GetFit Fitness Club April Workout

Exercise Manual-Notes (if any)
Smith Machine Push Up
1. Start by placing the bar on the smith machine about at waist level.
2. Step back from the machine and place your hands on the bar. Your body should be in a straight line at around a 45 degree angle so adjust your feet accordingly.
3. Proceed into a pushup until your chest touches the bar.
4. Return to the starting position and repeat for the suggested repetitions.

Trainer’s comments:
A1: Incline Push Up, can be done against any object, the lower the object the harder the exercise

Sets Reps Weight/
Resistance
Tempo Time
1 15 402
2 15 402
3 15 402
Opposite Arm Oposite Leg Raise
1. Start by placing yourself on your hands and knees.
2. Slowly raise your opposite arm and opposite leg and extend them out away from the body.
3. Return to the starting position and repeat with the other side.
4. Repeat for the required repetitions.
5. Always keep this movement slow and controlled.

Trainer’s comments:
A2: Squeeze butt at full extension… alternate repetitions

Sets Reps Weight/
Resistance
Tempo Time
1 24
2 24
3 24
Plank
1. Start by placing your forearms on the ground and forming a plank with your forearms and feet.
2. Hold this position keeping your body parallel to the ground for the required time.

Trainer’s comments:
B2: If you feel in lower back please stop

Sets Reps Weight/
Resistance
Tempo Time
1 30secs
2 30secs
3 30secs
Split Squat with dumbells
1. Start by holding dumbells at your side and standing in a split leg position.
2. Slowly lower yourself to the ground by bending your front knee and dropping your back knee to the ground.
3. Once you reach the bottom extend your legs and stand back up.
4. Repeat for the prescribed repetitions and then repeat with the other leg.

Trainer’s comments:
B1: Upper body must stay upright, do 10 reps on each leg

Sets Reps Weight/
Resistance
Tempo Time
1 10
2 10
3 10
Plank Knee-ins
1. Start by getting on your hands and knees in a push-up position.
2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest.
3. Return the foot back to the starting position and repeat with the other leg.

Trainer’s comments:
C1: Keep weight over hands at all times and body flat

Sets Reps Weight/
Resistance
Tempo Time
1 24
2 24
3 24
Flutters
Lay over a stability ball with your torso resting on the ball. Raise your arms out to the side so they are parallel to the floor. Now rotate your arms so your thumbs are pointing to the floor. This is your start position. From here, squeeze you shoulder blades together and raise your arms, keeping the arms straight at all times.
Hold for a few seconds and lower to start position, the movement is literally only a few inches and you will not need any weight.
Repeat 6 times then rotate your arms so your thumbs are pointing forwards. Then repeat another 6 times. Finally rotate your arms so your thumbs point to the ceiling and repeat another 6 times. That is one set

Trainer’s comments:
C2: Watch video :o )

Sets Reps Weight/
Resistance
Tempo Time
1 18
2 18
3 18
Squat and Press with medicine ball
1. Stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position medicine ball to ear level.
3. Go into a full squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position and repeat.

Trainer’s comments:
D1

Sets Reps Weight/
Resistance
Tempo Time
1 60secs
2 60secs

Filed Under: Workouts

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