Note: This high intensity training series has 3 different workout days that should be done in sequence. After completion of day 3 return and begin again at day 1. Perform 5-minute run, then go to first set of DB Decline BP; then run again 4-minutes; then second set. After 3-minute run go to next chest exercise and so on. After 5th set of resistance exercises, go back from 1-minute Treadmill in opposite direction. Enjoy! To print a copy of the workout left click on workout and select print.
High Intensity Training Day 3
| Exercise | Manual-Notes (if any) | |||||||||||||||||||
 Treadmill Start by placing the speed at a comfortable walk. If you want increase the speed until you are into a jog or run. You can also place the treadmill on an incline to increase the difficulty. Trainer's comments: |
|
|||||||||||||||||||
 Decline Dumbbell Bench Press Position yourself on the decline bench by securing your feet on the provided pads (if available). Rest each DB on the corresponding thigh. Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly over chest with palms facing forward. Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned approximately at the upper chest level. Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position. To end the exercise, place the DB’s on the corresponding thigh and sit back up to an upright position. Trainer's comments: |
|
|||||||||||||||||||
 Kneeling pushup with hands on ball 1) Get on your knees and place hands 6-8 inches apart onto the flexaball. 2) Start position: Align hands at nipple line and extend the arms to raise body up. Trunk and hips should be in a straight line. 3) Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the flexaball. 4) Return to the start position by extending at the elbows and pushing the body up. Trainer's comments: |
|
|||||||||||||||||||
 Barbell Preacher Curl 1) Adjust seat or arm support height so that, while seated, top of arm support pad is at chest level. 2) Position arms shoulder width apart with elbows and upper arm supported on pad. 3) Start position: Grasp bar with underhand grip (palms facing up) with elbows slightly bent. 4) Flex at elbows and curl bar up until forearms are perpendicular to floor. Contract biceps at top of movement. 5) Return to start position. 6) Remember to keep shoulders stabilized - do not shrug shoulders forward on down (eccentric) phase of movement. Do not fully extend elbows at bottom of movement. Trainer's comments: |
|
|||||||||||||||||||
 DB Preacher Curl 1) Adjust seat or arm support height so that, while seated, top of arm support pad is at chest level. 2) Position arm with elbows and upper arm supported on pad. 3) Start position: Grasp DB with underhand grip (palms facing up) with elbows slightly bent. Choose a narrow or wide grip as shown. 4) Flex at elbows until forearm is perpendicular to floor. Contract biceps at top of movement. 5) Return to start position. 6) Remember to keep shoulders stabilized - do not shrug shoulders forward on down (eccentric) phase of movement. Do not fully extend elbows at bottom of movement. Trainer's comments: |
|
|||||||||||||||||||
 Slams Stand with feet parallel and knees slightly bent. Pull medicine ball back behind head and forcefully throw ball down on the ground as hard as possible. Catch the ball on the bounce from the ground and repeat according to prescribed repetitions. Trainer's comments: |
|
Fat Loss. Coaching. Exercise Membership
Tons of workouts, recipes, coaching, special goodies and tools to lose weight!
