Exercise		Manual-Notes (if any)
Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 50        Actual Done 1
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:	Sets Reps Weight/ Resistance Tempo Time 1 25        2 25        Actual Done 1         2
Wall Pushups 1. Start by placing your hands on the wall at shoulder level with your feet approximately 2 feet away from the wall. 2. Bend your elbows so that your chest gets closer to the wall. 3. Once your elbows are bent to about 90 degrees then press back out to the starting position. 4. Repeat according to the required repetitions. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 8-12        2 8-12        3 8-12        Actual Done 1         2         3
Bentover Trunk Rotation 1) Stand with feet hip width and knees slightly bent. 2) Start position: Bend at hips with back straight. Hold toning bar on shoulders. 3) Rotate shoulders side to side by rotating your trunk. 4) Return to start position. 5) Remember to keep back and head straight - hyperextension or flexion may cause injury. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 8-12        2 8-12        3 8-12        Actual Done 1         2         3
Dumbbell Squat and Rotational Swings 1. Start position: Holding a dumbell in each hand start in squatted position with dumbells between legs. 2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left. 3. Return to the starting position and repeat to the other side. 4. Repeat for the prescribed number of repetitions. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 8-12        2 8-12        3 8-12        Actual Done 1         2         3
Dumbbell Lateral Raise 1. Stand with feet shoulder width apart or sit on bench in upright position. 2. Start position: Grasp DB’s with an underhand grip (palms facing forward). Arms should hang down at sides with elbows slightly bent. 3. Raise DB’s to side of body at shoulder height. Keep elbows only slightly bent with thumbs pointing up throughout movement. 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: combo	Sets Reps Weight/ Resistance Tempo Time 1 8-12        2 8-12        3 8-12        Actual Done 1         2         3
DB shoulder press (palms in) 1. Starting position: Dumbells are at shoulder level with your palms facing your head. 2. Press the dumbells over your head keeping your palms facing each other. 3. Return to the starting position and repeat. Remember to not arch your lower back as your press the dumbells over your head. Trainer's comments: combo	Sets Reps Weight/ Resistance Tempo Time 1 8-12        2 8-12        3 8-12        Actual Done 1         2         3
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:	Sets Reps Weight/ Resistance Tempo Time 1 8-12        2 8-12        3 8-12        Actual Done 1         2         3
Pushup Superman w/ Alternating Arms Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 8-12        2 8-12        3 8-12        Actual Done 1         2         3
Side Plank 1. Lay on the ground on one side. Raise your body using one forearm and support it in this raised position for the required time. 2. Lower your body and repeat on the other side. 3. Remember to keep your head, neck and body in a straight line. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       30 sec
Oblique Abductor Raise 1. Start by getting into a lateral plank pose with your hips off the ground. 2. Your only ground contact points should be your feet and elbow. 3. Holding this position raise your outside leg keeping it straight until you reach full range of motion. 4. Return your leg to the starting position and repeat for the desired repetitions. 5. Switch sides and repeat. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       30 sec
Shoulder Bridge1 1. Lie on back with both feet on the floor and back flat on the floor. 2. Press both feet into the floor so that your hips come up off the ground. 3. While maintaining stabilization pick one leg off the floor so that you are stabilizing with just one foot on the floor. 3. Return to the starting position and repeat with the other leg. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1 8-12        2 8-12        3 8-12        Actual Done 1         2         3
Boxing 1. Start by fitting yourself with the proper sized gloves. 2. Next you want to hit the bag with a variety of movements. For example a left jab with a right cross, body punches, right cross only. 3. Proceed to hit the bag for the required time or however your cardiovascular program is designed. Trainer's comments: If you don't have a bag just do some shadow boxing!	Sets Reps Weight/ Resistance Tempo Time 1       10 min
Forearms (standing wrist extension 2) Stand with your right arm extended and your palm facing you with your fingers pointed down. Take your other hand and pull the back of your fingers towards you until you feel a stretch on the top of your forearm. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       15 sec
Overhead Tricep Place one arm above your head and bend your elbow. Now place your other hand above your head and grab the opposite elbow. Pull on the elbow across behind your head until you feel a good stretch in your tricep. Hold for the recommended number of seconds. Repeat with the other arm. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       15 sec
Posterior Capsule Rear Delt Stretch 1. Sit or Stand in upright position. 2. Pull elbow with opposite hand until a stretch is felt in rear of shoulder. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. While pulling elbow, be sure that forearm remains perpendicular to floor (fingers pointing up). Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       15 sec
Standing quad stretch 1. Standing with a shoulder width stance and hang onto an object for support. 2. Bring one foot up and grab with your hand. 3. Pull your foot up until you feel a stretch on the front of your thigh. 4. Hold for the prescribed time and repeat with the other leg. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       15 sec
Gentle Sun Salutation 1. Stand up with toes together, heels apart. Inhale and sweep the arms up overhead. Exhale and fall forward, bend knees if you need to. 2. Place the hands on the floor, your ankles or shins. Inhale and look up, pulling your back up until it is flat. 3. Exhale and fall forward. Inhale and sweep the arms up as you come back to standing position. Exhale and take the arms down. 4. Repeat this series 4 times. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time 1       15 sec
Wide Leg Upward Dog 1. Begin by lying on the stomach on the floor. Place the hands behind the shoulders and bring the legs out to the side slightly wider than hip-width. 2. Relax the buttocks and the legs. Inhale and push evenly down through the hands and lift the chest up towards the sky, gently arching the spine. Roll the shoulders back and down and away from the ears, look up towards the sky. 3. Do not allow the lower back to collapse down towards the floor. Stay connected to the core musculature by pulling the navel in towards the spine and lifting the pelvic floor muscles. 4. Keep the fingers and thumbs spread evenly pushing down through all four corners of the palms. Relax the buttocks and the legs. Lift the thighs and chins off the floor pushing down evenly through hands and through the tops of the feet. 5. Do not allow the lower back to collapse and keep connected to the core. Stay here for 5 to 10 deep breaths. Trainer's comments: End	Sets Reps Weight/ Resistance Tempo Time 1       15 sec