Visual examples of different types of CORE exercises
10 key points to weight training
1. Don’t be a show off- Focus on correct form not the amount of weight!
2. Full Range of Motion!
3. Breathing is KEY! Not only can you perform the exercise easier but you have less chance of being light headed after performing the exercise. Breathe OUT while you are performing the exercise in the concentric motion and Breathe IN on the eccentric motion.
4. Focus on the muscles you are working out. Some exercises are compound exercises where they focus on more than one muscle. Perform the exercise for the muscles they are intended to only.
5. REST 60-90 seconds before performing the next set.
6. Muscular Strength- 5-8 repetitions; heavier weight; longer rest. Muscular Endurance- 10-15 repetitions lighter weight; shorter rest. More than 20 repetitions= increase weight.
7. Make sure you have a spotter to motivate you to do better and help you get your last 1-2 repetitions!
8. When you sweat, your body is cooling off but losing water. Keep yourself hydrated by drinking water or sports drinks DURING your workout.
9. After your workout, have protein (meat and milk) to help your muscles rebuild and repair themselves.
10. Ask questions if you are not sure! You can always email me or see me in room 207.
2. Full Range of Motion!
3. Breathing is KEY! Not only can you perform the exercise easier but you have less chance of being light headed after performing the exercise. Breathe OUT while you are performing the exercise in the concentric motion and Breathe IN on the eccentric motion.
4. Focus on the muscles you are working out. Some exercises are compound exercises where they focus on more than one muscle. Perform the exercise for the muscles they are intended to only.
5. REST 60-90 seconds before performing the next set.
6. Muscular Strength- 5-8 repetitions; heavier weight; longer rest. Muscular Endurance- 10-15 repetitions lighter weight; shorter rest. More than 20 repetitions= increase weight.
7. Make sure you have a spotter to motivate you to do better and help you get your last 1-2 repetitions!
8. When you sweat, your body is cooling off but losing water. Keep yourself hydrated by drinking water or sports drinks DURING your workout.
9. After your workout, have protein (meat and milk) to help your muscles rebuild and repair themselves.
10. Ask questions if you are not sure! You can always email me or see me in room 207.
Weight training exercises & others
Shoulders
1. Military press (ALL levels)
Variations: seated (easiest) or standing (advanced)
2. Dumbbell Front Raise
3. Dumbbell Lateral Raise
4. Dumbbell Shrugs
5. Reverse Flys
Back
1. Pull ups
2. Dumbbell Rows
3. Back Extensions
4. Lat Pull Downs
5. Superman
a. Beginner- One arm/one leg (opposites) at same time
b. Intermediate- Two arms at the same time then two legs at the same time
c. Advanced – Both arms & legs at the same time
Hold for 2 seconds then slowly come down.
6. Dead lifts (Advanced)
Chest
1. Bench Press
2. Inclined Bench Press
3. Push ups
a. Modified Push ups
4. Flys
5. Dumbbell Pullovers (Intermediate- Advanced)
Biceps- train different areas of biceps by changing the grip of your hands (close, shoulder-width, wide)
1. Barbell Curls (Intermediate-Advanced)
a. Close-grip (outer biceps)
b. Wide-grip (inner biceps)
2. Dumbbell Curls (Beginner-Advanced)
3. Hammer Curls
Triceps
1. Dips (Intermeidate-Advanced)
2. Bench Dips (Beginner-Intermediate)
3. Skull Crushes
4. Bench Dips
5. Kickbacks
a. Lean Forward to work more chest muscles
Legs
1. Squats
2. Leg Curls (Hamstrings)
3. Leg Extensions (Quadriceps)
4. Lunges
5. Step Ups
6. Plyo box jumps
7. Calf Raises
Core (Beginner to Advanced)
1. Bridge
a. Lie on back with your knees bent. Tighten your abs. Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold for 2 seconds then return to start position and repeat.
2. Single or Double Leg Abdominal Press.
3. Segmental Rotation.
4. Plank (forearm and toes touching the floor; Align head and neck with back.
a. Lie on your back with your knees bent and your back in a neutral position. Tighten your abs.
b. Place your arms out and palms flat on the floor, keeping your shoulders on the floor. Let your knees fall slowly to the left. Only go as far as is comfortable. Hold for 3 seconds then raise your back to neutral position and turn legs slowly to right.
5. Modified Plank
i. Forearms and knees touching the ground (easy)
ii. Raise one arm for 3 seconds forward then switch to opposite arm
iii. Raise one leg for 3 seconds straight backward then switch to opposite leg.
6. Bicycle Kicks
7. Scissors
8. Jack Hammer (Advanced)
9. Roman Chair Leg Lifts
a. Bring Knees to Chest (Beginner)
b. Bring Legs Straight Up to Waist Level (Intermediate)
c. Bring Knees to Side and Crunch = Obliques
d. Bring Legs Straight Up to Waist Level w/ Resistance (Advanced)
e. Bring Legs Straight Up Above Head (Advanced)
f. Bring Legs
Cardiovascular Endurance
1. Walking, Speed Walking
2. Jogging forwards, backwards, in place
3. Bicycle
4. Elliptical machines (not in Hyde)- places less tension on knees
5. Jump Rope
6. Side stepping
7. Running and sprints
1. Military press (ALL levels)
Variations: seated (easiest) or standing (advanced)
2. Dumbbell Front Raise
3. Dumbbell Lateral Raise
4. Dumbbell Shrugs
5. Reverse Flys
Back
1. Pull ups
2. Dumbbell Rows
3. Back Extensions
4. Lat Pull Downs
5. Superman
a. Beginner- One arm/one leg (opposites) at same time
b. Intermediate- Two arms at the same time then two legs at the same time
c. Advanced – Both arms & legs at the same time
Hold for 2 seconds then slowly come down.
6. Dead lifts (Advanced)
Chest
1. Bench Press
2. Inclined Bench Press
3. Push ups
a. Modified Push ups
4. Flys
5. Dumbbell Pullovers (Intermediate- Advanced)
Biceps- train different areas of biceps by changing the grip of your hands (close, shoulder-width, wide)
1. Barbell Curls (Intermediate-Advanced)
a. Close-grip (outer biceps)
b. Wide-grip (inner biceps)
2. Dumbbell Curls (Beginner-Advanced)
3. Hammer Curls
Triceps
1. Dips (Intermeidate-Advanced)
2. Bench Dips (Beginner-Intermediate)
3. Skull Crushes
4. Bench Dips
5. Kickbacks
a. Lean Forward to work more chest muscles
Legs
1. Squats
2. Leg Curls (Hamstrings)
3. Leg Extensions (Quadriceps)
4. Lunges
5. Step Ups
6. Plyo box jumps
7. Calf Raises
Core (Beginner to Advanced)
1. Bridge
a. Lie on back with your knees bent. Tighten your abs. Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold for 2 seconds then return to start position and repeat.
2. Single or Double Leg Abdominal Press.
3. Segmental Rotation.
4. Plank (forearm and toes touching the floor; Align head and neck with back.
a. Lie on your back with your knees bent and your back in a neutral position. Tighten your abs.
b. Place your arms out and palms flat on the floor, keeping your shoulders on the floor. Let your knees fall slowly to the left. Only go as far as is comfortable. Hold for 3 seconds then raise your back to neutral position and turn legs slowly to right.
5. Modified Plank
i. Forearms and knees touching the ground (easy)
ii. Raise one arm for 3 seconds forward then switch to opposite arm
iii. Raise one leg for 3 seconds straight backward then switch to opposite leg.
6. Bicycle Kicks
7. Scissors
8. Jack Hammer (Advanced)
9. Roman Chair Leg Lifts
a. Bring Knees to Chest (Beginner)
b. Bring Legs Straight Up to Waist Level (Intermediate)
c. Bring Knees to Side and Crunch = Obliques
d. Bring Legs Straight Up to Waist Level w/ Resistance (Advanced)
e. Bring Legs Straight Up Above Head (Advanced)
f. Bring Legs
Cardiovascular Endurance
1. Walking, Speed Walking
2. Jogging forwards, backwards, in place
3. Bicycle
4. Elliptical machines (not in Hyde)- places less tension on knees
5. Jump Rope
6. Side stepping
7. Running and sprints
6 TIPS ON INTERVAL TRAINING
1. Use Your Biggest Muscles in Interval Training
- EPOC (Excess Post Exercise Oxygen Consumption). It's the process of your body replacing intramuscular energy that gets used up during intense exercise.
- Bigger muscles have bigger stores of energy that need to be replaced.
- The more energy needed to be replaced, the more fat will be required for energy.
- Use bigger muscles such as: biceps, triceps, abdominals, calf muscles, glutes, and pectorals, for bigger fat loss.
- Intense intervals of longer duration (60 seconds) use up a LOT of calories.
- Intense exercise triggers very efficient fat loss in your body, longer duration intense exercise triggers a whole lot more.
- Including one of these longer intervals in your workout will definitely improve your immediate fat loss.
- Intense Intervals of short duration (20 seconds) have body changing effects.
- Your body goes through a metamorphosis and adapts into a long term fat burning machine.
- Muscles become very good at using up a lot more energy before failing.
- This adds up to a flood of energy being naturally diverted from your fat stores and your muscles becoming super efficient at using all this energy.
- If you do exercise without eating you will lose more fat. THIS IS FALSE.
- Eating before training gives your body the abilitiy to exercise harder.
- It’s been proven that when you eat before you train you tend to consume less calories during the day.
- Eat an easily digestible, highly nutritious meal about half an hour before you exercise.
- Interval training works in tandem with good nutrition to lose weight.
- Good nutrition involves a low carbohydrate diet and meals times split into six times a day to increase your metabolism.
- It also involves providing the minerals, vitamins, energy and liquids required to power your body for maximum performance during your exercise.
- Nutrition shouldn't be a weight loss tip, it's one of the baseline principles, and without it no fat loss happens.
- The secret to EPOC is intensity, Studies have shown that the more intense the exercise, the longer will be in a fat burning stage.
- The more intense the exercise, the greater the volume of fat burning will be.
- The body also adapts under intensity, the harder you can push yourself, the more your body adapts at becoming able to function at higher intensities (the one proviso for this s when you are starting out, ease into interval training, don't go full out from the beginning).