Exercise		Manual-Notes (if any)
Power Jacks 1. Start in a shoulder width stance with your knees slightly bent. 2. Jump up into the air and spread your legs out into a wide stance and land in this position. 3. Immediately proceed into a squat and then stand back up into a jump to land with both feet at a shoulder width stance. 4. Repeat this movement for the recommended repetitions. Trainer's comments: This begins your first circuit!	Sets Reps Weight/ Resistance 1 20
Parial Co-Contraction Lunges 1. Start in a lunge position. 2. Lower your back leg until your knee touches the floor. 3. Place one hand on the the tear drop muscle just on the inside of your knee. Place other hand on the glute of same leg. 4. Now raise your back knee one inch off the floor and you will feel the two muscles contract. 5. This is the starting position. Slowly raise yourself up by extending both legs all the time feeling for the tension in the 2 muscles. the second you lose tension(it likely will not be long) pause and then slowy return to starting position. 6. Repeat for the recommended repetitions. Trainer's comments: Remember, ten on each leg! On this one we'll add a pair of 5lb dumbells in your hands!	Sets Reps Weight/ Resistance 1 20
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. Trainer's comments: On this one we'll add a pair of 5lb dumbells in your hands!	Sets Reps Weight/ Resistance 1 20
Plank 1. Start by placing your forearms on the ground and forming a plank with your forearms and feet. 2. Hold this position keeping your body parallel to the ground for the required time. Trainer's comments: This ends your first circuit! Repeat 3 times! On this one we can do 15 seconds with one leg up and then switch legs for a total of 30 seconds as we been practicing.	Sets Reps Weight/ Resistance 1
Standard Pushup 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments: This begins your second circuit. (I'll demonstrate this one I want you to do a push up combo)	Sets Reps Weight/ Resistance 1 20
Dumbbell Fly 1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with the DB’s almost touching and palms facing each other (neutral grip). 3) Keeping the elbows slightly bent, lower the DB’s out and away from each other in an arcing motion with hands aligned with the nipple-line. 4) Let your upper arm go parallel to slightly past parallel to the ground before returning to the start position. 5) To end the exercise, place the DB’s on shoulders and return to the seated upright position. Trainer's comments:	Sets Reps Weight/ Resistance 1 20
Dumbbell Pullover Lie on your back on a flat bench forming a table top with your body. Place dumbbell on chest with handle perpendicular to chest. Grasp DB as shown. Start position: Extend elbows and raise DB even with the eye-line. With elbows slightly bent, lower DB back even to slightly below head level. Return to start position. Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows. If maintaining stability is difficult, lower hips below parallel until stability is established. Trainer's comments: This one we're doing without the bench!	Sets Reps Weight/ Resistance 1 20
Bench Reverse Crunch 1. Start by lying on your back and holding onto the bench with your hands above your head. 2. Keeping your knees bent to 90 degrees left your legs up off the ground and bring your knees up and towards your shoulders. 3. Your range of motion should be far enough so that your hips curl back towards your shoulders as well. Lift your legs and hips with control to avoid jerky motions that create momentum. 4. Return to the starting position and repeat for the desired repetitions. Trainer's comments: This one we're doing without the bench! This ends our second circuit!	Sets Reps Weight/ Resistance 1 20
Toe Touch with Med Ball 1. Start position: Lie back onto floor or bench with legs straight and up towards the ceiling. Your hands should be straight up and holding a medicine ball. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench and reach the medicine ball towards your feet. 3. Return to start position. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments: This begins our third circuit! If you don't have a medicine ball you can use your weights (pair of 5lb dumb bells)	Sets Reps Weight/ Resistance 1 20
Air Bike Crunches 1. Start by lying on your back with your hands behind your back and thighs bent 90 degrees at your hip. 2. Simultaneously curl your right shoulder and left knee up towards the center of your body until your elbow and knee touch. Return to the starting position and repeat with the other side. 3. Continuously repeat this pattern for the prescribed repetitions. Trainer's comments:	Sets Reps Weight/ Resistance 1 20
Seated Russian Twist Sit on your butt and suspend your feet off of the ground. Holding a medicine ball rotate your shoulders side to side touching the medicine ball to the ground. Repeat for the prescribed number of repetitions. Trainer's comments: If you don't have a medicine ball you can use your weights (pair of 5lb dumb bells)	Sets Reps Weight/ Resistance 1 20
Belly Blaster 1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes. 2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count. 3. Return to the starting and repeat for the prescribed number of repetitions. Trainer's comments: This ends your third circuit! Follow up with 20-30 min cardio!	Sets Reps Weight/ Resistance 1 20