health and nutrition

RESISTANCE TRAINING

Instructions:

All exercises are done in a superset between upper body and lower body.
For example, explosive pushups(upper body) are supersetted with Squat with the bodylatics (lower body). Do NOT rest within the superset (between the upper body and lower body), but rest 30 seconds after the lower body before repeating the superset again. Repeat for a total of 2-3 rounds total. Proceed to the next superset.

A1: Explosive Pushups
A2: Ball Squat with bands

B1: Band Fly
B2: One Leg Hamstring Curl

C1: Pullup or Chin up
C2: Reverse Lunges with free weights (e.i. plates)

D1: Band Row (Seated on the Floor)
D2: Wall Squat Hold with Calf Raises

E1: Front Lateral Raise
E2: Ball Crunch with bands for resistance

-Aim for higher reps: 15-30 reps
-Aim for 2-3 rounds for each superset (Alternating between upper body to lower body)
-Again, take no more than 30 seconds rest in between.

INTERVAL TRAINING TIPS

If you want to maximize your results even more, I suggest that you also incorporate
my 16 week interval training with your exercise routine.

For example:
Monday: Resistance Training (from the fitness video journal)
Tuesday: Interval Training: Cardio
Wednesday: Resistance Training (from the fitness video journal)
Thursday: Interval Training: Cardio
Friday: Resistance Training (from the fitness video journal)
Saturday: Interval Training: Cardio
Sunday: Rest

Basic Rules:
Rule #1: Eat smaller meals throughout day.
Rule#2: Consume enough high quality protein every day.
Rule#3: Consume 25-35 grams of fiber each day
Rule#4: Avoid refined sugars and refined grains.
Rule#5: Consume an adequate amount of fat.
Rule#6: Keep yourself hydrated all day.

Exercise

Explosive Pushup 1. Start by getting into a push-up position. 2. Lower yourself to the ground and then explosively push up so that your hands leave the ground. 3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat. 4. Repeat for the recommended repetitions. Trainer's comments: Perform as much as you can

Wall Squat with resistance 1. Start by placing the ball behind the small of your back. Place the band your your feet and hold onto it with your hands. 2. Slowly squat down until your thighs are near parallel to the ground. 3. Return to the starting position and repeat. Trainer's comments: Place handle over your shoulder

Chest Fly with Tubing 1) Secure door strap waist height. 2) Stand with feet shoulder width apart, knees slightly bent, facing away from the attachment point. You may put one foot in front of the other (staggered stance) for increased stability. 3) Start position: Grasp each handle and position hands wider than shoulder width with palms facing each other (neutral grip). Elbows should be slightly bent and behind the body. 4) Begin by moving arms in an arcing motion to join hands at chest level. 5) Return to start position. Trainer's comments:

Single Leg Curl (on ball) 1) Assume back lying position on floor. Place hands at sides with palms down on floor. 2) Start position: Place heel of one foot on top of Flexaball. Other leg should be held in the air above ball. Raise hips off floor by pushing heel down into ball. 3) Curl ball towards glutes by flexing at the knee. Hips should remain off floor. 4) Return to start position. 5) Remember to maintain stability of ball by utilizing muscles in the trunk and core. To increase difficulty, raise hands up over chest. Trainer's comments:

Chinup 1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body). 2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent. 3) Pull body up until bar is below chin level. 4) Return to start position. 5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety. Trainer's comments: Perform Staggered Pullups if possible

Bodyweight Reverse Lunge 1. Start by standing with your feet shoulder width apart. 2. Step back 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:

Seated Row with Bands 1. Start by attaching a band to the top of a door or fixed object. 2. Sit on the ground with your knees bent and your arms extended up and out. 3. Pull the handles towards your chest keeping your elbows close to your body. 4. Pinch your shoulder blades together while performing this movement. 5. Repeat for the prescribed number of repetitions. Trainer's comments:

Front Raise with Band 1) Step onto tubing with feet hip width apart and knees slightly bent. 2) Start position: Grasp handles with an overhand grip (palms down) and shoulder width apart. Arms should hang down at sides with elbows slightly bent. 3) Raise handles to front of body at shoulder height keeping elbows only slightly bent. 4) Return to start position. 5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement. Trainer's comments:

Stability Ball Crunch 1. Sit in upright position on flexaball with feet flat on floor. 2. Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a ?able top position parallel to floor. 3. Place hands across your chest. Head should be in a neutral position with a space between chin and chest. 4. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up. 5. Return to start position. 6. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments: To make it more intense, incorporate the band: