10.12.2013 Exercises and Exercise Program Guide. 1 Exercise NameVariations Main Muscle Targeted / Purpose Level* (E, I, A) Static Isometric Press Palm.

10.12.2013

Exercises and Exercise Program Guide

2

Exercise Name Variations Main Muscle Targeted / Purpose

Level* (E, I, A)

Static Isometric

Press

Palm pressKnee rest plank

Full plank

Whole bodyCore strength

EIA

Crunch Vertical crunchFloor crunch

Floor leg crunchKnee cross crunch

Plyo-crunch

AbdominalsObliques

EIIAA

Squat Two-legged squatOne-legged squat

Dynamic one/two legged squat

Core strengthIsometrically -

lower/upper back, abdominals , trunk

muscles

IAA

Abdominal Exercises I

1 x 20 minutes Static/Dynamic (Advanced 4)

*Level: E = Easy, I = Intermediate, A = Advanced

3

Exercise Name Variations Main Muscle Targeted / Purpose

Level* (E, I, A)

Raises Supported raiseSide raise

Front/back raiseKnee-side touch

Lower abdominals Hips

EIII

Rotation Slow rotationLow/high rotationExplosive rotation

AbdominalsObliques

EIA

Abdominal Exercises II

1 x 20 minutes Static/Dynamic (Advanced 4)

*Level: E = Easy, I = Intermediate, A = Advanced

4

Exercise Name VariationsMain Muscle Targeted /

Purpose Level* (E, I, A)

Static Isometric

Press

Palm pressKnee rest plank

Full plank

Whole bodyCore strength

EIA

Bicep curl Bicep curlForward punchUppercut curls

Bicep brachii EIA

Tricep extension

Tricep extensionFloor body up extension

Chair extension

Tricep brachii EIA

Arm Exercises I

1 x 20 minutes Static/Dynamic (Advanced 4)

*Level: E = Easy, I = Intermediate, A = Advanced

5

Exercise Name VariationsMain Muscle Targeted /

Purpose Level* (E, I, A)

Butterfly ButterflyForward/backward

butterfly

Upper arm / Abductor muscles

II

Flys Chest/back flyOverhead flyKnee push up

Push upPlyo-push up

Single handed pushup

Chest muscles / Pectoralis majorAnterior deltoidTriceps brachii

EEIAAA

Arm Exercises II

1 x 20 minutes Static/Dynamic (Advanced 4)

*Level: E = Easy, I = Intermediate, A = Advanced

6

1 x 20 minutes Static/Dynamic (Advanced 4)

Exercise Name Variations Main Muscle Targeted / Purpose

Level* (E, I, A)

Static Isometric

Press

Palm pressKnee rest plank

Full plank

Whole bodyCore strength

EIA

Table Arm to side table ExtensionTable arms extended forward

Core strengthLower back / Latissimus Dorsi

Lower abdominals

IA

Squat Two-legged squatOne-legged squat

Core strengthIsometrically - lower/upper

back, abdominals , trunk muscles

MH

Raises Side raiseFront/back raiseKnee-side touch

Lower abdominals Hips

Lower back / Latissimus Dorsi

III

Back Exercises I

*Level: E = Easy, I = Intermediate, A = Advanced

7

1 x 20 minutes Static/Dynamic (Advanced 4)

Exercise Name Variations Main Muscle Targeted / Purpose

Level* (E, I, A)

Rotation Side rotationLow/high rotation

AbdominalsObliques

EI

Arch Normal archSquat arch

Squat to arch to jump

Lower back / Latissimus Dorsi

EIA

Crunch Knee cross crunch Core strengthAbdominals

Obliques

A

Flys Chest/back flyKnee push up

Push upPlyo-push up

Chest muscles / Pectoralis major

Anterior deltoidTriceps brachii

IIAA

Back Exercises II

*Level: E = Easy, I = Intermediate, A = Advanced

8

Exercise Name Variations Main Muscle Targeted / Purpose

Level* (E, I, A)

Static Isometric

Press

Palm pressKnee rest plank

Knee pressFull plank

Whole bodyCore strength

EIIA

Knee raises Knee raiseQuick alternate knee raise

Plyo-knee raise

AbdominalHip flexor

IAA

Lunge Forward lungeBackward lunge

Side lungAlternate lung

Plyo-lunge

HamstringsQuadriceps

Gluteals

IIIAA

Leg Exercises I

1 x 20 minutes Static/Dynamic (Advanced 4)

*Level: E = Easy, I = Intermediate, A = Advanced

9

Exercise Name Variations Main Muscle Targeted / Purpose

Level* (E, I, A)

Squat Two-legged squatOne-legged squat

Plyo-squat

Core strengthIsometrically - lower/upper

back, abdominals , trunk muscles

IAA

Raises Side raiseFront/back raiseKnee-side touch

Lower abdominals Hips

III

Leg Exercises II

1 x 20 minutes Static/Dynamic (Advanced 4)

*Level: E = Easy, I = Intermediate, A = Advanced

10

Exercise Name Variations Main Muscle Targeted / Purpose

Level* (E, I, A)

Static Isometric Press

Palm pressKnee rest plank

Full plank

Whole bodyCore strength

EIA

Chest press & Push Up

Forward pressSquat & forward pressKnee rested push up

Knee rested + side push upPush up

Push ups + side extensionPlyo push up

Chest muscles / Pectoralis majorAnterior deltoidTriceps brachii

EIIIAAA

Shoulder Rotation

Static forward/backwardDynamic

forward/backward

Deltoid s IA

Chest & Shoulder Exercises I

1 x 20 minutes Static/Dynamic (Advanced 4)

*Level: E = Easy, I = Intermediate, A = Advanced

11

Exercise Name Variations Main Muscle Targeted / Purpose

Level* (E, I, A)

Upward Extension

Upward extensionLateral over extension

Deltoid s IA

Rotation Low/high rotationQuick low/high rotation

AbdominalsObliques

IA

Chest & Shoulder Exercises II

1 x 20 minutes Static/Dynamic (Advanced 4)

*Level: E = Easy, I = Intermediate, A = Advanced

12

Exercise Name Variations Main Muscle Targeted / Purpose

Level* (E, I, A)

Static Isometric

Press

Palm pressKnee rest plank

Full plank

Whole bodyCore strength

EIA

Crunch Vertical crunchFloor crunch

Floor leg crunchPlyo-crunch

Core strengthAbdominals

Obliques

EIIA

Squat Two-legged squatDeep two-legged squat

One-legged squatDynamic one/two

legged squat

Core strengthIsometrically -

lower/upper back, abdominals , trunk

muscles

IIAAA

Program – Back Pain I (2 sessions per week)

1 x 20 minutes (Advanced 4)1 x 20 minutes stretching/recovery program (Body relaxation 1)

*Level: E = Easy, I = Intermediate, A = Advanced

13

Exercise Name Variations Main Muscle Targeted / Purpose

Level* (E, I, A)

Table Arm to side table ExtensionTable arms extended

forward

Lower/upper back II

Rotation Slow rotationLow/high rotationExplosive rotation

AbdominalsObliques

IIA

Arch Normal archSquat arch

Squat to arch to jump

Lower/upper back EIA

Program – Back Pain II (2 sessions per week)

1 x 20 minutes (Advanced 4)1 x 20 minutes stretching/recovery program (Body relaxation 1)

*Level: E = Easy, I = Intermediate, A = Advanced

14

Exercise Name Variations Main Muscle Targeted / Purpose

Level* (E, I, A)

Squat Two-legged squatDeep two-legged squat

One-legged squatDynamic one/two

legged squat

Core strengthIsometrically -

lower/upper back, abdominals , trunk

muscles

IIAA

Static Isometric

Press

Palm pressKnee rest plank

Full plank

Whole bodyCore strength

EIA

Lunge Forward lungeBackward lunge

Side lungeAlternate lunge

HamstringsQuadriceps

Gluteals

IIIA

*Level: E = Easy, I = Intermediate, A = Advanced

Program – Endurance, Strength & Speed I (2 sessions per week)

1 x 20 minutes Static (Advanced 4)1 x 20 minutes Dynamic (Advanced 4)

15

Exercise Name Variations Main Muscle Targeted / Purpose

Level* (E, I, A)

Crunch Vertical crunchFloor crunch

Floor leg crunchKnee cross crunch

Plyo-crunch

Core strengthAbdominals

Obliques

EIIAA

Table Arm to side table Extension

Table arms extended forward

Lower/upper back II

Rotation Slow rotationLow/high rotationExplosive rotation

AbdominalsObliques

EIA

*Level: E = Easy, I = Intermediate, A = Advanced

Program – Endurance, Strength & Speed II (2 sessions per week)

1 x 20 minutes Static (Advanced 4)1 x 20 minutes Dynamic (Advanced 4)

16*Level: E = Easy, I = Intermediate, A = Advanced

Exercise Name Variations Main Muscle Targeted / Purpose

Level* (E, I, A)

Static Isometric

Press

Palm pressKnee press

Knee rest plankFull plank

Whole bodyCore strength

EIIA

Squat Two-legged squatDeep two-legged squat

One legged squatDynamic one/two legged

squat

Core strengthIsometrically -

lower/upper back, abdominals , trunk

muscles

IIAA

Lunge Forward lungeBackward lunge

Side lungesAlternate lunge

HamstringsQuadriceps

Gluteals

IIIA

Crunch Vertical crunchFloor crunch

Floor leg crunchKnee cross crunch

Plyo crunch

Core strengthAbdominals

Obliques

EIIAA

Program – Slim, Cellulite, Tone & Shape I (2 sessions per week)

1 x 20 minutes Static (Advanced 2)1 x 20 minutes Dynamic (Cellulite 1 - metabolic)

17*Level: E = Easy, I = Intermediate, A = Advanced

Exercise Name Variations Main Muscle Targeted / Purpose

Level* (E, I, A)

Table Arm to side table ExtensionTable arms extended forward

Lower/upper back II

Rotation Slow rotationLow/high rotationExplosive rotation

AbdominalsObliques

EIA

Flys Chest/back flyKnee push up

Push upPlyo push up

Chest muscles / Pectoralis majorAnterior deltoidTriceps brachii

IIAA

Program – Slim, Cellulite, Tone & Shape II (2 sessions per week)

1 x 20 minutes Static (Advanced 2)1 x 20 minutes Dynamic (Cellulite 1 - metabolic)

18

Exercise Name Variations Main Muscle Targeted / Purpose

Level* (E, I, A)

Copy paste images here from previous pages

Copy paste exercises from previous pages

*Level: E = Easy, I = Intermediate, A = Advanced

Create Your Own Program!X x X minutes Static/Dynamic (program name) – ~X reps per sideX x X minutes Static/Dynamic (program name) – ~X reps per side