May 2010 Workout

Posted by on May 4, 2010 with 0 Comments

PDF Download Here – May 2010 Workout


GetFit Fitness Club May Workout

Exercise Manual-Notes (if any)


Pushup prone on stability ball

1. Start by lying down on a stability ball under your hips and placing your hands on the ground
2. Move into a plank position and maintain your balance by extending your arms.
3. Proceed to bend your elbows while maintaining your balance until your elbows are bent to about 90 degrees.
4. Extend your elbows until you reach full extension.
5. Keep your abs drawn in tight to maintain good technique.

Trainer’s comments:
A1

Sets
Reps Weight/
Resistance
1 15   
2 15   
3 15   
 


Bodyweight Forward Lunge

1. Start by standing with your feet shoulder width apart.
2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.

Trainer’s comments:
A2

Sets
Reps Weight/
Resistance
1 16   
2 16   
3 16   
 



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:
B1

Sets
Reps Weight/
Resistance
1 24   
2 24   
3 24   
 


Bodyweight Squats

1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

Trainer’s comments:
B2

Sets
Reps Weight/
Resistance
1 15   
2 15   
3 15   
 


Seated Russian Twist

Sit on your butt and suspend your feet off of the ground.
Holding a medicine ball rotate your shoulders side to side touching the medicine ball to the ground.
Repeat for the prescribed number of repetitions.

Trainer’s comments:
C1

Sets
Reps Weight/
Resistance
1 24   
2 24   
3 24   
 


Single Leg Hip Extension

1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.
2. Raise one foot into the air and press your other foot into the floor or disc until your hips come up off the floor.
3. Press until your hips are at full extension.
4. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg.

Trainer’s comments:
C2

Sets
Reps Weight/
Resistance
1 12 each leg   
2 12 each leg   
3 12 each leg   
 


Simple Get Ups

Get in to a push up position. Bring one foot forward to the chest, bring the other foot forward alongside it. Gently rock back on to your heels, look forward and stand up. Squeeze your butt and abs as you stand tall. Reverse the movement back to the starting position.

Trainer’s comments:
D1: as many as you can do in the time

Sets
Reps Weight/
Resistance
1 60 secs   
 


Filed Under: Workouts

Dynamic Warm Up Quick Reference

Posted by on April 6, 2010 with 0 Comments

Print

Warm Up Routine

This is you simple, warm up routine. Do this before each workout, it should raise your body temperature, increase your heart rate a little and lubricate all your joints before getting into your main routine.

Exercise Manual-Notes (if any)
Chop
Start Position: Hold medicine ball with your arms extended overhead.
In one continuous motion bring the ball down in front of you like you are chopping wood.
You will have to bend at your knees to complete this.
Return to starting position and repeat.

Trainer’s comments:
Pick up the lightest dumbbell you have (1.5kg), and simply grasp that in 2 hands. Do the movement in a controlled motion.

Sets Reps Weight/
Resistance
1 20
Standing Reverse Wood Chop with Med Ball
1. Start by holding a medicine ball at knee level in a semi-squat position.
2. Rotate your trunk and extend your knees while raising the ball up towards the opposite shoulder. Keep your arms fairly straight during this movement.
3. Return to the starting position and repeat for prescribed repetitions.
4. Repeat with the other side.

Trainer’s comments:
With the same weight, again the movement should be controlled, try not to let the weight take control of you

Sets Reps Weight/
Resistance
1 15 on left
2 15 on right
Standing Torso Twist
1. Stand with and shoulder width stance. Hold a dumbell with both hands out in front of your body.
2. While holding the dumbell rotate your trunk to the left maintaining the dumbell position. Repeat to the other side.
3. Repeat for prescribed number of repetitions.

Trainer’s comments:
Finally with the same light weight, keep you hips still while you rotate your torso. Control, control, control

Sets Reps Weight/
Resistance
1 20
Forward Backward Leg Swing
1. Start by standing with your feet shoulder width apart. You can stand on a small step or on the ground.
2. Keeping your upper body perpendicular to the ground swing one leg forward and backward.
3. Do not swing your leg so hard that you can not keep your upper body from moving.
4. Repeat for the recommended repetitions and repeat with the other side.

Trainer’s comments:
Keep the upper body rock solid, it should be your hips that are getting worked not your lower back

Sets Reps Weight/
Resistance
1 15 Left
2 15 Right
Lateral Leg Swings
1. Start by holding onto a secure object and raise your outside leg out to the side.
2. In a smooth and continuous motion swing your leg back and forth across the front of your body.
3. Swing through your full range of motion but keep your upper body stable throughout the movement.
4. Repeat for the recommended repetitions and then flip sides and repeat with the other leg.

Trainer’s comments:
Same with the Front Leg Swings, movement comes from the hips avoid too much lower back movement.

Sets Reps Weight/
Resistance
1 15 left
2 15 right

Filed Under: Workouts

Warm Up

Posted by on April 6, 2010 with 0 Comments

The GetFit.lu Dynamic Warm Up

This is the video of the GetFit.lu Warm Up.

This is the same warm up we use with our personal training clients, forestfit clients and start your training clients. Watch and listen carefully to the details so you get the best out of the warm up. There’s more to it rather than just swinging arms and legs…

Filed Under: Videos, Workouts

April Workout

Posted by on January 6, 2010 with 0 Comments

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