"New Year. New YOU!" Home Exercise Program

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TodaysFitnessTrainer.com has designed a 12 week "kickstart" exercise program for anyone starting a new exercise program (looking to improve cardiovascular endurance, build muscular strength, and improve balance, stability, total body coordination, and flexibility).

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"New Year. New YOU!" Home Exercise Program

  1. 1. TWELVE WEEK HOME EXERCISE PROGRAM Presented by
  2. 2. TWELVE WEEK HOME EXERCISE PROGRAM This program is designed for the person starting a new exercise program, and looking to improve cardiovascular endurance, build muscular strength, and improve balance, stability, total body coordination, and flexibility in just twelve (12) weeks. Presented by
  3. 3. TWELVE WEEK HOME EXERCISE PROGRAM Using current American College of Sports Medicine (ACSM) exercise guidelines, this program is designed to include the proper combination of frequency, intensity, time, and type of exercise for optimal total body results. Presented by
  4. 4. TWELVE WEEK HOME EXERCISE PROGRAM EQUIPMENT REQUIRED The equipment required for this program include: 1. t least one set of evenly A weighted objects (i.e., dumbbells or water/sand filled jugs) 2. esistance tubing with R handles 3. Exercise mat (optional) Presented by
  5. 5. TWELVE WEEK HOME EXERCISE PROGRAM WARM UP The purpose of an effective warm-up is to prepare the body for activity, enhance performance, and prevent potential injury. The warmup is a transitional phase that allows the body to adjust to the changing demands placed on it during exercise. Presented by
  6. 6. TWELVE WEEK HOME EXERCISE PROGRAM STRETCHING Stretching is a form of exercise designed to stretch specific muscles or tendons to improve elasticity and tone. To stretch effectively, a total body routine, addressing all major muscle groups, should take approximately 10 minutes to stretch. Presented by
  7. 7. TWELVE WEEK HOME EXERCISE PROGRAM CARDIOVASCULAR EXERCISE Cardiovascular exercise is any type of exercise that challenges the heart and lungs. The ACSM recommends 150 minutes of moderate-intensity exercise per week. Examples include running, cycling, swimming, and walking. Presented by
  8. 8. TWELVE WEEK HOME EXERCISE PROGRAM STRENGTH TRAINING This strength training program includes exercises that challenge each major muscle group. Schedule a minimum of 36 hours in between each workout (i.e. Monday, Wednesday, Friday) to allow for proper rest and recovery of working muscles. Presented by
  9. 9. TWELVE WEEK HOME EXERCISE PROGRAM THE EXERCISES The exercises selected for this program can be found in the online ACE Exercise Library, developed by the American Council on Exercise. This comprehensive library includes easy-to-understand instructions, pictures, and videos. Presented by
  10. 10. TWELVE WEEK HOME EXERCISE PROGRAM The strength training program is based on the following: • 60 to 70% of 1RM • 0 to 20 repetitions 1 (depending on the workout) • 2 to 3 sets • to 3 min. rest (between 2 sets) • Moderate pace • 3 x 40 min. sessions (avg.) Presented by
  11. 11. TWELVE WEEK HOME EXERCISE PROGRAM COOL DOWN The main purpose of a proper cool down is to gradual bring breathing, body temperature and heart rate back to normal. An effective cool down includes low-intensity aerobic activity and stretching exercises. Presented by
  12. 12. TWELVE WEEK HOME EXERCISE PROGRAM COMPLETE EXERCISE LIST (weeks 1 through 6) Presented by
  13. 13. TWELVE WEEK HOME EXERCISE PROGRAM STRENGTH EXERCISES LEGS Bodyweight Squat Forward Lunge Prone (Lying Down) Hamstring Curl Standing Calf Raise (Wall) BACK Seated High Back Row Seated Row * click the exercise hyperlink for more information * Presented by
  14. 14. TWELVE WEEK HOME EXERCISE PROGRAM STRENGTH EXERCISES CHEST Bent Knee Push-Up Seated Cable Press SHOULDERS Kneeling Reverse Fly Dumbbell Lateral Raise ARMS Seated Dumbell Bicep Curls Triceps Pushdown * click the exercise hyperlink for more information * Presented by
  15. 15. TWELVE WEEK HOME EXERCISE PROGRAM STRENGTH EXERCISES CORE TORSO Bent Knee Sit-Up/Crunches Side Plank with Bent Knee Supermans * click the exercise hyperlink for more information * Presented by
  16. 16. TWELVE WEEK HOME EXERCISE PROGRAM FUNCTIONAL EXERCISES Cat-Cow Cobra Contralateral Limb Raises Downward Facing Dog Jump and Reach Single Leg Stand Squat Jump Warrior I * click the exercise hyperlink for more information * Presented by
  17. 17. TWELVE WEEK HOME EXERCISE PROGRAM FLEXIBILITY EXERCISES LOWER BODY Kneeling Hip Flexor Stretch Seated Straddle Stretch Standing Dorsi-Flexion Stretch Supine 90-90 Hip Rotator Stretch UPPER BODY 90 Lat Stretch Overhead Triceps Stretch Seated Bent-Knee Biceps Stretch Standing Chest Stretch * click the exercise hyperlink for more information * Presented by
  18. 18. W E E K TWELVE WEEK HOME EXERCISE PROGRAM CARDIO STRENGTH FUNCTIONAL EXERCISE 1 FLEXIBILITY BASIC INFORMATION • 60 to 70% HRMax • 40 minutes (total) • 15 to 20 repetitions • 2 sets (each exercise) • 60 seconds each • 2 sets (each exercise) • 60 seconds total time (10 to 30 seconds each) SESSION ONE • 10 minutes • • • • • Bent Knee Push-Up Seated Cable Press Triceps Pushdown Bent Knee Sit-Up/Crunches Side Plank with Bent Knee • • • • • • Jump and Reach Squat Jump Single Leg Stand Contralateral Limb Raises Cat-Cow Cobra • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • 90 Lat Stretch • Standing Chest Stretch SESSION TWO • 15 minutes • • • • • Seated High Back Row Seated Row Seated Dumbbell Bicep Curls Side Plank with Bent Knee Supermans • • • • Squat Jump Warrior I Contralateral Limb Raises Downward Facing Dog • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch SESSION THREE • 15 minutes • • • • • • • • Bodyweight Squat Forward Lunge Prone (Lying) Hamstring Curl Standing Calf Raise (Wall) Kneeling Reverse Fly Dumbbell Lateral Raise Bent Knee Sit-Up/Crunches Supermans • • • • • • Jump and Reach Warrior I Single Leg Stand Cat-Cow Cobra Downward Facing Dog • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • 90 Lat Stretch • Standing Chest Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch Presented by
  19. 19. W E E K TWELVE WEEK HOME EXERCISE PROGRAM CARDIO STRENGTH FUNCTIONAL EXERCISE 2 FLEXIBILITY BASIC INFORMATION • 60 to 70% HRMax • 60 minutes (total) • 15 to 20 repetitions • 2 sets (each exercise) • 60 seconds each • 2 sets (each exercise) • 60 seconds total time (10 to 30 seconds each) SESSION ONE • 20 minutes • • • • • Bent Knee Push-Up Seated Cable Press Triceps Pushdown Bent Knee Sit-Up/Crunches Side Plank with Bent Knee • • • • • • Jump and Reach Squat Jump Single Leg Stand Contralateral Limb Raises Cat-Cow Cobra • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • 90 Lat Stretch • Standing Chest Stretch SESSION TWO • 20 minutes • • • • • Seated High Back Row Seated Row Seated Dumbbell Bicep Curls Side Plank with Bent Knee Supermans • • • • Squat Jump Warrior I Contralateral Limb Raises Downward Facing Dog • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch SESSION THREE • 20 minutes • • • • • • • • Bodyweight Squat Forward Lunge Prone (Lying) Hamstring Curl Standing Calf Raise (Wall) Kneeling Reverse Fly Dumbbell Lateral Raise Bent Knee Sit-Up/Crunches Supermans • • • • • • Jump and Reach Warrior I Single Leg Stand Cat-Cow Cobra Downward Facing Dog • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • 90 Lat Stretch • Standing Chest Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch Presented by
  20. 20. W E E K TWELVE WEEK HOME EXERCISE PROGRAM CARDIO STRENGTH FUNCTIONAL EXERCISE 3 FLEXIBILITY BASIC INFORMATION • 60 to 70% HRMax • 75 minutes (total) • 15 to 20 repetitions • 2 sets (each exercise) • 60 seconds each • 2 sets (each exercise) • 60 seconds total time (10 to 30 seconds each) SESSION ONE • 25 minutes • • • • • Bent Knee Push-Up Seated Cable Press Triceps Pushdown Bent Knee Sit-Up/Crunches Side Plank with Bent Knee • • • • • • Jump and Reach Squat Jump Single Leg Stand Contralateral Limb Raises Cat-Cow Cobra • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • 90 Lat Stretch • Standing Chest Stretch SESSION TWO • 25 minutes • • • • • Seated High Back Row Seated Row Seated Dumbbell Bicep Curls Side Plank with Bent Knee Supermans • • • • Squat Jump Warrior I Contralateral Limb Raises Downward Facing Dog • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch SESSION THREE • 25 minutes • • • • • • • • Bodyweight Squat Forward Lunge Prone (Lying) Hamstring Curl Standing Calf Raise (Wall) Kneeling Reverse Fly Dumbbell Lateral Raise Bent Knee Sit-Up/Crunches Supermans • • • • • • Jump and Reach Warrior I Single Leg Stand Cat-Cow Cobra Downward Facing Dog • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • 90 Lat Stretch • Standing Chest Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch Presented by
  21. 21. W E E K TWELVE WEEK HOME EXERCISE PROGRAM CARDIO STRENGTH FUNCTIONAL EXERCISE 4 FLEXIBILITY BASIC INFORMATION • 60 to 70% HRMax • 90 minutes (total) • 15 repetitions • 2 sets (each exercise) • 60 seconds each • 2 sets (each exercise) • 60 seconds total time (10 to 30 seconds each) SESSION ONE • 30 minutes • • • • • Bent Knee Push-Up Seated Cable Press Triceps Pushdown Bent Knee Sit-Up/Crunches Side Plank with Bent Knee • • • • • • Jump and Reach Squat Jump Single Leg Stand Contralateral Limb Raises Cat-Cow Cobra • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • 90 Lat Stretch • Standing Chest Stretch SESSION TWO • 30 minutes • • • • • Seated High Back Row Seated Row Seated Dumbbell Bicep Curls Side Plank with Bent Knee Supermans • • • • Squat Jump Warrior I Contralateral Limb Raises Downward Facing Dog • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch SESSION THREE • 30 minutes • • • • • • • • Bodyweight Squat Forward Lunge Prone (Lying) Hamstring Curl Standing Calf Raise (Wall) Kneeling Reverse Fly Dumbbell Lateral Raise Bent Knee Sit-Up/Crunches Supermans • • • • • • Jump and Reach Warrior I Single Leg Stand Cat-Cow Cobra Downward Facing Dog • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • 90 Lat Stretch • Standing Chest Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch Presented by
  22. 22. W E E K TWELVE WEEK HOME EXERCISE PROGRAM CARDIO STRENGTH FUNCTIONAL EXERCISE 5 FLEXIBILITY BASIC INFORMATION • 60 to 70% HRMax • 100 minutes (total) • 15 repetitions • 2 sets (each exercise) • 60 seconds each • 2 sets (each exercise) • 60 seconds total time (10 to 30 seconds each) SESSION ONE • 25 minutes • • • • • Bent Knee Push-Up Seated Cable Press Triceps Pushdown Bent Knee Sit-Up/Crunches Side Plank with Bent Knee • • • • • • Jump and Reach Squat Jump Single Leg Stand Contralateral Limb Raises Cat-Cow Cobra • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • 90 Lat Stretch • Standing Chest Stretch SESSION TWO • 25 minutes • • • • • Seated High Back Row Seated Row Seated Dumbbell Bicep Curls Side Plank with Bent Knee Supermans • • • • Squat Jump Warrior I Contralateral Limb Raises Downward Facing Dog • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch SESSION THREE • 25 minutes • • • • • • • • Bodyweight Squat Forward Lunge Prone (Lying) Hamstring Curl Standing Calf Raise (Wall) Kneeling Reverse Fly Dumbbell Lateral Raise Bent Knee Sit-Up/Crunches Supermans • • • • • • Jump and Reach Warrior I Single Leg Stand Cat-Cow Cobra Downward Facing Dog • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • 90 Lat Stretch • Standing Chest Stretch SESSION FOUR • 25 minutes • Bent Knee Sit-Up/Crunches • Side Plank with Bent Knee • Supermans • • • • Squat Jump Warrior I Contralateral Limb Raises Downward Facing Dog • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch Presented by
  23. 23. W E E K TWELVE WEEK HOME EXERCISE PROGRAM CARDIO STRENGTH FUNCTIONAL EXERCISE 6 FLEXIBILITY BASIC INFORMATION • 60 to 70% HRMax • 120 minutes (total) • 15 repetitions • 2 sets (each exercise) • 60 seconds each • 2 sets (each exercise) • 60 seconds total time (10 to 30 seconds each) SESSION ONE • 30 minutes • • • • • Bent Knee Push-Up Seated Cable Press Triceps Pushdown Bent Knee Sit-Up/Crunches Side Plank with Bent Knee • • • • • • Jump and Reach Squat Jump Single Leg Stand Contralateral Limb Raises Cat-Cow Cobra • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • 90 Lat Stretch • Standing Chest Stretch SESSION TWO • 30 minutes • • • • • Seated High Back Row Seated Row Seated Dumbbell Bicep Curls Side Plank with Bent Knee Supermans • • • • Squat Jump Warrior I Contralateral Limb Raises Downward Facing Dog • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch SESSION THREE • 30 minutes • • • • • • • • Bodyweight Squat Forward Lunge Prone (Lying) Hamstring Curl Standing Calf Raise (Wall) Kneeling Reverse Fly Dumbbell Lateral Raise Bent Knee Sit-Up/Crunches Supermans • • • • • • Jump and Reach Warrior I Single Leg Stand Cat-Cow Cobra Downward Facing Dog • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • 90 Lat Stretch • Standing Chest Stretch SESSION FOUR • 30 minutes • Bent Knee Sit-Up/Crunches • Side Plank with Bent Knee • Supermans • • • • Squat Jump Warrior I Contralateral Limb Raises Downward Facing Dog • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch Presented by
  24. 24. TWELVE WEEK HOME EXERCISE PROGRAM COMPLETE EXERCISE LIST (weeks 7 through 12) Presented by
  25. 25. TWELVE WEEK HOME EXERCISE PROGRAM STRENGTH EXERCISES LEGS Lunge with Elbow Instep Side Lunge Single Leg Squat Standing Calf Raise (Wall) Standing Hamstrings Curl BACK Lat Pulldown Seated High Back Row Single Arm Dumbbell Row * click the exercise hyperlink for more information * Presented by
  26. 26. TWELVE WEEK HOME EXERCISE PROGRAM STRENGTH EXERCISES CHEST Push-Up Seated Cable Press Seated Decline Cable Press Seated Incline Cable Press SHOULDERS Kneeling Reverse Fly Seated Dumbbell Press * click the exercise hyperlink for more information * Presented by
  27. 27. TWELVE WEEK HOME EXERCISE PROGRAM STRENGTH EXERCISES ARMS Seated Dumbell Bicep Curls Dumbbell Triceps Kickback CORE TORSO Front Plank Glute Bridge Standing Cable Rotation Supermans * click the exercise hyperlink for more information * Presented by
  28. 28. TWELVE WEEK HOME EXERCISE PROGRAM FUNCTIONAL EXERCISES Bird-Dog Cobra Double Leg Tuck Jump Hip Rotations (Push-Up Position) Mountain Climbers Single Leg Stand Sprinter Pulls Squat Jump * click the exercise hyperlink for more information * Presented by
  29. 29. TWELVE WEEK HOME EXERCISE PROGRAM FLEXIBILITY EXERCISES LOWER BODY Kneeling Hip Flexor Stretch Seated Straddle Stretch Standing Dorsi-Flexion Stretch Supine 90-90 Hip Rotator Stretch UPPER BODY 90 Lat Stretch Overhead Triceps Stretch Seated Bent-Knee Biceps Stretch Standing Chest Stretch * click the exercise hyperlink for more information * Presented by
  30. 30. W E E K TWELVE WEEK HOME EXERCISE PROGRAM CARDIO STRENGTH FUNCTIONAL EXERCISE 7 FLEXIBILITY BASIC INFORMATION • 60 to 70% HRMax • 120 minutes (total) • 15 repetitions • 2 sets (each exercise) • 60 seconds each • 2 sets (each exercise) • 60 seconds total time (10 to 30 seconds each) SESSION ONE • 30 minutes • • • • • • Push-Up Seated Cable Press Seated Incline Cable Press Triceps Pushdown Front Plank Supermans • • • • Bird Dog Cobra Mountain Climbers Sprinter Pulls • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • 90 Lat Stretch • Standing Chest Stretch SESSION TWO • 30 minutes • • • • • • Lat Pull Down Seated High Back Row Seated Row Seated Dumbbell Bicep Curls Front Plank Glute Bridge • • • • Double Leg Tuck Jump Hip Rotations (Push-Up Position) Single Leg Stand Squat Jump • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch SESSION THREE • 30 minutes • • • • • • • Lunge with Elbow Instep Side Lunge Single Leg Squat Standing Calf Raises (Wall) Standing Hamstring Curl Front Plank Glute Bridge • • • • Bird Dog Cobra Mountain Climbers Sprinter Pulls • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • 90 Lat Stretch • Standing Chest Stretch SESSION FOUR • 30 minutes • • • • • Kneeling Reverse Cable Fly Seated Dumbbell Press Front Plank Glute Bridge Supermans • • • • Double Leg Tuck Jump Hip Rotations (Push-Up Position) Single Leg Stand Squat Jump • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch Presented by
  31. 31. W E E K TWELVE WEEK HOME EXERCISE PROGRAM CARDIO STRENGTH FUNCTIONAL EXERCISE 8 FLEXIBILITY BASIC INFORMATION • 60 to 70% HRMax • 140 minutes (total) • 15 repetitions • 2 sets (each exercise) • 60 seconds each • 2 sets (each exercise) • 60 seconds total time (10 to 30 seconds each) SESSION ONE • 35 minutes • • • • • • Push-Up Seated Cable Press Seated Incline Cable Press Triceps Pushdown Front Plank Supermans • • • • Bird Dog Cobra Mountain Climbers Sprinter Pulls • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • 90 Lat Stretch • Standing Chest Stretch SESSION TWO • 35 minutes • • • • • • Lat Pull Down Seated High Back Row Seated Row Seated Dumbbell Bicep Curls Front Plank Glute Bridge • • • • Double Leg Tuck Jump Hip Rotations (Push-Up Position) Single Leg Stand Squat Jump • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch SESSION THREE • 35 minutes • • • • • • • Lunge with Elbow Instep Side Lunge Single Leg Squat Standing Calf Raises (Wall) Standing Hamstring Curl Front Plank Glute Bridge • • • • Bird Dog Cobra Mountain Climbers Sprinter Pulls • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • 90 Lat Stretch • Standing Chest Stretch SESSION FOUR • 35 minutes • • • • • Kneeling Reverse Cable Fly Seated Dumbbell Press Front Plank Glute Bridge Supermans • • • • Double Leg Tuck Jump Hip Rotations (Push-Up Position) Single Leg Stand Squat Jump • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch Presented by
  32. 32. W E E K TWELVE WEEK HOME EXERCISE PROGRAM CARDIO STRENGTH FUNCTIONAL EXERCISE 9 FLEXIBILITY BASIC INFORMATION • 60 to 70% HRMax • 140 minutes (total) • 10 to 15 repetitions • 2 sets (each exercise) • 60 seconds each • 2 sets (each exercise) • 60 seconds total time (10 to 30 seconds each) SESSION ONE • 35 minutes • • • • • • Push-Up Seated Cable Press Seated Incline Cable Press Triceps Pushdown Front Plank Supermans • • • • Bird Dog Cobra Mountain Climbers Sprinter Pulls • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • 90 Lat Stretch • Standing Chest Stretch SESSION TWO • 35 minutes • • • • • • Lat Pull Down Seated High Back Row Seated Row Seated Dumbbell Bicep Curls Front Plank Glute Bridge • • • • Double Leg Tuck Jump Hip Rotations (Push-Up Position) Single Leg Stand Squat Jump • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch SESSION THREE • 35 minutes • • • • • • • Lunge with Elbow Instep Side Lunge Single Leg Squat Standing Calf Raises (Wall) Standing Hamstring Curl Front Plank Glute Bridge • • • • Bird Dog Cobra Mountain Climbers Sprinter Pulls • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • 90 Lat Stretch • Standing Chest Stretch SESSION FOUR • 35 minutes • • • • • Kneeling Reverse Cable Fly Seated Dumbbell Press Front Plank Glute Bridge Supermans • • • • Double Leg Tuck Jump Hip Rotations (Push-Up Position) Single Leg Stand Squat Jump • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch Presented by
  33. 33. W E E K TWELVE WEEK HOME EXERCISE PROGRAM CARDIO STRENGTH FUNCTIONAL EXERCISE 10 FLEXIBILITY BASIC INFORMATION • 60 to 70% HRMax • 140 minutes (total) • 10 to 15 repetitions • 2 sets (each exercise) • 60 seconds each • 2 sets (each exercise) • 60 seconds total time (10 to 30 seconds each) SESSION ONE • 35 minutes • • • • • • Push-Up Seated Cable Press Seated Incline Cable Press Triceps Pushdown Front Plank Supermans • • • • Bird Dog Cobra Mountain Climbers Sprinter Pulls • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • 90 Lat Stretch • Standing Chest Stretch SESSION TWO • 35 minutes • • • • • • Lat Pull Down Seated High Back Row Seated Row Seated Dumbbell Bicep Curls Front Plank Glute Bridge • • • • Double Leg Tuck Jump Hip Rotations (Push-Up Position) Single Leg Stand Squat Jump • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch SESSION THREE • 35 minutes • • • • • • • Lunge with Elbow Instep Side Lunge Single Leg Squat Standing Calf Raises (Wall) Standing Hamstring Curl Front Plank Glute Bridge • • • • Bird Dog Cobra Mountain Climbers Sprinter Pulls • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • 90 Lat Stretch • Standing Chest Stretch SESSION FOUR • 35 minutes • • • • • Kneeling Reverse Cable Fly Seated Dumbbell Press Front Plank Glute Bridge Supermans • • • • Double Leg Tuck Jump Hip Rotations (Push-Up Position) Single Leg Stand Squat Jump • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch Presented by
  34. 34. W E E K TWELVE WEEK HOME EXERCISE PROGRAM CARDIO STRENGTH FUNCTIONAL EXERCISE 11 FLEXIBILITY BASIC INFORMATION • 60 to 70% HRMax • 150 minutes (total) • 10 to 12 repetitions • 2 sets (each exercise) • 60 seconds each • 2 sets (each exercise) • 60 seconds total time (10 to 30 seconds each) SESSION ONE • 35 minutes • • • • • • Push-Up Seated Cable Press Seated Incline Cable Press Triceps Pushdown Front Plank Supermans • • • • Bird Dog Cobra Mountain Climbers Sprinter Pulls • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • 90 Lat Stretch • Standing Chest Stretch SESSION TWO • 35 minutes • • • • • • Lat Pull Down Seated High Back Row Seated Row Seated Dumbbell Bicep Curls Front Plank Glute Bridge • • • • Double Leg Tuck Jump Hip Rotations (Push-Up Position) Single Leg Stand Squat Jump • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch SESSION THREE • 40 minutes • • • • • • • Lunge with Elbow Instep Side Lunge Single Leg Squat Standing Calf Raises (Wall) Standing Hamstring Curl Front Plank Glute Bridge • • • • Bird Dog Cobra Mountain Climbers Sprinter Pulls • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • 90 Lat Stretch • Standing Chest Stretch SESSION FOUR • 40 minutes • • • • • Kneeling Reverse Cable Fly Seated Dumbbell Press Front Plank Glute Bridge Supermans • • • • Double Leg Tuck Jump Hip Rotations (Push-Up Position) Single Leg Stand Squat Jump • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch Presented by
  35. 35. W E E K TWELVE WEEK HOME EXERCISE PROGRAM CARDIO STRENGTH FUNCTIONAL EXERCISE 12 FLEXIBILITY BASIC INFORMATION • 60 to 70% HRMax • 150 minutes (total) • 10 to 12 repetitions • 2 sets (each exercise) • 60 seconds each • 2 sets (each exercise) • 60 seconds total time (10 to 30 seconds each) SESSION ONE • 35 minutes • • • • • • Push-Up Seated Cable Press Seated Incline Cable Press Triceps Pushdown Front Plank Supermans • • • • Bird Dog Cobra Mountain Climbers Sprinter Pulls • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • 90 Lat Stretch • Standing Chest Stretch SESSION TWO • 35 minutes • • • • • • Lat Pull Down Seated High Back Row Seated Row Seated Dumbbell Bicep Curls Front Plank Glute Bridge • • • • Double Leg Tuck Jump Hip Rotations (Push-Up Position) Single Leg Stand Squat Jump • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch SESSION THREE • 40 minutes • • • • • • • Lunge with Elbow Instep Side Lunge Single Leg Squat Standing Calf Raises (Wall) Standing Hamstring Curl Front Plank Glute Bridge • • • • Bird Dog Cobra Mountain Climbers Sprinter Pulls • Kneeling Hip Flexor Stretch • Supine 90-90 Hip Rotator Stretch • 90 Lat Stretch • Standing Chest Stretch SESSION FOUR • 40 minutes • • • • • Kneeling Reverse Cable Fly Seated Dumbbell Press Front Plank Glute Bridge Supermans • • • • Double Leg Tuck Jump Hip Rotations (Push-Up Position) Single Leg Stand Squat Jump • Seated Saddle Stretch • Standing Dorsi-Flexion Stretch • Seated Bent-Knee Biceps Stretch • Overhead Triceps Stretch Presented by
  36. 36. THANK YOU! For more information visit www.todaysfitnesstrainer.com Presented by

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