WARM-UP
STAIR STEPPER
Step for 10 minutes
LEGS - LUNGES
Starting Position: - Assume a standing position with your feet slightly less than shoulder width apart. Grasp a barbell with a wider than shoulder width grip and place it across your shoulders.
Movement: -Inhale, keeping your back vertical and slightly arched, slowly step forward with one leg making a long stride, lowering your body down and forward until your rear knee lightly touches the floor. Exhale, shifting your weight backwards, taking several small steps rearwards to return to the starting position.
To complete the Repetition, repeat, stepping out with the other leg. Repeat as required.
Set 1 8 at choose weight
Set 2 8 at choose weight
Set 3 8 at choose weight
LEGS - SINGLE LEG CURLS
Starting Position: --
Position one of your knees against the pad and place the heel of your other leg
against the bottom roller. Lean your upper body forward to comfortably grip the handles. Start with your leg fully extended.
Movement: -- Exhale as you pull your leg up as high as you can. Inhale as you slowly return your leg back down to the starting position.
Set 1 8 at choose weight
Set 2 8 at choose weight
Set 3 8 at choose weight
LEGS - SMITH MACHINE SQUAT
Starting Position:
Adjust the bar so that it is at shoulder height. Stand under the bar with your feet
shoulder width apart. Unlock the bar, rest it on your shoulders, and grip it with your palms turned away from you. Lower yourself down to a bent knee position.
Movement: - Exhale as you straighten your legs to a standing position. Inhale as you slowly lower the bar back to the starting position.
Repeat as required. Rotate the bar back into a locked position, once complete.
Set 1 8 at choose weight
Set 2 8 at choose weight
Set 3 8 at choose weight
LEGS - STIFF LEGGED DEAD LIFTS
Starting Position: - Bend over and assume a mixed grip on a barbell that is lying on the floor. Keeping your legs straight (knees slightly bent), while holding your head up and back straight.
Movement: -Exhale as you keep your neck and back straight, standing upright raising the bar to your waist, moving into a standing position. Inhale as you keep your neck and back straight as you slowly lower the weight back to the floor by bending over at the waist, returning to the starting position. Repeat as required.
Set 1 8 at choose weight
Set 2 8 at choose weight
Set 3 8 at choose weight
LEGS - LEG EXTENSIONS
Starting Position: -
Sit in the leg extension machine so that your knees are comfortably at the end of
the seat. Place your ankles behind and against the bottom rollers. If the machine has handles on the sides, grasp them. If it doesn't have handles, lean back and grasp the edges of the seat for support.
Movement: - Exhale, slowly pushing up against the bottom roller with your feet, so your legs and knees are completely extended. Inhale, slowly returning your feet and legs to return to the starting position. Repeat as required.
Set 1 8 at choose weight
Set 2 8 at choose weight
Set 3 8 at choose weight
LEGS - DUMBBELL SIDE LUNGES
Starting Position:
Stand with your feet shoulder width apart and a slight bend in your knees. Grip a
dumbbell in each hand with your arms hanging down in front of you.
Movement: Inhale as you take a large step to your right side and lower yourself down until your right knee has a 90-degree bend in it. Exhale as you press yourself back up to the starting position. Repeat on other side as required.
Set 1 8 at choose weight
Set 2 8 at choose weight
Set 3 8 at choose weight
LEGS - SIMPLE QUAD STRETCH
Starting Position: Lie on your left side on an exercise matt with your knees bent. Keep your knees and the inside of your thighs together.
Movement: Extend your left leg out straight, keeping your right
leg bent. Grasp your right foot with your right hand and pull it in as far as you can while pushing your pelvis forward. Hold this position for thirty seconds. Repeat as required on other side.
LEGS - SIMPLE HAMSTRING STRETCH
Starting Position: Sit on an exercise matt with your legs straight out in front of you and your palms placed on the matt for support.
Movement: Keeping your back straight bend at your waist and lean
forward as far as you can. Hold this position for thirty seconds.
CARDIOVASCULAR
TREADMILL
Notes:
Warm up for about 3 minutes
Jog for 25 minutes
I am a 32 year-old personal trainer from Birmingham, AL. My experience includes over six years of Personal Training. I have studied diet techniques, weightlifting, and nutrition for over 10 years. This includes the study of kinesiology at the University of Alabama. You may visit
Fitness website for additional questions.
