10.12.2013 exercises and exercise program guide. 1 exercise namevariations main muscle targeted /...
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Exercise Name Variations Main Muscle Targeted / Purpose
Level* (E, I, A)
Static Isometric
Press
Palm pressKnee rest plank
Full plank
Whole bodyCore strength
EIA
Crunch Vertical crunchFloor crunch
Floor leg crunchKnee cross crunch
Plyo-crunch
AbdominalsObliques
EIIAA
Squat Two-legged squatOne-legged squat
Dynamic one/two legged squat
Core strengthIsometrically -
lower/upper back, abdominals , trunk
muscles
IAA
Abdominal Exercises I
1 x 20 minutes Static/Dynamic (Advanced 4)
*Level: E = Easy, I = Intermediate, A = Advanced
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Exercise Name Variations Main Muscle Targeted / Purpose
Level* (E, I, A)
Raises Supported raiseSide raise
Front/back raiseKnee-side touch
Lower abdominals Hips
EIII
Rotation Slow rotationLow/high rotationExplosive rotation
AbdominalsObliques
EIA
Abdominal Exercises II
1 x 20 minutes Static/Dynamic (Advanced 4)
*Level: E = Easy, I = Intermediate, A = Advanced
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Exercise Name VariationsMain Muscle Targeted /
Purpose Level* (E, I, A)
Static Isometric
Press
Palm pressKnee rest plank
Full plank
Whole bodyCore strength
EIA
Bicep curl Bicep curlForward punchUppercut curls
Bicep brachii EIA
Tricep extension
Tricep extensionFloor body up extension
Chair extension
Tricep brachii EIA
Arm Exercises I
1 x 20 minutes Static/Dynamic (Advanced 4)
*Level: E = Easy, I = Intermediate, A = Advanced
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Exercise Name VariationsMain Muscle Targeted /
Purpose Level* (E, I, A)
Butterfly ButterflyForward/backward
butterfly
Upper arm / Abductor muscles
II
Flys Chest/back flyOverhead flyKnee push up
Push upPlyo-push up
Single handed pushup
Chest muscles / Pectoralis majorAnterior deltoidTriceps brachii
EEIAAA
Arm Exercises II
1 x 20 minutes Static/Dynamic (Advanced 4)
*Level: E = Easy, I = Intermediate, A = Advanced
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1 x 20 minutes Static/Dynamic (Advanced 4)
Exercise Name Variations Main Muscle Targeted / Purpose
Level* (E, I, A)
Static Isometric
Press
Palm pressKnee rest plank
Full plank
Whole bodyCore strength
EIA
Table Arm to side table ExtensionTable arms extended forward
Core strengthLower back / Latissimus Dorsi
Lower abdominals
IA
Squat Two-legged squatOne-legged squat
Core strengthIsometrically - lower/upper
back, abdominals , trunk muscles
MH
Raises Side raiseFront/back raiseKnee-side touch
Lower abdominals Hips
Lower back / Latissimus Dorsi
III
Back Exercises I
*Level: E = Easy, I = Intermediate, A = Advanced
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1 x 20 minutes Static/Dynamic (Advanced 4)
Exercise Name Variations Main Muscle Targeted / Purpose
Level* (E, I, A)
Rotation Side rotationLow/high rotation
AbdominalsObliques
EI
Arch Normal archSquat arch
Squat to arch to jump
Lower back / Latissimus Dorsi
EIA
Crunch Knee cross crunch Core strengthAbdominals
Obliques
A
Flys Chest/back flyKnee push up
Push upPlyo-push up
Chest muscles / Pectoralis major
Anterior deltoidTriceps brachii
IIAA
Back Exercises II
*Level: E = Easy, I = Intermediate, A = Advanced
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Exercise Name Variations Main Muscle Targeted / Purpose
Level* (E, I, A)
Static Isometric
Press
Palm pressKnee rest plank
Knee pressFull plank
Whole bodyCore strength
EIIA
Knee raises Knee raiseQuick alternate knee raise
Plyo-knee raise
AbdominalHip flexor
IAA
Lunge Forward lungeBackward lunge
Side lungAlternate lung
Plyo-lunge
HamstringsQuadriceps
Gluteals
IIIAA
Leg Exercises I
1 x 20 minutes Static/Dynamic (Advanced 4)
*Level: E = Easy, I = Intermediate, A = Advanced
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Exercise Name Variations Main Muscle Targeted / Purpose
Level* (E, I, A)
Squat Two-legged squatOne-legged squat
Plyo-squat
Core strengthIsometrically - lower/upper
back, abdominals , trunk muscles
IAA
Raises Side raiseFront/back raiseKnee-side touch
Lower abdominals Hips
III
Leg Exercises II
1 x 20 minutes Static/Dynamic (Advanced 4)
*Level: E = Easy, I = Intermediate, A = Advanced
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Exercise Name Variations Main Muscle Targeted / Purpose
Level* (E, I, A)
Static Isometric Press
Palm pressKnee rest plank
Full plank
Whole bodyCore strength
EIA
Chest press & Push Up
Forward pressSquat & forward pressKnee rested push up
Knee rested + side push upPush up
Push ups + side extensionPlyo push up
Chest muscles / Pectoralis majorAnterior deltoidTriceps brachii
EIIIAAA
Shoulder Rotation
Static forward/backwardDynamic
forward/backward
Deltoid s IA
Chest & Shoulder Exercises I
1 x 20 minutes Static/Dynamic (Advanced 4)
*Level: E = Easy, I = Intermediate, A = Advanced
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Exercise Name Variations Main Muscle Targeted / Purpose
Level* (E, I, A)
Upward Extension
Upward extensionLateral over extension
Deltoid s IA
Rotation Low/high rotationQuick low/high rotation
AbdominalsObliques
IA
Chest & Shoulder Exercises II
1 x 20 minutes Static/Dynamic (Advanced 4)
*Level: E = Easy, I = Intermediate, A = Advanced
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Exercise Name Variations Main Muscle Targeted / Purpose
Level* (E, I, A)
Static Isometric
Press
Palm pressKnee rest plank
Full plank
Whole bodyCore strength
EIA
Crunch Vertical crunchFloor crunch
Floor leg crunchPlyo-crunch
Core strengthAbdominals
Obliques
EIIA
Squat Two-legged squatDeep two-legged squat
One-legged squatDynamic one/two
legged squat
Core strengthIsometrically -
lower/upper back, abdominals , trunk
muscles
IIAAA
Program – Back Pain I (2 sessions per week)
1 x 20 minutes (Advanced 4)1 x 20 minutes stretching/recovery program (Body relaxation 1)
*Level: E = Easy, I = Intermediate, A = Advanced
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Exercise Name Variations Main Muscle Targeted / Purpose
Level* (E, I, A)
Table Arm to side table ExtensionTable arms extended
forward
Lower/upper back II
Rotation Slow rotationLow/high rotationExplosive rotation
AbdominalsObliques
IIA
Arch Normal archSquat arch
Squat to arch to jump
Lower/upper back EIA
Program – Back Pain II (2 sessions per week)
1 x 20 minutes (Advanced 4)1 x 20 minutes stretching/recovery program (Body relaxation 1)
*Level: E = Easy, I = Intermediate, A = Advanced
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Exercise Name Variations Main Muscle Targeted / Purpose
Level* (E, I, A)
Squat Two-legged squatDeep two-legged squat
One-legged squatDynamic one/two
legged squat
Core strengthIsometrically -
lower/upper back, abdominals , trunk
muscles
IIAA
Static Isometric
Press
Palm pressKnee rest plank
Full plank
Whole bodyCore strength
EIA
Lunge Forward lungeBackward lunge
Side lungeAlternate lunge
HamstringsQuadriceps
Gluteals
IIIA
*Level: E = Easy, I = Intermediate, A = Advanced
Program – Endurance, Strength & Speed I (2 sessions per week)
1 x 20 minutes Static (Advanced 4)1 x 20 minutes Dynamic (Advanced 4)
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Exercise Name Variations Main Muscle Targeted / Purpose
Level* (E, I, A)
Crunch Vertical crunchFloor crunch
Floor leg crunchKnee cross crunch
Plyo-crunch
Core strengthAbdominals
Obliques
EIIAA
Table Arm to side table Extension
Table arms extended forward
Lower/upper back II
Rotation Slow rotationLow/high rotationExplosive rotation
AbdominalsObliques
EIA
*Level: E = Easy, I = Intermediate, A = Advanced
Program – Endurance, Strength & Speed II (2 sessions per week)
1 x 20 minutes Static (Advanced 4)1 x 20 minutes Dynamic (Advanced 4)
16*Level: E = Easy, I = Intermediate, A = Advanced
Exercise Name Variations Main Muscle Targeted / Purpose
Level* (E, I, A)
Static Isometric
Press
Palm pressKnee press
Knee rest plankFull plank
Whole bodyCore strength
EIIA
Squat Two-legged squatDeep two-legged squat
One legged squatDynamic one/two legged
squat
Core strengthIsometrically -
lower/upper back, abdominals , trunk
muscles
IIAA
Lunge Forward lungeBackward lunge
Side lungesAlternate lunge
HamstringsQuadriceps
Gluteals
IIIA
Crunch Vertical crunchFloor crunch
Floor leg crunchKnee cross crunch
Plyo crunch
Core strengthAbdominals
Obliques
EIIAA
Program – Slim, Cellulite, Tone & Shape I (2 sessions per week)
1 x 20 minutes Static (Advanced 2)1 x 20 minutes Dynamic (Cellulite 1 - metabolic)
17*Level: E = Easy, I = Intermediate, A = Advanced
Exercise Name Variations Main Muscle Targeted / Purpose
Level* (E, I, A)
Table Arm to side table ExtensionTable arms extended forward
Lower/upper back II
Rotation Slow rotationLow/high rotationExplosive rotation
AbdominalsObliques
EIA
Flys Chest/back flyKnee push up
Push upPlyo push up
Chest muscles / Pectoralis majorAnterior deltoidTriceps brachii
IIAA
Program – Slim, Cellulite, Tone & Shape II (2 sessions per week)
1 x 20 minutes Static (Advanced 2)1 x 20 minutes Dynamic (Cellulite 1 - metabolic)
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Exercise Name Variations Main Muscle Targeted / Purpose
Level* (E, I, A)
Copy paste images here from previous pages
Copy paste exercises from previous pages
*Level: E = Easy, I = Intermediate, A = Advanced
Create Your Own Program!X x X minutes Static/Dynamic (program name) – ~X reps per sideX x X minutes Static/Dynamic (program name) – ~X reps per side