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  • DEMO DEMO DEMO the90dayprogram By: Sunel Visser

    Week 1 Monday HIIT & Abs

    Elliptical: 4 minutes easy, 1 min hard. Repeat 4 times.

    Total: 20 minutes.

    Abs: Do as specified. Rest about 1 minute between exercises. Exercise Illustration Focus Exercise data Comments

    1 -

    Precor

    Elliptical

    Fitness

    Crosstrainer

    Press quick start. Adjust the resistance and the speed desired.

    2 -

    The Plank

    Lie face down with the tips of your toes and forearms on the floor. YOUR NECK TO YOUR HEELS SHOULD BE IN A STRAIGHT LINE.

    Contract every muscle below the neck as tightly as possible. Hold for 10 seconds. Repeat 3 times.

    3 -

    Superman

    Lie on abdomen and lift your arms and feet up from the floor. Stretch your arms out in front of your body as an elongation of the body.

    Contract every muscle below your neck as tightly as possible. Hold for 10 seconds. Repeat 3 times.

    4 -

    Crunch

    w/knee lift

    3 set x 10-15

    rep

    Sit on the floor with your hands behind your head. leaning backward, raise your legs slightly from the floor. Alternately move opposite knee and elbow toward each other.

    See video of your exercises

    © 2015 ExorLive AS ® 1 4/9/2015

    https://exorlive.com/video/?ex=8127&culture= https://exorlive.com/video/?ex=8127&culture= https://exorlive.com/video/?ex=8127&culture= https://exorlive.com/video/?ex=8127&culture= https://exorlive.com/video/?ex=8127&culture= https://exorlive.com/video/?ex=701&culture= https://exorlive.com/video/?ex=701&culture= https://exorlive.com/video/?ex=8815&culture= https://exorlive.com/video/?ex=8815&culture= https://exorlive.com/video/?ex=273&culture= https://exorlive.com/video/?ex=273&culture= https://exorlive.com/video/?ex=273&culture= https://exorlive.com/video/?ex=8127,701,8815,273&culture=

  • DEMO DEMO DEMO the90dayprogram For: Women Program

    By: Sunel Visser

    Week 1 Wednesday HIIT & Abs

    Rowing machine: 2 minutes easy, 30 seconds hard.

    Repeat 8 times. Total: 20 minutes.

    Do Ab exercises as specified. Rest about 1 minute between sets. Exercise Illustration Focus Exercise data Comments

    1 -

    Rowing

    machine

    Adjust resistance by using the handle to your right. Press "on", choose the information you wish to see on the screen and start rowing. First push off with legs, and at last moment pull the handle to just underneath your sportsbra.

    2 -

    Hyperextensi

    on, stretched

    3 set x 10-15

    rep

    Lie with your legs straight, letting your upper body hang to the floor. Contract your abdomen and lower back and raise your upper body in a gentle movement while keeping it straight.

    3 -

    The Plank

    Lie face down with the tips of your toes and forearms on the floor. YOUR NECK TO YOUR HEELS SHOULD BE IN A STRAIGHT LINE.

    Contract every muscle below your neck as tightly as possible. Hold for 10 seconds. Repeat 3 times.

    4 -

    Sitting

    stomach ride

    (Russian

    twist)

    3 set x 10-15

    rep

    Sit on your buttocks with your feet off the ground.Hold a weight with both hands. Move it from left to right over your hips.SIT ON A MAT OR A BOSU BALL.

    Try to keep your legs stable.

    See video of your exercises

    © 2015 ExorLive AS ® 1 4/9/2015

    https://exorlive.com/video/?ex=387&culture=en-US https://exorlive.com/video/?ex=387&culture=en-US https://exorlive.com/video/?ex=387&culture=en-US https://exorlive.com/video/?ex=149&culture=en-US https://exorlive.com/video/?ex=149&culture=en-US https://exorlive.com/video/?ex=149&culture=en-US https://exorlive.com/video/?ex=701&culture=en-US https://exorlive.com/video/?ex=701&culture=en-US https://exorlive.com/video/?ex=8237&culture=en-US https://exorlive.com/video/?ex=8237&culture=en-US https://exorlive.com/video/?ex=8237&culture=en-US https://exorlive.com/video/?ex=8237&culture=en-US https://exorlive.com/video/?ex=8237&culture=en-US https://exorlive.com/video/?ex=387,149,701,8237&culture=en-US

  • DEMO DEMO DEMO the90dayprogram For: Women Program

    By: Sunel Visser

    Week 1 Friday HIIT & Abs

    Bike: 1 min easy, 2 min hard.

    Repeat 5 times. Total: 15 minutes.

    Abs: do as specified. Rest about 1 minute between exercises. Exercise Illustration Focus Exercise data Comments

    1 -

    Bike

    You can choose a program and start the bike, or press quick start. Press plus/minus to change resistance. To finish press stop.

    2 -

    Cybex: Leg Raise

    1

    3 set x 10 rep Hang with the weight of your body on yourelbows and shoulders. Pull your knees upward toward your chest until above horizontal level. SLOWLY lower back.

    3 -

    Sideways plank

    on hand

    Lie on your side on the floor and use your hand for support. Flex your abs and raise your hip from the floor until your body is straight. HOLD THIS POSITION FOR 10 SECONDS WHILE YOU CONTRACT EVERY MUSCLE BELOW NECK, AS TIGHTLY AS POSSIBLE. REPEAT 3 TIMES ON EACH SIDE.

    See video of your exercises

    © 2015 ExorLive AS ® 1 4/9/2015

    https://exorlive.com/video/?ex=9248&culture=en-US https://exorlive.com/video/?ex=9248&culture=en-US https://exorlive.com/video/?ex=9248&culture=en-US https://exorlive.com/video/?ex=385,3152,9248&culture=en-US

  • DEMO DEMO DEMO the90dayprogram For: Women Program

    By: Sunel Visser

    Week 1 Saturday Fasted Walk

    Walk/hike for 1 hour before breakfast (on an empty stomach). Exercise Illustration Focus Exercise data Comments

    1 -

    Walking

    See video of your exercises

    © 2015 ExorLive AS ® 1 4/9/2015

    https://exorlive.com/video/?ex=847&culture=en-US https://exorlive.com/video/?ex=847&culture=en-US https://exorlive.com/video/?ex=847&culture=en-US

  • DEMO DEMO DEMO Karen For: Women Program

    By: Karen Louw

    Week 2 Monday Full Body

    For each exercise, choose a weight that will enable you to do at least 10, but no more than 15 reps.

    Exercise 3, 6, 8, and 12 must be done for 30 seconds.

    Do exercise 1-3, repeat 2-3 times.

    Move to exercise 4-6, repeat 2-3 times.

    Do exercise 7-9, repeat 2-3 times.

    Do exercise 10-12, repeat 2-3 times.

    REST AS LITTLE AS POSSIBLE BETWEEN SETS AND EXERCISES.

    Don't exceed 45 minutes. Exercise Illustration Focus Exercise data Comments

    1 -

    Overhead

    Press:

    Seated

    Shoulder

    Seated in an upright position, grip the handles, push arms upwards (breathe out), maintaining a slight bend at the elbow. SLOWLY return (breathe in) to start position.

    2 -

    Cable lat

    pulldown

    Take a wide grip, lean slightly backward. Push your chest forward and pull the bar down (breathe out) to your upper chest. SLOWLY return (breathe in) to the start position and repeat.

    3 -

    Jumping

    Jacks 2

    Intensity:

    Medium, time:

    30 sec

    4 -

    Cybex:

    Seated Leg

    Press 1

    Place your feet on the platform about shoulder-width apart. SLOWLY bend knees 90 degrees (breathe in). Contract your abdominal muscles and extend your legs (breathe out). Stop the movement when your legs are almost straight.

    5 -

    Cybex: Prone

    Leg Curl 1

    Lie face down with straight legs. Grasp the handles. Push ankles against the ankle pad and bend your knees (breathe out) as much as possible before SLOWLY lowering back (breathe in).

    6 -

    Running on

    the spot

    Intensity:

    Medium, time:

    30 sec

    Run on the spot.

    See video of your exercises

    © 2015 ExorLive AS ® 1 4/29/2015

    https://exorlive.com/video/?ex=9326&culture=en-US https://exorlive.com/video/?ex=9326&culture=en-US https://exorlive.com/video/?ex=9326&culture=en-US https://exorlive.com/video/?ex=9326&culture=en-US https://exorlive.com/video/?ex=9326&culture=en-US https://exorlive.com/video/?ex=88&culture=en-US https://exorlive.com/video/?ex=88&culture=en-US https://exorlive.com/video/?ex=88&culture=en-US https://exorlive.com/video/?ex=8669&culture=en-US https://exorlive.com/video/?ex=8669&culture=en-US https://exorlive.com/video/?ex=8669&culture=en-US https://exorlive.com/video/?ex=3138&culture=en-US https://exorlive.com/video/?ex=3138&culture=en-US https://exorlive.com/video/?ex=3138&culture=en-US https://exorlive.com/video/?ex=3138&culture=en-US https://exorlive.com/video/?ex=3141&culture=en-US https://exorlive.com/video/?ex=3141&culture=en-US https://exorlive.com/video/?ex=3141&culture=en-US https://exorlive.com/video/?ex=7273&culture=en-US https://exorlive.com/video/?ex=7273&culture=en-US https://exorlive.com/video/?ex=7273&culture=en-US https://exorlive.com/video/?ex=9326,88,8669,3138,3141,7273,3225,3197,8669,601,128,7273&culture=en-US

  • DEMO DEMO DEMO Karen For: Women Program

    By: Karen Louw

    Week 2 Monday Full Body

    For each exercise, choose a weight that will enable you to do at least 10, but no more than 15 reps.

    Exercise 3, 6, 8, and 12 must be done for 30 seconds.

    Do exercise 1-3, repeat 2-3 times.

    Move to exercise 4-6, repeat 2-3 times.

    Do exercise 7-9, repeat 2-3 times.

    Do exercise 10-12, repeat 2-3 times.

    REST AS LITTLE AS POSSIBLE BETWEEN SETS AND EXERCISES.

    Don't exceed 45 min