned. Dumbbells are great for any fitness program. They re small, easy to store, versatile, and they re effective. If dumbbells are not available this workout can be done with milk jugs, preferably gallon jugs. The empty jugs can be filled-up with water or sand. This workout routine uses dumbbells and a stability ball. If you don t feel comfortable using a stability ball, or don t have one, you can use a small exercise bench. bench DISCLAIMER: Your doctor is often in the best position to evaluate whether any particular diet or exercise program is best for you. Consultation with your doctor is particularly important if you are pregnant or have health problems. stability ball

2 Weeks Day Total Body Routine Standard Weeks 1-4 is an introduction of the 7 basic exercises working all 6 major muscle groups (chest, back, shoulders, biceps, triceps, legs (quads & hams). All abdominal training and lower back work can be performed with the Contour Corebelt. Total Body Workout Warm-up: Perform 5-10 minutes of cardio to warm up if you are not doing your cardio first. Dumbbell Squat Dumbbell Stiff-Leg Dead Lifts Push-ups Dumbbell Bent-Over Row Dumbbell Shoulder Press Dumbbell Biceps Curl Dumbbell Over-Head Extensions Aerobic Conditioning: minutes Running, Walking, Elliptical or Recumbent Bike

3 Weeks Day Routine with Combined Training Split Weeks 5, 6, 7 and 8 and will provide more variety to your total body training split. You'll see that during the total body training split some workouts will start to place more intensity into specific muscle groups. We will still be targeting all 6 major muscle groups. However on Monday of each week you will place more focus on chest, shoulders and triceps with the addition of 3 exercises for these muscle groups but only 1 exercise for all other muscle groups; Wednesday will focus on additional exercises for back, biceps and now traps but 1 exercise for all other parts; Friday will include additional exercises for the quads, hamstrings and calf muscles and just 1 exercises for all other body parts. All abdominal training and lower back work can be performed with the Contour Corebelt. Total Body Workout: A Dumbbell Squat Dumbbell Stiff-Leg Dead Lifts Push-ups Dumbbell Fly on the Floor Dumbbell Bent-Over Row Dumbbell Shoulder Press Dumbbell Side Lateral Raise Dumbbell Biceps Curl Dumbbell Over-Head Extensions Dumbbell Triceps Kickbacks Aerobic Conditioning: minutes Running, Walking, Elliptical or Recumbent Bike Total Body Workout: B Dumbbell Squat Dumbbell Stiff-Leg Dead Lifts Push-ups Dumbbell Bent-Over Row Dumbbell Reverse Fly Dumbbell Shoulder Press Dumbbell Shrugs Dumbbell Biceps Curl Dumbbell Alternating Hammer Curls Dumbbell Over-Head Extensions Aerobic Conditioning: minutes Running, Walking, Elliptical or Recumbent Bike

4 Weeks 5-8 Total Body Workout: C Dumbbell Squat Dumbbell Stiff-Leg Dead Lifts Dumbbell Alternating Lunges Dumbbell Standing Heal Raise Side Leg Raise Push-ups Dumbbell Bent-over Row Dumbbell Shoulder Press Dumbbell Biceps Curl Dumbbell Over-Head Extensions Aerobic Conditioning: minutes Running, Walking, Elliptical or Recumbent Bike

5 Weeks Day Training Split Monday: Upper Body Push (Chest, Shoulder, Triceps) Early AM: Cardio for min Dumbbell Chest Press Dumbbell Incline Fly Dumbbell Seated or Standing Arnold Press Push-up of Floor or Bench Dumbbell Side Lateral Raise Dumbbell Alternating Front Raise Dumbbell Over-Head Extension Dumbbell Triceps Kick Back Triceps Chair or Bench Dip Aerobic Conditioning: 20 minutes Running, Walking, Elliptical or Recumbent Bike Tuesday: Cardio min of cardio in the AM min of cardio in the PM Wednesday: Upper Body Pull (Back, Traps, Biceps, Forearms, Abs) Early AM: Cardio for min Assisted Pull-ups Dumbbell One-Arm Row Dumbbell Bent-Over Reverse Fly Dumbbell Shrugs Dumbbell Upright Row Dumbbell Biceps Curl Dumbbell Alternating Hammer Curl Dumbbell Concentration Curl Aerobic Conditioning: 20 minutes Running, Walking, Elliptical or Recumbent Bike

6 Weeks 9-12 Thursday: Cardio min of cardio in the AM min of cardio in the PM Friday: Lower Body (Quads, Hams, Calves) Early AM: Cardio for min Dumbbell Squats (close together with pulse at the bottom) Dumbbell Wide Leg Pause Squats (hold for 6 seconds at the bottom) Dumbbell One-Leg Step-Ups Dumbbell Stiff-Leg Deadlifts Dumbbell Step-Back Lunge Side Leg Raise Donkey Kickbacks Dumbbell Standing Heal Raises Aerobic Conditioning: 20 minutes Running, Walking, Elliptical or Recumbent Bike

7 Exercises Chest Chest Press Lie face-up with your shoulders on a stability ball, or bench holding a dumbbell in each hand. Extend the dumbbells above your chest, palms facing forward. Bring the dumbbells down towards your check until your elbows are level with your chest. Push the weights up to the starting position. Repeat. Biceps Biceps Curl Sit on a stability ball, or a flat bench, holding two dumbbells to sides, palms facing out, arms straight down. Rotate your palms up. In a smooth motion, raise the dumbbells until they are nearly touching your shoulders. Lower the dumbbells to the starting position. Repeat. Note: If you prefer, you may curl one dumbbell at a time, alternating between dumbbells. Fly Lie face-up with your shoulders on a stability ball, or bench holding a dumbbell in each hand. Extend the dumbbells above your chest, palms facing each other. While keeping your elbows slightly bent, lower the dumbbells to your sides until your chest muscles are stretched and your elbows fixed. In an arching motion, bring the dumbbells above your chest until the dumbbells are nearly touching. Repeat. Concentration Curl Sit on a stability ball, or a flat bench. Bend forward and grasp a dumbbell. While holding the dumbbell, move your upper arm so that it touches your inner thigh. Lean into your leg so that your leg acts as a brace. Raise the dumbbell to your shoulder. Lower the dumbbell until your arm is fully extended. Repeat. When you re finished with one set, continue with the opposite arm. Incline Fly Lie face-up with your shoulders on a stability ball, or bench at about a 30 incline. With a dumbbell in each hand, extend your arms above your chest. Your palms should now be facing each other. While keeping your elbows slightly bent, lower the dumbbells to your sides until your chest muscles are stretched and your elbows fixed. In an arching motion, bring the dumbbells above your chest until the dumbbells are nearly touching. Repeat. Hammer Curl Sit on a stability ball, or a flat bench. Hold the dumbbells by your sides, palms facing in, arms straight down. Raise one dumbbell until your forearm is vertical and your thumb faces your shoulder. Lower the dumbbell to the original position. Repeat, alternating between arms.

8 Exercises Triceps Triceps Kickback Place one leg in front of the other, shoulder with apart with your knees slightly bent. Place your right hand on your right knee for support. Grasp a dumbbell in your left hand with your palm facing in. Starting with your upper arm parallel to the floor extend the dumbbell until your arm is straight. Slowly return the dumbbell to the starting position. Only your forearm should move NOT your upper arm! Return the starting position. Repeat. Finish one set, then switch arms. Note: You can also kneel on a flat bench for support. Back Bent-Over Row Stand with your feet shoulder-width apart bending at your waist. Keep your knees slightly bent and your back flat, parallel to the floor. Grasp one dumbbell in each hand with your palms facing in. Pull the dumbbells upward toward your abdomen. Pause briefly, then slowly return to the starting position and repeat. Push-Ups Kneel down on the floor. Grasp a dumbbell in each hand, with your palms positioned slightly outside your shoulders. (Note: instead of dumbbells you can place your hands flat on the floor.) Extend your legs so that you are on your toes. Extend your arms until they are straight. Slower lower yourself to one inch above the floor. Do not let your chest touch the floor. Return to starting position. Repeat. (Note: If you cannot do on your toes, you can kneel with your ankles crossed.) One-Arm Row Place one leg in front of the other, shoulder with apart with your knees slightly bent. Place your right hand on your right knee for support. Grasp a dumbbell in your left hand with your palm facing in. Pull the dumbbells upwards toward your abdomen. Pause briefly. Slowly return the dumbbell to the starting position. Repeat. When you finish one set, switch sides and arms. Over-Head Extensions Sit on a stability ball or the end of a flat bench. Keep your feet flat on the floor. Grasp one dumbbell with both hands. With your palms facing up, support one end of the dumbbell. Extend your arms upward, lifting the dumbbell above your head. Slowly lower the dumbbell behind your head to your shoulders. Your triceps should stay vertical. Pause for a second. Return the dumbbell to the starting position. Repeat. Reverse Fly Lie face-down on a stability ball or a bench at about a 30 incline, with a dumbbell in each hand, palms facing in. While keeping your elbows slightly bent, raise the dumbbells off the floor until they are even with your shoulders. In an arching motion, slowly lower the dumbbells back to the starting position until the dumbbells are nearly on the floor. Repeat. Bench Dips Sit on a bench or chair. Place your hands on the front edge and slide your legs forward so your body comes off the bench. With your arms supporting your body, bend your elbows slowly lowering your body until the back of your arms are parallel to the floor. Pause for a second. Push yourself up to the starting position using only your triceps. Repeat. Stiff-Leg Dead Lifts Stand with your feet shoulderwidth apart. Bend at your waist. Keep your knees locked. Grasp one dumbbell in each hand with your palms facing in. Using your lower back muscles, stand straight up. Pause briefly. Slowly return the dumbbells to the starting position. Repeat.

9 12 Week Total Body Workout Exercises Shoulders Shrugs Upright Row Side Lateral Raise Elevate shoulders as high as possible. Use only your shoulders, do not use your arms to lift the weight. Pull dumbbells to front of shoulder with elbows leading. Allow wrists to bend as dumbbell rises upward. Pause briefly, then slowly return to the starting position and repeat. Pause briefly, then slowly return to the starting position and repeat. With elbows slightly bent, raise your arms to your sides until your arms are shoulder height. Keep elbows slightly above or even to your wrists. Alternating Front Raise Shoulder Press Grasp dumbbells and stand with palms facing the front of your thighs. Stand slightly bent over. Grasp dumbbells and stand with palms facing the front of your thighs. Stand, slightly bent over. Raise, in an arcing motion, until your arm is parallel to floor. Pause briefly, then slowly return to the starting position and repeat, alternating between arms. Grasp dumbbells and stand with palms facing the front of your thighs. Grasp a dumbbell in each hand and hold them down at arms length. Stand slightly bent over. Pause briefly, then slowly return to the starting position and repeat. Sit on a stability ball or the end of a flat bench with your feet flat on the floor. Grasp a dumbbell in each hand. Raise the dumbbells to shoulder level with your palms facing away from you. Press the weight up to full arm length but do not lock your elbows. Pause briefly, then slowly return to the starting shoulder position without setting down the weight or relaxing the muscle. Repeat.

10 Exercises Legs Squat Grasp a dumbbell in each hand and hold them down at arms length. With your feet positioned slightly wider than shoulder width slowly lower your body until your thighs are parallel with the floor. Hold briefly then slowly return to the standing position and repeat. Side Leg Raise Lay on the floor on your right side with your right arm bent at the elbow resting on the floor, supporting your upper body. Keep your left leg straight with your knee slightly bent and begin to raise your leg straight up until your feel a contraction in your buttocks. Hold for 1 second and then return slowly to the starting position. Switch legs by switching sides. Step-Back Lunge Grasp a dumbbell in each hand and hold them down at arms length. With your feet positioned shoulder width step back with one leg while bending your other leg until the thigh is almost parallel to the floor. Hold briefly then return to the starting position and repeat. Finish one set, then switch to the other leg. Donkey Kickbacks Get on the floor and comfortably balance on your hands and knees. With your hands and right knee on the floor, raise your left leg straight out and up in an arching motion until your feel a contraction in your buttocks. Hold for 1 second and then return to the starting position. Hold briefly then slowly return to the starting position and repeat. Switch legs and repeat. Standing Heal Raise Grasp a dumbbell in each hand and hold them down at arms length. With your feet positioned shoulder width slowly rise all the way up on the balls of your feet. Hold briefly then slowly return to the starting position and repeat. One-Leg Step-Ups Grasp a dumbbell in each hand and hold them down at arms length. Start with either foot on top of a box or bench. The box or bench should be high enough so that your knee is at 90. Step up onto the box. Your back should remain straight and your head focused straight ahead. Reverse the procedure and repeat alternating legs.