Workout: Design

Designing Workouts If you are brand new to working out, I suggest finding a knowledgeable friend or enlist a trainer to "show you the ropes". It's important to start slow and take your time to learn various exercises and proper form. Once you are comfortable with your gym and the equipment available, you can progress on to customizing your own workouts. When creating your own workout routines there are several things to consider. Goal You need to have an overall goal that you are shooting for and train accordingly to help achieve that goal. No one style of training is superior to another but there are types of workouts that are better suited towards specific goals. Your goal does not have to be specific however. "To keep in shape" is as good a goal as something like "lose 10 lbs". Goals can also change over time. As your goals change, be sure to step back and examine your current training routine. Make adjustments as needed to suit your new goal. Time Working out takes time! Due to work, family, school or a number of other reasons, you may not have as much free time to workout. Be realistic about how much actual time you will devote to your routine. Do not set yourself up for failure by creating a 6 day routine that you don't have time to complete. Figure out how many days you can actually make it to the gym and design your routine around that schedule. If possible, make your routine flexible enough to handle unexpected life events interrupting your schedule. Treat the gym as an important meeting, make it a priority! Also remember that the more time you put in, the better your results will be. Capability Take into account your age, current health and any existing injuries or limitations when creating a workout. Use this as a guide to setup the appropriate amount of rest days between workouts. Also avoid any exercises that may aggravate nagging injuries. Look for stretches and physical therapy exercises you can do to bolster or strengthen your weak areas. You may have naturally stronger or weaker muscle groups. For weaker groups, be sure to add in some extra sets/reps to get them caught up. Do not completely ignore your strong areas but try to use compound exercises to strengthen the surrounding, supporting muscles to that group simultaneously. As you grow stronger, you can decrease the amount of rest between workouts and also in between sets. Constantly test your ability and "push the envelope" if you want to continue to see growth. Body Type Everyone is different and therefore may respond differently to training. There are three basic bodybuilding types: Ectomorph, Mesomorph & Endomorph. (Read Here) It's important to figure out which one you lean toward and train to suit your frame. This will also affect how much cardio you need and your dietary habits. Inspiration Once you figure out your body type, it may be helpful to find a person who represents your goal. Ensure that this person is of a similar body type so you can maintain a realistic expectation. Study your chosen person and try to emulate their training and dietary methods. If your goal role model is a professional bodybuilder/model/etc, do not attempt to use their exact routine right off the bat. Pros usually have years of experience working out and often have extreme discipline when it comes to supplements and diet. A person off the street may not be able to deal with a strenuous routine. What you can do is take pieces of their routine and apply it to your own workout as needed. I like going to Cut And Jacked and browsing their listing of workouts from pros. I take bits and pieces from there to form my own routines. It is also useful for switching up your workouts from time to time so your body keeps guessing.

Split vs Full Body There are two basic types of workout routines: Full Body and Split. Depending on your goals and the time you have available to workout, one may be better than the other. Again, no one method is "better" than another. It's all about finding out what works best for your body and your schedule. Split Split workouts break the body into individual muscle groups that are trained during different workout sessions. It's up to you how far you want to break down the groups. In the next section we will give some examples of different splits. This style is best for "molding" your body as you can focus on specific areas. It also is the best for building muscle as you can devote an entire session to exhausting a muscle group. This style is not best for burning calories as it's usually doesn't include rapid movements. Skipping a workout also means that a particular muscle group gets ignored during a week. This usually must be made up and shouldn't happen often. If you want to build muscle and have ample time to devote individual areas, use this style of training. Full Body Full body workouts encompass the entire body as one big muscle group. You do several exercises for both upper and lower body during one session. The good thing about this type of workout is that if you happen to skip a day, you are not leaving out a muscle group like you would with Split training. If you are just starting out or only have time to workout intermittently, this is a good way to go. It also is great for folks who are focused on cardio or running events. By keeping the intensity up and decreasing the amount of rest between sets, you can maximize calories burned and burn a lot of fat. This makes it ideal for those trying to lose weight. If you are into building specific muscle groups or bodybuilding in general, you should stick to split training. There are pros who have made tremendous progress doing variable full body workouts but for the average person, there is a big risk of injury and overtraining.

Example Workouts Female, 4 Day Split This is a routine that my girlfriend is currently doing. It is a split style routine that has two basic groups: upper & lower body. During the upper sessions, muscle groups are broken down even further. Chest and back (push & pull) are the focus of the first upper body session. Biceps, triceps & shoulders are worked with the second upper body session. The first lower body session is primarily muscle building while the second session is plyometric/isometric. It is a great routine for women looking to build overall strength and shape their legs. Cardio is thrown in whenever you have free time. Your days off are variable but ideally you probably want to throw in a day off between Day 2 & 3. Day 1: Chest/Back Lat Pulldowns Cable Rows Bent Over Rows Pull Ups Delt Flys Back Extensions Chest Press (two angles) Chest Fly Push Ups Abs (two exercises) Day 2: Heavy Leg Hack Squats Leg Curls Leg Press Leg Extensions Deadlifts Calf Press Glute Kicks Static Lunge Squats Abs (two exercises) Day 3: Arms/Shoulders Cable Curls Dumbbell Curls Crucifix Curls Shoulder Raise Shoulder Press Dips Tricep Cable Pulldown Skullcrushers Abs (two exercises) Day 4: Plyo Leg Hip Adduction Hip Abduction Calf Press Walking Lunges High Knees Box/Squat Jumps Wall Sit Stairmaster Abs (two exercises) Full Body Here is an example full body workout. Two variations are described below that cover the same muscle groups but provide different methods of working these groups. You can alternate between the two or optionally add more variations. Full body workouts are intense so I would recommend at least a one days rest in between sessions. Keep the intensity up & the amount of rest in between exercises/sets low. Routine A Back: Seated Cable Rows Chest: Dumbbell Press Shoulder: Upright Rows Legs: Leg Press Biceps: Preacher Curls Triceps: Dips Calves: Standing Calf Raises Abs: Hanging Leg Raises Routine B Back: Pull-ups Chest: Barbell Press Shoulder: Shoulder Press Legs: Squats Biceps: Dumbbell Curls Triceps: Dumbbell Extensions Calves: Seated Calf Raises Abs: Cable Crunches Male, 5 Day Split This is my current routine. It is a 5 day split but the Shoulder/Traps day is optional for me. If I have to drop a day or need extra rest, I skip Day 5 and throw a few of those exercises onto other days. My shoulders and traps get a lot of work on back day so it's not as if they are being neglected. This style routine is good for folks who have at least four days a week to devote for bodybuilding and want to build muscle. Day 1: Back Deadlifts Standing Front Pulldowns Lat Pulldowns (wide & close) Shoulder Press Cable Rows (nuetral & over) Pull Ups Abs (two exercises) Day 2: Chest Incline Press Standing Cable Fly Flat Bench Press Seated Machine Fly Decline Press Push Ups Rear Delt Fly Abs (two exercises) Day 3: Arms Overhead Triceps Extension Standing Hammer Curls Standing Rope Pulldowns Seated Dumbbell Curls Cable Tricep Extensions Dips Forearm Curls Abs (two exercises) Day 4: Legs Squats Static Lunges Standing Calf Raises Leg Curls Hack Squats Seated Calf Raises Leg Press Abs (two exercises) Day 5: Shoulder/Traps Lateral Raises Shoulder Press Dumbbell Front Raises Shrugs Upright Rows Rear Delts Abs (two exercises) Male, 3 Day Split This was an old routine I used to use when I was in college. I was working full-time and had a full load of classes so my time was limited. I was busy all week and just wanted to try and maintain a reasonable shape. It still manages to touch every muscle group & you just throw in extra cardio whenever you have the time. I would do this Mon/Wed/Fri. If you wanted to, you could add in cardio on Tues/Thurs to turn this into a 5 day split. Day 1: Chest/Triceps Machine Chest Fly Tricep Pushdowns Incline Bench Press Overhead Dumbbell Extension Lying Dumbbell Chest Press Reverse Cable Pulldowns Abs (two exercises) Day 2: Legs Squats Standing Calf Raises Leg Curls Hack Squat Machine Hip Adduction/Abduction Leg Press Abs (two exercises) Day 3: Back/Biceps/Shoulders Deadlifts Cable Rope Curls Lat Pulldowns Front/Lateral Raises Seated Preacher Curls T-Bar Bent Over Rows Concentration Curls Shoulder Press Pull Ups / Chin Ups Abs (two exercises)

Lift Safe & Lift Heavy!!!

Workout: Mueller Lake Park Circuit 11

Equipment Used: Timer (watch/phone/etc) Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) A heavy and light pair of dumbbells Highly Recommended: Resistance Band (medium and/or adjustable recommended)

Tip: This could also be modified for indoor use however, just get creative!

Circuit #11

SUMMARY ***Stretch/Warmup Shoulders: Shoulder Press / Front Raises Back: Rows / Reverse Fly Plyo: Burpees Chest: Push Ups / Chest Press Arms: Tricep Kickbacks / Bicep Curls Plyo: Squat Jumps Core: Crunches / Plank Legs: Static Lunges / Wall Sit Legs: Stiff-Legged Deadlifts / Calf Raises Plyo: Box Jumps (Step-ups) Bar Work

Circuit #11 - Snider Superset

This circuit encompasses the entire body. It starts with the upper body and works its way down to your legs. This circuit is designed to move quickly and you should limit rest between sets. Since each superset hits the same body part twice, you should feel a good burn. Perform 3-5 sets per superset. Due to the fact that this circuit will move fast, try to have a variety of different sized dumbbells available. You could also alternately have a light or medium strength resistance band handy to really burn out those last couple reps. Start heavy and when fatigued, drop to a lower weight. Focus on continuous reps and movement to maximize the burn during the entire set. You can use up to 30 seconds of rest in between sets but we have been running continuous sets lately. Basically perform your first exercise then move into the second exercise to complete the superset. After that is complete, we move immediately back to the first exercise to start a second set. Once three sets are complete, we rest for about a minute. For plyo movements, we rest for 30 seconds in between sets however. Many of these exercises are explained in greater detail in previous posts so browse those for additional tips and tricks. Video examples are linked below to refresh your memory on each exercise.

Examples

Shoulder Dumbbell Front Raise: Click For Video Example Shoulder Press: Click For Video Example Back Bent Over Dumbbell Row: Click For Video Example Seated Dumbbell Reverse Flys: Click For Video Example Plyo Burpees: Click For Video Example Box Jumps: Click For Video Example Squat Jumps: Click For Video Example Chest Lying Dumbbell Chest Press: Click For Video Example Push-Up: Click For Video Example Arms Dumbbell Curl: Click For Video Example Tricep Kickbacks: Click For Video Example Core Lying Reverse Crunches: Click For Video Example Plank: Click For Video Example Legs Squat Jumps: Click For Video Example Wall Sit: Click For Video Example Romanian/Stiff-Legged Deadlift: Click For Video Example Calf Raises: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 10

Equipment Used: Five colored die (or dice marked with different colors/markings) Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) Optional: Resistance Band or Dumbbells to perform weighted/advanced versions of exercises

Circuit #10

SUMMARY ***Stretch/Warmup Black (cardio): Burpees Blue (cardio/lower): Box Jumps Red (upper): Push-Ups Yellow (lower): Squats Green (abs): Lying Crunches Snake Eyes (all): Box Jumps, Pull-Ups, Walking Lunges, Rest Dice total indicates number of reps The highest numbered die indicates the exercise (color) If multiple colors share highest number (tie), perform reps for each exercise color

Circuit #10 - Crap Shoot Workout

This circuit is designed to be ran quickly. The point is to keeps moving and attempt to get through multiple rounds as quickly as possible. Since we are moving quickly, we chose to use calisthenic exercises that require no equipment. This type of workout is extremely flexible due to the fact that you can switch up the assigned exercises to suit your needs. The snake eyes rule is optional but we wanted to make them a big deal like they are in shooting craps. In the event of a tie, perform reps for each exercise that shares the highest number. We chose the above exercises to try and hit each body group and include some cardio. Again, you can change these exercises to suit your own individual needs or to not let the circuit get stale. If in a group, you could also have each member pick their own exercise assignments for each color. Take breaks in between each members custom set. Many of the exercises we chose to use are explained in greater detail in previous posts so browse those for additional tips and tricks. Video examples are linked below to refresh your memory on each exercise. If you cannot perform the original exercise or become tired, please moveto an easier version of the exercise or replace it. For burpees, we use mountain climbers as an alternate exercise. With push-ups, move to using your knees. Replace box jumps with step-ups if needed.

Examples

Burpees: Click For Video Example Squat Presses: Click For Video Example Push-Up: Click For Video Example Lying Reverse Crunches: Click For Video Example Box Jumps: Click For Video Example Pull-Ups: Video Example (Assisted) Walking Lunges: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Workout: Chest 1

Below is a chest routine that I've found to be good for gains. I'm an ectomorph and my chest doesn't grow easily. I still have a ways to go before I can get it to round out above my collarbone but I feel I'm on my way. The addition of more flys and incline exercises have seemed to help greatly. I really don't like Flat Bench too much and after talking to others I plan to reduce or replace that exercise. In the meanwhile, I try to keep a slightly wider grip during flat bench to hit my pecs more. I have long arms so this may just be a specific issue for me. If you need a chest workout, try this one and leave us feedback. Links to video examples of each exercise are provided at the very bottom of this page too. Good luck!

Tip: Be sure to stretch adequately, especially your rotator cuff. Warm up your chest and arms muscles by lifting light weights (i.e. pressing the barbell only, rotating a 5-10lb plate on each hand, knocking out some push-ups).

Chest #1

SUMMARY Stretch/Warmup Incline Dumbbell Press (5 sets) Standing Cable Fly: Upper & Lower (3 sets each) Flat Bench Press (4 sets) Incline Dumbbell Fly (5 sets) Decline Bench Press (5 sets) Dips into Push-Ups Superset (Failure)

Examples Incline Dumbbell Press: Click For Video Example Standing Cable Fly (Lower): Click For Video Example Standing Cable Fly (Upper): Click For Video Example Flat Bench Press: Click For Video Example Incline Dumbbell Fly: Click For Video Example Decline Bench Press: Click For Video Example Dips: Click For Video Example Push-Ups: Click For Video Example

Enjoy!!!

Workout: Mueller Lake Park Circuit 8

Equipment Used: Standard deck of playing cards Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) Optional: Resistance Band or Dumbbells to perform weighted/advanced versions of exercises

Circuit #8

SUMMARY ***Stretch/Warmup Hearts (cardio): Burpees Spades (lower): Squats Diamonds (upper): Push-Ups Clubs (abs): Lying Crunches Jokers (all): Box Jumps, Pull-Ups, Walking Lunges, Reverse Crunches, Rest Aces: One minute rest / water break Face Cards & Jokers: 10 reps Numbered Cards: Reps matching number of that card

Circuit #8 - Deck of Cards Workout

This circuit is designed to be ran quickly. The point is to keeps moving and attempt to get through the deck as quickly as possible. Since we are moving quickly, we chose to use calisthenic exercises that require no equipment. This type of workout is extremely flexible due to the fact that you can switch up the assigned exercises to suit your needs. If you require more rest than what we have come up with here, you can replace the Aces w/ 11 reps and instead take a break every 5-7 cards completed. Jokers are optional but we wanted to make them a big deal like they are in most card games. We decided to make them worth 10 reps of a unique exercise in each body group. A break is added in at the end to help ease the transition back into the usual exercises. You can choose to leave out the Jokers or come up with your own fun variation to use them. We chose the above exercises to try and hit each body group and include some cardio. Again, you can change these exercises to suit your own individual needs or to not let the circuit get stale. If in a group, you could also have each member select a group of cards face-down and pick their own exercise assignments for each suit. Take breaks in between each members custom set. Many of the exercises we chose to use are explained in greater detail in previous posts so browse those for additional tips and tricks. Video examples are linked below to refresh your memory on each exercise.

Examples

Burpees: Click For Video Example Squat Presses: Click For Video Example Push-Up: Click For Video Example Lying Reverse Crunches: Click For Video Example Box Jumps: Click For Video Example Pull-Ups: Video Example (Assisted) Walking Lunges: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Workout: Spring Full Body Circuit 2

Equipment Needed: One pair of light dumbbells One pair of heavy dumbbells Flat bench (or sturdy chair & floor mat) Weighted medicine ball (abs/curls/squats) Optional Replacement: A Single Heavy Dumbbell, Telephone Book or other object (movements are more awkward however)

Tip: When starting out, perform all exercises with light weight (or no weight on the leg exercises) until you learn correct form and become familiar with the routine. This also allows you to figure out your recovery time as light weight may be enough to challenge you initially.

Tip: This workout hits abs, shoulders, chest, biceps, triceps, glutes, hamstrings and calves. It is really a total body workout so allow at least a days rest in between circuits when starting out. Drink plenty of water and get sufficient rest.

Tip: You can alternate this workout with the previously posted: Circuit #1

Circuit #2

SUMMARY Stretch/Warmup Flat Bench Reverse Crunch Standing Knee Raises Knee Push-Ups Reverse Lunges Dumbbell Front Raise Bench Step Ups Tricep Dips Medicine Ball Squat Press Medicine Ball Curls Single Leg Stand Up

Stretch / Warmup  Stretch your upper body 1- Place your hands on your hips and legs shoulder-width apart. Roll your neck in circles slowly, reversing direction ocassionally. 2 - Look forward and extend your arms out parallel to the ground. Start making small forward circles with your arms. Slowly increase the size of the circles over time until you are making large circles. Reverse direction at this point. 3 - Keep your arms out, look forward and twist your torso back and forth slowly while keeping your arms locked out. 4 - Place your hands back on your hips and roll your hips in a circular fashion clockwise. After 5-10 revolutions, reverse direction. Stretch your lower body 1 - Legs shoulder-width apart, clasp your hands together and reach toward the sky. Make sure to breathe. After a few seconds slowly bend over and reach toward the ground. Try to keep your head above your heart (unless you're super flexible). Repeat the sky/ground reaches for a few repitions. 2 - With your feet and legs together and your hands at your sides, take a half step forward with your left foot so that your left knee is bent. Take your right foot and step back a whole step so your right leg is straight. Stretch and then reverse feet. 3 - Sit on the ground and attempt to place the bottoms of your feet together. Pull your feet toward your groin area slowly. Warmup 1 - Perform 10 Jumping Jacks. 2 - Get on the ground and do 5 push-ups on your knees. 3 - Stand back up and do 10 high knees. 4 - Repeat warmup exercises until you feel loose and have a slightly elevated heartrate.

Abs A - Flat Bench Reverse Crunch Video Example Sit near the end of the flat bench. Lay flat back onto the bench. Reach behind your head and hold the sides of the flat bench. Place your legs together and extend them out in front of the end of the bench. They should be parallel to the ground with your butt firmly on the bench still. Perform reps by raising your knees and pulling them in toward your chest & elbows. Release by returning your legs back to the starting position. Optional: To make it tougher, you can place a weighted medicine ball in between your kness and perform the exercise. Perform at least 10 reps (or as many as you can do if less) and then rest 30 seconds. Repeat at least three times. B - Standing Knee Raises Video Example Stand tall with your feet shoulder width apart. Grab a light weight and hold it with both hands and your arms extended outward about chest high. Perform reps by raising one knee high enough to meet your outstretched arms holding the weight. Relax by returning your feet back to the starting position. Alternate knees each rep. Perform at least 10 reps per knee (or as many as you can do if less) and then rest 30 seconds. Repeat at least three times.

1 - Knee Push-Ups Kneeling on the ground, lean forward and place both hands on the ground slightly larger than shoulder width apart. Keep your back straight, knees on the ground and you can optionally cross your lower legs and feet. Perform kneeling push-ups. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10 reps (or until failure if less) Set#2: Repeat Set #1 Set#3: 5-10 reps (or until failure if you can do 10+)

2 - Reverse Lunges With your feet together and the weights down by your sides, perform reverse lunges (stepping backwards). Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps on each leg w/ light weight in hand Set#2: Repeat Set #1 but w/ heavy weight in hand Set#3: 10 reps on each leg w/ light weight in hand

3 - Dumbbell Front Raise With your feet together and the weights in hand, down in front of your body, perform front raises. The standard grip is to handle the dumbbell with your palms facing your body and parallel to the floor once raised (as in video example). You can optionally have your palms facing your thighs (hands by your sides) and perpindicular to the floor once raised. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: 4-8 reps w/ heavy weight Set#3: Repeat Set #2 Set#4: 10+ reps with light weight (or to failure if less, or skip if wiped from previous set)

4 - Bench Step Ups Standing in front of the flat bench (or chair), stand w/ feet a little closer than shoulder-wodth apart. Have your arms at your sides w/ the appropriate weight in each hand. Take one foot and place it onto the bench. Push off that same foot and raise the rest of your body up so you can step onto the bench with your other foot. To relax, take the original foot you stepped onto the bench with and step down onto the ground. Once planted, return your other foot to the ground. Perform setp-ups. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps each leg w/ no weight in hand Set#2: Repeat Set #1 but w/ light weight in hand Set#3: 10 reps each leg w/ heavy weight in hand

5 - Tricep Dips Start seating on the bench with your feet flat on the floor and your legs bent out slightly more than 90 degrees. With your palms flat on the bench and your fingers facing the same direction as your body, push your butt out in the air so that you are being supported by your arms. Perform dips. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps Set#2: 10 reps Set#3: 5-10 reps (or until failure if you can do 10+)

6 - Medicine Ball Squat Press  Stand with your feet shoulder-width apart and hold a weighted medicine ball with both hands and a nuetral grip. If you lack a medicine ball, you can use a heavier dumbbell or other equally heavy object. Perform Squat Presses. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps Set#2: 10 reps Set#3: 10 reps or until failure if 10+ (if arms tired, perform without any weight in hand)

7 - Medicine Ball Curls Stand with your feet shoulder-width apart and hold a weighted medicine ball with both hands and a nuetral grip. If you lack a medicine ball, you can use a heavier dumbbell or other equally heavy object. Perform curls. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps Set#2: Repeat Set #2 Set#3: Repeat Set #2 (use heavier ball/object if possible) Set#4: 10-15+ reps with lighter ball/object

8 - Single Leg Stand Up  Stand in front of a chair or flat bench w/ your legs somewhat close together. Hold your arms out for balance and slightly lift one foot off the floor. Perform a squat using only one leg and take a seat onto the chair/bench behind you. You may extend your raised foot outward for balance if needed as well. Rest a second, and then return to standing using only that same leg to propel you upward. Perform single leg stand ups. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Note: The example video is performing the toughest version of this exercise by squatting to the ground almost. Based on your individual flexibility and strength, you may want to alter this exercise. Start out squatting onto something relatively high off the ground and easy to accomplish (ex. tall chair or couch). Gradually lower the height of your target squat as your prowess increases. Video Example Set#1: 4 reps per leg Set#2: 6 reps per leg Set#3: Either repeat Set #2 or only do 4 reps per leg but squat to a lower height

Good luck!!! Submitted by Bars

Spring Full Body Circuit 1

Equipment Needed: One pair of light dumbbells One pair of heavy dumbbells Flat bench (or sturdy chair & floor mat) Optional: Weighted medicine ball (abs)

Tip: When starting out, perform all exercises with light weight (or no weight on the leg exercises) until you learn correct form and become familiar with the routine. This also allows you to figure out your recovery time as light weight may be enough to challenge you initially.

Tip: This workout hits abs, shoulders, chest, biceps, triceps, glutes, hamstrings and calves. It is really a total body workout so allow at least a days rest in between circuits when starting out. Drink plenty of water and get sufficient rest.

Circuit #1

SUMMARY Stretch/Warmup Reverse Ab Crunch (Flat bench) Seated Dumbbell Military Press Stationary Lunges Lying Dumbbell Chest Press Squats Standing Hammer Curls Calf Raises Tricep Kickback Standing Lunges

Stretch / Warmup  Stretch your upper body 1- Place your hands on your hips and legs shoulder-width apart. Roll your neck in circles slowly, reversing direction ocassionally. 2 - Look forward and extend your arms out parallel to the ground. Start making small forward circles with your arms. Slowly increase the size of the circles over time until you are making large circles. Reverse direction at this point. 3 - Keep your arms out, look forward and twist your torso back and forth slowly while keeping your arms locked out. 4 - Place your hands back on your hips and roll your hips in a circular fashion clockwise. After 5-10 revolutions, reverse direction. Stretch your lower body 1 - Legs shoulder-width apart, clasp your hands together and reach toward the sky. Make sure to breathe. After a few seconds slowly bend over and reach toward the ground. Try to keep your head above your heart (unless you're super flexible). Repeat the sky/ground reaches for a few repitions. 2 - With your feet and legs together and your hands at your sides, take a half step forward with your left foot so that your left knee is bent. Take your right foot and step back a whole step so your right leg is straight. Stretch and then reverse feet. 3 - Sit on the ground and attempt to place the bottoms of your feet together. Pull your feet toward your groin area slowly. Warmup 1 - Perform 10 Jumping Jacks. 2 - Get on the ground and do 5 push-ups on your knees. 3 - Stand back up and do 10 high knees. 4 - Repeat warmup exercises until you feel loose and have a slightly elevated heartrate.

Abs Reverse Ab Crunch Video Example Sit near the end of the flat bench. Lean back slightly and hold the sides of the flat bench. Place your legs together and extend them out in front of the end of the bench. Perform reps by bending your knees and pulling them in toward your chest while leaning forward. Release by leaning back into starting position and extending your legs back out. Perform at least 10 reps (or as many as you can do if less) and then rest 30 seconds. Repeat at least three times.

1 - Military Press Seated on the flat bench (or chair) perform 4 sets of Military Presses. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: Repeat Set #1 Set#3: 6-10 reps w/ heavy weight Set#4: 2-8 reps w/ heavy weight and then 10+ reps with light weight

2 - Stationary Lunges Standing in front of the flat bench (or chair), place the top of one foot on the bench w/ your heel facing the sky. Dumbells are in hand. Perform stationary lunges. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps on each leg w/ light weight in hand Set#2: Repeat Set #1 but w/ heavy weight in hand Set#3: 10 reps on each leg w/ light weight in hand

3 - Lying Dumbbell Chest Press Lying on the flat bench (or on the floor) perform 4 sets of Dumbbell Chest Presses. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: 6-10 reps w/ heavy weight Set#3: Repeat Set #2 Set#4: 2-8 reps w/ heavy weight and then 10+ reps with light weight

4 - Squats Standing in front of the flat bench (or chair), stand w/ feet shoulder-width apart and have your arms bent with your weights up near your ears. Perform squats. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 5 reps w/ no weight in hand) Set#2: Repeat Set #1 but w/ light weight in hand Set#3: 10 reps w/ light weight in hand

5 - Standing Hammer Curls Standing up with your feet should-width apart and your weights down by your sides, perform hammer curls. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: 6-10 reps w/ heavy weight Set#3: Repeat Set #2 Set#4: 2-8 reps w/ heavy weight and then 10+ reps with light weight

6 - Calf Raises  Standing on flat ground w/ your feet a few inches apart and your weights by your sides. Perform calf raises. (This is better performed standing on the step of a staircase or elevated slab in the garage. Somewhere you can have the heels of your feet hanging off the elevated platform into free air) Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: Repeat Set #1 w/ heavy weight in hand Set#3: Repeat Set #2

7 - Tricep Kickback With your right knee on the bench, bend over and place your right hand on the bench as well. Your left leg should be planted on the ground to the left of the bench. A weight should be in your left hand w/ your elbowtucked near your ribcage. Perform kickbacks. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 10-15 reps w/ light weight Set#2: 6-10 reps w/ heavy weight Set#3: Repeat Set #2 Set#4: 2-8 reps w/ heavy weight and then 10+ reps with light weight

8 - Standing Lunges  With your feet together and the weights down by your sides, perform lunges. Rest 20-30 seconds between sets. Decrease rest to increase intensity. Video Example Set#1: 8 reps per leg w/ light weight Set#2: Repeat Set #1 w/ heavy weight in hand Set#3: 4 reps per leg w/ heavy weight and then 8 reps w/ light weight

Enjoy!!! Submitted by Bars