Exercise		Manual-Notes (if any)
Dumbbell Curl (two arms) 1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position. 2) Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides. 3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time. 4) Return to start position. 5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving. Trainer's comments: Remember to stand slightly in the squat position!	Sets Reps Weight/ Resistance Tempo Time 1 20        Actual Done 1
Overhead tricep extension 1) Sit on ball with feet shoulder width apart in upright position. 2) Start position: Grasp DB and place palms on inner side of weight plate as shown. Press DB directly overhead (now palms are up). 3) Stabilize shoulders and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbows pointing forward throughout movement. 4) Return to start position. Trainer's comments: Remember to stand slightly in the squat position! Not sitting like the picture suggest.	Sets Reps Weight/ Resistance Tempo Time 1 20        Actual Done 1
Standing Dumbbell Rear Lateral Raise 1. Start position: Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor). Bend forward at about a 45 degree angle. 2. With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement. 3. Return to start position. 4. Remember to keep head in a neutral position. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 20        Actual Done 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 ends your first set go back to the begining and repeat 3 times.	Sets Reps Weight/ Resistance Tempo Time 1 20        Actual Done 1
DB squat and press 1. Start by holding the dumbells at shoulder level. 2. Proceed into a squat and when you start to stand up push the dumbells overhead until fully extended. 3. Bring the dumbells back down and go into a 1/4 squat. Return to the starting position. 4. Repeat this movement for the recommended repetitions. Trainer's comments: This begins your second circuit.	Sets Reps Weight/ Resistance Tempo Time 1 20        Actual Done 1
DB Lunge 1) Start position: Stand with feet hip width apart. Grasp DB’s hang arms down at sides. 2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. 3) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. Trainer's comments: Remember this one we're staying stionary and doing 10 on each leg	Sets Reps Weight/ Resistance Tempo Time 1 10        2 10        Actual Done 1         2
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:	Sets Reps Weight/ Resistance Tempo Time 1 20        Actual Done 1
Wall Sit 1. Place ball against the wall and your lower back. 2. Proceed into a squated position so that your thighs are parallel to the ground. 3. Hold this position for the required number of seconds. 4. Remember to keep your feet flat on the floor and your knees behind your toes. Trainer's comments: This ends your second set go back to the begining and repeat 3 times.	Sets Reps Weight/ Resistance Tempo Time 1       45 sec
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 begins your last drill!	Sets Reps Weight/ Resistance Tempo Time 1 20        Actual Done 1
Lying Side Crunch 1) Lie with back on floor or bench with knees bent. 2) Start position: Let your knees fall to the right so that your hips are somewhat rotated. 3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee. 4) Return to start position. Repeat with other side. 5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively - elbow does not need to touch knee. Trainer's comments: Remember to do 20 on each side!	Sets Reps Weight/ Resistance Tempo Time 1 20        Actual Done 1
Reverse Crunch with hands behind your head 1. Start by lying on your back with your hands behind or above your head. 2. Proceed to draw in your belly button toward your spine and lift both legs up at the same time towards your chest. 3. Return to the starting position and repeat making sure that you don't arch your back as you are lowering or raising your legs. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 20        Actual Done 1
Situp Hold 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. 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. Now hold for prescribed number of seconds. 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 is the v-sit that ends your circuit make sure you lift those legs as well.	Sets Reps Weight/ Resistance Tempo Time 1       30 sec