Download - CHEAT SHEET ESSENTIALS EXERCISE
LENGTHEN OR SHORTEN YOUR LEVER:
INCREASING OR DECREASING THE WEIGHT
PART 1: MODIFYING YOUR WORKOUTS
About this section
Almost every exercise can be scaled up or down to meet your individual fitness level. Even if you have an
injury or chronic condition, you can still exercise with some modifications (and approval from your doctor).
When you're trying to workout on your own or even following a specific workout plan without having a
trainer right there with you, it can be frustrating to run into an exercise that you either have trouble
performing or, on the other hand, is too easy for you.
In this section, I'm going to give you a few simple ways to make adjustments to your exercises and
workouts and go over a few common exercises more specifically.
This may seem a bit obvious, but it doesn't hurt to have a reminder because when we think of
increasing intensity, we automatically think of increasing the weight, which of course is true. But
you can also decrease the weight. Think of it this way, increase your weight and decrease your
repetitions OR decrease your weight and increase your repetition. Either way be sure to bring
your muscles to fatigue!
General Tips & Guidelines For Modifications
In this case your limbs are the lever. When your arms or legs are bent the “load” whether it’s
body weight or an actual dumbbell will become lighter (bent arm) or heavier (straight arm).
This is very useful when performing exercises like a lateral raise, or a side leg raise.
CREATE A SMALLER BASE:
This means standing with your feet closer together. When you stand with your feet hip width
apart or wider your base is more stable making it easier to perform an exercise, i.e. your core
doesn’t have to work as hard. Think about doing a crunch on a stability ball. To make it harder
you just bring your feet together and your core will work a lot harder. To make it easier (more
stable) bring your feet wider apart.
Modifications cont.
Whenever you take an exercise from a stable surface, like the floor or an exercise bench to an
unstable surface like a stability ball or Bosu, you immediately make your body work hard. Not
only does your core work harder but also all those tiny stabilizing muscles in your feet, inner
thigh and outer thigh too! Be sure to lower your weight when on an unstable surface.
GO FROM STABLE TO UNSTABLE
If you have an injury or pain in one area of your body and cannot perform certain exercises, work
the opposite muscle groups (after you consult a doctor and know that it's safe). If your leg is
injured, focus on the upper body and if your upper body is injured, focus on your lower body.
SKIP THE MUSCLE GROUP
If you're performing a movement that's difficult for you or even the lightest weight isn't working,
just use your bodyweight. Focus on the muscle you're working and do the same movement until
you can do a greater number of repetitions easier and then add a light weight.
LOSE THE WEIGHT ALTOGETHER
A Few Common Exercises
SQUAT
MAKE IT EASIER: MAKE IT HARDER:
Facing away from the wall, place a
stability ball between you and the wall.
Leaning into the SB, with feet hip width
apart, lower yourself until your legs are
parallel with the floor (for bad knees
only go as deep as is comfortable)
return to start.
EXERCISE
If you have good form performing a
squat on the floor, try performing your
squat on an unstable surface like an
Airex pad or Bosu. You can also try
using just one weight instead of two.
The imbalance of the weight will make
your core work harder
PUSH-UP
Do these at an incline. You can use a
bench, chair, ottoman, counter or even
the wall.
Place your legs or feet on a stability
ball. You can increase or decrease
intensity by moving the ball further up
(easier) or down (harder) your legs
LUNGE
Try a stationary lunge. Place your feet
in the position of a lunge (take one
large step forward) and just lower and
lift your body without moving your feet.
Add a rotation. Step forward into a
lunge position, rotate your torso
towards the leg in front, return to center
than return to starting position
PLANK
Like push-ups you can incline this to
whatever level allows you to hold the
plank with proper form for at least 10-
20 seconds. Work up to 1 minute
before increases the intensity
Instead of having both feet and elbows
on the floor, raise one leg or arm. This
is called a 3-point plank.
Bend your knees so that you are in a
straight line from your knee to your
shoulder.
Bend the knee of your top leg towards
your torso.
SIDE
PLANK
PART 2: FORM & TECHNIQUE
About this section
When it comes to proper form while exercising it's about more than just lifting a weight and putting it down.
When you execute your movements with the proper body mechanics you'll not only isolate the correct
muscles you'll prevent injuries, build a more balanced physique and protect your joints.
Never underestimate the power of good form and execution. It's truly the backbone every good workout.
Use the following list to reference before or during your workouts.
COOL DOWN
WARM-UP
Warming up is key to properly prepare you for your workout and preparing your body is always
going to help you maintain proper form. Try a 5-10 minute light aerobic activity before you
workout. This will get the body ready for exercise, allowing for proper blood flow and oxygen to
reach the muscles you're working. It will also help you perform your exercise with a full range of
motion. Note: do not include stretching in your warm-up.
Form & Execution Tips & Guidelines
Give your body time to return to a resting state after a workout. You can walk slowly, do
simple, easy bodyweight movements or even a yoga sequence. And once you've done that,
you'll be ready to stretch. Cool downs are beneficial in multiple ways. A good cool down will
help you release lactic acid which will reduce soreness or muscle cramping afterwards. They'll
also allow your blood to continue circulating as your heart rate and blood pressure come back
to a resting state. An abrupt stop may cause blood to pool in the veins and make you feel
light-headed or dizzy. AND, a cool down will lower your cortisol levels!!
SET YOURSELF UP PROPERLY
Never pick up the weights or sit down on an exercise machine and jump right into the exercise.
Pause first to ensure you're starting from a secure position and your body is aligned properly. It's
easy to think you're in the right position and just get going, but take an extra moment to do a
quick body scan and then begin.
Form & Execution cont.
Range of Motion is the abiity of a muslce to move about a joint. It's referring to how far you can
extend or flex, or rotate internally or externally. When lifting weights, it's ideal to perform each
exercise through a full range of motion. This allows for the best results, improved flexibility, joint
stability, and alignment. However, be careful not to hyperextend and lock your joints while lifting.
This will put the strain on the joint itself instead of the muscle, which can cause injury or at the
very least, interrupt the exercise by reducing the tension on the muscle making the exercise less
effective.
RANGE OF MOTION
Your spine should maintain its natural curve when it's properly aligned. This will allow for a
stable, strong stance with weight evenly distributed and an equal dispersion of strength from all
directions. Keep your chest up and your shoulders down and back. Be sure you aren't overarching
your lower back as well. Maintain a 30% contraction of your abdominals, glutes slightly
contracted, knees soft, toes pointed forward.
NEUTRAL SPINE
An easy way to test this: Take a broom stick and place it behind you when you're
standing erect. Make sure the back of your head, your upper back and your tailbone
are touching the broom stick.
KEEP YOUR NECK IN POSITION
ACTIVATE YOUR ABS
SPEED OF REPETITIONS
It's very common for people to bring their necks forward during an exercise, especially when
sitting or bending forward. Doing this will only put strain on the neck and cervical spine. This is
all part of keeping an neutral spine so you can use the broom stick test to check this, but you
can also check the mirror. When your neck is in alignment your ears are usually in line or
slightly in front of your shoulders.
Form & Execution cont.
Engaging your abs during your workout can be a little tricky at first if you're not used to the
feeling. It's common for some people to suck in and feel like they're doing it correctly. When
you suck in it restricts breathing. Start with a neutral spine and then try to think about bringing
your belly button closer to your spine. During a workout, your abs should be engaged, but not
contracted to the point that you feel like you're working them out too. The abdominal muscles
connect every part of the body and support your spine and good posture so do your best to
remember to do this during exercise.
There are different methods or preferences that play a role here, but since it's common to
speed up your repetitions, I thought I'd put this on the list. There's a greater chance of injury
when you rush through reps. Plus, you want to be focused on contracting the muscle you are
trying to work. In general, aim for about 4-6 seconds per repetition. A moderate to slow speed
is going to increase muscle tension for a better workout and help prevent injury. Above all
else, just make sure your the speed is even and controlled.
USE THE CORRECT WEIGHT
BREATHE
In general, you inhale during the relaxation and exhale during the exertion of an exercise. (Ex.
Bicep curl- exhale lifting the weight up, inhale lowering it down). However, this can be a little
tricky for people at first before getting used to it. As a baseline, just make sure you aren't
holding your breath altogether. Try counting out loud to stop yourself from doing this or even
say the words "breathe in" and "breathe out." Holding your breath is going to stop the oxygen
flow that your muscles need during workouts.
Form & Execution cont.
We touched on this talking about modifications, but now let's go over a few signs you either
need to increase or decrease the weight you're using.
SIGNS TO DECREASE THE WEIGHT:
You're using momentum to perform the
exercise
You feel like it's impossible to complete
reps or have to break form to do so
Pain- please stop if you feel pain!
You can't complete full range of motion
You can't complete the same number of
repetitions (or stay in the rep range) after
an appropriate rest period
You feel intense soreness that's out of the
ordinary (i.e. lasts too long, significantly
limiting your mobility)
SIGNS TO INCREASE THE WEIGHT:
You can add more reps on to the end of
your set with ease
Or, conversely, the last few reps feel easy
and you can compete them with little
effort
You could easily keep going with the same
exercise at the end of your last set
You aren't seeing results anymore (this
can happen when you've been doing the
same workout for too long as well)
Your muscles don't feel like they've worked
at all when you're done
PART 3: EQUIPMENT
About this section
With so many options out there for exercise equipment, I thought it would be nice to sort them into
categorical lists for you. Whether you want to start your own home gym (or add to it) or you're looking for
some new ideas on what to use at the gym, these lists will be helpful.
Equipment based on your needs:
AT HOME EQUIPMENT FOR A
GREAT WORKOUT
Free weights (Dumbbells andBarbells)Adjustable DumbbellsTRX (Total Body ResistanceExercise) Fit SystemStability BallBosu Resistance Bands or TubesKettlebellResistance Bands or TubesFolding Treadmill Adjustable workout bench
1.
2.3.
4.5.6.7.8.9.
10.
EXERCISE BALL SIZE FOR HEIGHT
5'8-6'1
(173-185 cm)
6'2-6'7
(188-201 cm)
75 cm
(29.5 inches)
65 cm
(25.5 inches)
5'1-5'7
(155-170 cm)
55 cm
(21.6 inches)
Consider versatility:
Unless you want a whole gym in
your house (which is great if you
do!) consider which pieces of
equipment will allow for the widest
range of exercises.
I always suggest free weights or
the TRX for versatility!
Equipment based on your needs:
BEST CHOICES FOR A BIG PURCHASE
Functional Trainer
Also known as "cables". If you have the space, this is one of the most
versatile, adjustable pieces of equipment.
Complete Free Weight Set
A whole set will give you dumbbells, barbells, and usually a weight wrack
as well.
Stryde Spin Bike With App
Although a lot of people are liking Peloton bikes, I have a Stryde and love
it! The bike comes with a screen and app subscription so you can do all
different kinds of classes right in your home.
Olympic BarThis will come with the rack and a bench as well. I loveolympic bars
1.
a.
2.
a.
3.
a.
4.a.
BEST CHOICES FOR TRAVEL
Resistance BandsValslidesTRX
Go for light weight and packable! These options won't take up much space in your
suitcase or add much weight. Personally, I don't go anywhere without my TRX
1.2.3.
PART 3: EQUIPMENT
Best Equipment To Have At-Home
TreadmillElliptical Spin BikeReebok StepBosuYOU!
1.2.3.4.5.6.
BEST CARDIO EQUIPMENT
There's nothing better than getting outside for your cardio. Whether you're going for a
jog, walk or a bike ride, getting some fresh air can really clear your mind so that you
return refreshed and rejuvenated. But, if that's not an option here are some of my fav
cardio peices.
There are TONS of workout DVD's out there for Step, Bosu, Dance Aerobics,
Kickboxing. The options are endless. I highly recommend you check out Collage Video.
This is the largest collection of workout DVD's I've ever seen.
https://www.collagevideo.com/
www.BodyandSoulCoaching.com