This pillar may be why you ended up at DAMY. You might be looking for structure or specific guidance. You might be looking to reach a certain goal that takes one on one direction. Read through and find out where you fit in this plan. There is a plan for all levels.

• Exercise Program – Level 1
• Exercise Program – Level 2
• Exercise Program – Level 3 and beyond.
• Complete DAMY Workout Glossary
• Kick It Up Option Information

Before you begin

Getting started today.

Lets get our fitness routine going. This program is all about movement. Walking is enough. We need to stress that point as much as possible. The DAMY Lean isn’t about specifically putting on muscle, prepping for a fitness show or running a marathon (although it could help with all three). It is about reaching that lean, long body you have always dreamed of and then keeping it forever without striving.

To get there you will need to exercise. You won’t have to kill yourself but you will have to get moving. Everyone’s metabolism is different. Some will need more movement. Some will need less. Everyone needs to walk.

Key Concepts:

1. Move your body everyday. We recommend a 30 minute walk everyday. It is nice to have a minimum because you can settle in a sense of accomplishment as soon as you hit your 30 minute mark. You should be proud. You have moved more than most just by hitting this mark.
2. Get your heart rate up. Improving cardiovascular fitness increases energy levels, enhances sleep and speeds metabolism. Lets do an aerobic workout 2-3x/week.
3. Challenge your large muscle groups. We need to be strong to be lean. Do not neglect your muscles. By challenging your quads, hamstrings and gluts you are building your overall strength, circulating blood, boosting your metabolic output and increasing your fat burning potential. Workout 2 or more times per week. 

Please note:

The workouts listed are as hard as you make them. This means if you aren’t finding them challenging enough you are not challenging yourself enough. If you need to lift heavier weights, run faster, take shorter rests in between sets, sprint or use the kick-it-up option do it.

Tips to make your workouts efficient/harder:

1. Superset your weights
2. Use challenging weights
3. Think high-intensity while doing your workouts – keep moving!
4. Play with intervals on the treadmill (incline, speed, and walk-run)

 

Getting Started Basics:

This program is meant to help you lean out, maintain lean muscle and release endorphins on a regular basis. To get you started right away I want to reiterate that proper nutrition changes will be responsible for the majority of your weight loss results however keeping your metabolism rolling through frequent exercise will help to balance hormones, reduce stress and improve sleep – all essential holistically on a weight loss journey.

To get started make sure you read over this section completely (and do the following:).

Steady state cardio represents exercise where the pace is constant – walking, jogging, swimming, elliptical, etc. Getting started right away is essential.

Goal for getting started – 30 min steady state every day until you are comfortable with your program and preferably throughout your program in combination with everything else listed.

This means today to leave your home, walk for 15 minutes, turnaround and walk home. You are on your way!

Before we begin we have to cover the All-Day-Workout. Again, I want to reiterate. This program is flexible. At a minimum we need you moving everyday. At a maximum follow the schedule below. When things are tough choose the all-day-workout option.

THE ALL DAY WORKOUT

So, obviously there are set-type workouts here and doing them to the best of your ability/energy is going to give you the best results.

Either you can make these workouts suck or you can make them awesome.

No workout is the same when there are two or more people doing them. Whatever energy you bring to the workout will determine its outcome. So, use a challenging weight, move as quickly and be as agile as possible.

Doing those in-between (kick-it-up) sets as much as possible is important (for quicker results).

On those weeks when you can’t get proper workouts in, whether you are a stay at home mom, professional or traveling, stay calm. Don’t panic. When I first started I would mess up in that if I didn’t get my perfect 1.5 hour workout in during the day I considered myself a failure.

Then I didn’t do anything. No workouts.

Which meant I felt bad about myself and then I didn’t workout the next day. You know how it goes.

The All-Day Workout

The thing that saved me and has changed my life is the all-day-workout. This is something I invented. I started doing it when I was working on DAMY by myself and was chained to my computer 24/7.

I would always try to get some sort of cardio in on a daily basis. I started making it more high intensity when I could. I did walks, walk-runs or elliptical intervals.

At some point I decided to set up my weights. A 5 or 10lb by my desk. Every time I would get up to pee or get water I would do some sort of weight set whether it be curls, shoulder press or tricep dips. I would always do squats.

Any chance I get I am squatting. After peeing and washing my hands — 20 squats. Normal or plie. Then walking lunges. I am known to be lunging around Vancouver. This is 20 reps of each whenever I can.

This means anytime I am up to pee or get water I am doing 3 exercises for 20 reps each (always including squats).

Then you just continue to focus on getting reps in all day. Believe it or not this can get you to or sustain your goal just as good as any workout.

Weight loss is mostly about what you put in your body. That is well known now. Moving your body helps clear your mind so you can make good food choices, it helps to build lean muscle so you can use the good nutrients you have consumed, it balances your mood so you can better handle situations and it speeds up metabolism so that your tissues get turned over properly, refreshed with blood flow and optimized by the body.

You have to move your body. Sometimes the all-day-workout is the best way to accomplish this.  

 

Exercise Program Weeks 1 – 4 (Level 1)

Schedule:

(You can do your cardio and weights at different times in the day if you choose. Ex. Cardio in the morning and weights in the evening.)

• Day 1 – Workout A + Steady State
• Day 2 – Interval A
• Day 3 – Workout B + Steady State
• Day 4 – Rest Day
• Day 5 – Workout C + Steady State
• Day 6 – Interval B
• Day 7 – Rest Day

Note: This month is about building a foundation. You are building strength with your weights and getting in a regular workout routine. You are learning to combine your eating plan and your workouts.

Next month the workouts get more intense so enjoy this building phase of the program. You are losing body fat while gaining some lean muscle to carry us through the rest of the program.

Concentrate while lifting weights on the muscle you are working. Get to know your body!

 

Weight Training:

Workout A

Exercise	Weeks ½   Sets x Reps	Weeks ¾   Sets x Reps
DB Bench Press	3 x 12	4 x 6
DB Shoulder Press	3 x 12	4 x 6
Skull Crushers	3 x 12	4 x 6
DB Flies	3 x 12	4 x 6
DB Lateral Raises	3 x 12	4 x 6
Tricep Kick Backs	3 x 12	4 x 6

Notes: For the first two weeks choose weight that you are able to do but is a challenge by the 12th rep. 

Weeks ¾ pick a heavy weight that is a challenge to get to the 6th rep. 

Superset two exercises at a time with little rest in between.

Workout B

Exercise	Weeks ½   Sets x Reps	Weeks ¾   Sets x Reps
Lat Pull Down (machine or bands)	3 x 12	4 x 6
Bicep Curl	3 x 12	4 x 6
Seated Row (machine or bands)	3 x 12	4 x 6
21s	3 x 21	4 x 21
Bent-over Row	3 x 12	4 x 6
Hammer Curls	3 x 12	4 x 6

*If you workout at home use your bands for pull downs and rowing.

Workout C

Exercise	Weeks ½   Sets x Reps	Weeks ¾   Sets x Reps
Weighted Squats	3 x 12	4 x 6
V-Through	3 x 10	3 x 12
Weighted Alternating Lunges	3 x 12	4 x 6
Knee-Ins on Bench	3 x 20	3 x 20
Weighted Step Ups	3 x 12	4 x 6
Russian Twist	3 x 20	3 x 20

 

Cardio Training:

Steady State – Walk (Speed Walk) or Jog 30 Minutes. 

If you are using a treadmill and would like a challenge do on an incline. You can also use an elliptical, bike or step-mill. Of course, you are welcome to do your cardio outside.

70% Intensity Minimum

Interval A – Walk/Run

Walk two minutes – – – Jog one minute (Repeat for 30 minutes)

Or

Speed walk one minute – – – Run one minute

Or

Sprint 30 seconds – – – Speed walk one minute

This can be done on a treadmill or outdoors.

Interval B – Workin’ It

This can be done at a track or on a treadmill popping off to do the sets.  This is to be done for a total of 30 minutes. The cardio portions are to be done at a 70%-80% Intensity.

Warm Up – 5 Min Cardio of Choice

STEP 1:

Set:

• V-Up Sit Ups 5x
• Push-Ups       10x (on knees if needed)
• Jump Squats 10x

STEP 2: Cardio – 5 Min Treadmill or Outside

– Repeat steps 1 and 2 until 30 minutes is up!

Cool Down – 5 Min Cardio of Choice

 

Exercise Program Weeks 5 – 8 (Level 2)

Schedule:

(You can do your cardio and weights at different times in the day if you choose. Ex. Cardio in the morning and weights in the evening.)

• Day 1 – Workout A + Steady State
• Day 2 – Workout B + Interval A
• Day 3 – Steady State
• Day 4 – Workout C + Interval B
• Day 5 – Workout D
• Day 6 – Functional
• Day 7 – Rest Day

Note: Make sure your weight is challenging. You may need to go up in your dumbbells. This month is more about the burn so leave little rest and if you can add the ‘Kick It Up’ in-between sets. You are now supersetting your weights and resting minimally between supersets.

Kick-It-Up Introduction

If you want to kick your workouts up a notch here is the best way! If you are in great shape and want to give yourself that extra something. This is it!!!

In-between each superset I want you to choose from one of the following:

• Jump squats
• Side to side jumps
• Mountain climbers
• Jumping rope

For everything (except the jump rope) you will do 15 reps.

Jump rope option – for 1 minute. Throughout your workout rotate these options. Here is an example of what your weights would look like.

Kick-It-Up Example:

While supersetting bench press and dips add in 15 jump squats after each round of weights.

• Bench Press 12 reps
• Dips 12 reps
• Jump squat 15 reps

Repeat (3x or for however many sets are required) – Then on to the next superset.

This will take your workouts to an intense level!!! There is always a way to kick up these workouts!! Challenge yourself and see results!

 

Weight Training:

Workout A

Exercise	Weeks ½   Sets x Reps	Weeks ¾   Sets x Reps
Stability Ball DB Bench Press	3 x 12	3 x 15
Dips	3 x 12	3 x 12
Stability Ball DB Flies	3 x 12	3 x 15
Stability Ball Scull Crushers	3 x 12	3 x 12
Push Ups	3 x 12	3 x 12
Kick-Backs	3 x 12	3 x 12

Workout B

Exercise	Weeks ½   Sets x Reps	Weeks ¾   Sets x Reps
Lat Pull Downs (machine or bands)	3 x 12	3 x 15
Concentration Curls	3 x 12	3 x 15
Seated Row (machine or bands)	3 x 12	3 x 15
Hammer Curls	3 x 12	3 x 15
Bentover Row	3 x 12	3 x 15
21s	3 x 21	3 x 21

*If you workout at home use your bands for pull downs and rowing.

Workout C

Exercise	Weeks ½   Sets x Reps	Weeks ¾   Sets x Reps
Shoulder Press	3 x 12	3 x 15
Suitcases	3 x 12	3 x 15
Arnold Press	3 x 12	3 x 15
Stability Ball Plank	3 x 20 sec	3 x 30 sec
Front Raises	3 x 12	3 x 15
V-Up Toe Touches	3 x 12	3 x 15

Workout D

Exercise	Weeks ½   Sets x Reps	Weeks ¾   Sets x Reps
Weighted Squat	3 x 12	3 x 15
Weighted Walking Lunges	3 x 12	3 x 15
Weighted Plie Squat	3 x 12	3 x 15
Calf Raises	3 x 12	3 x 15
Rapid Squat	3 x 12	3 x 15

 

Cardio Training:

Steady State – Walk (Speed Walk) or Jog 40 Minutes. 

If you are using a treadmill and would like a challenge do on an incline. You can also use an elliptical, bike or step-mill. Of course, you are welcome to do your cardio outside.

70% Intensity Minimum

Interval A – Walk/Run

Speed walk one minute – – – Run one minute (Repeat for 35 minutes)

Or

Sprint 30 seconds – – – Speed walk 30 seconds

This can be done on a treadmill or outdoors.

Interval B – Get High…Get Low

This can be done at a track or on a treadmill popping off to do the sets.  This is to be done for a total of 35 minutes.  The cardio portions are to be done at a 70%-80% Intensity.

Warm Up – 5 Min Cardio of Choice

Step 1: Set:

• Push-Ups 12x
• Tuck Jumps 5x
• Mountain Climbers 12x
• Jump Squats 12x
• 3-Jacks and a Fly 5x

Step 2: 5 Min Cardio of Choice (70%) – Last 30 Seconds Sprint (95%)

• Repeat steps 1 and 2 until 35 minutes is up!

Cool Down – 5 Min Cardio of Choice

Functional Training:

Lazy Sunday – Can be done at a track or at the gym (treadmill and studio room). This is a difficult workout…do as much as you can!

Warm Up – 5 Min Cardio of Choice

Set 1 (3x):

• Walking Lunges      10x (each side)
• Squat Jumps            10x
• Speed Skaters            10x (each side)

Cardio: 30 sec Sprint    3x

Set 2 (3x):

• Push-Ups                   10x
• Mountain Climbers     15x           
• Dips                            10x

Cardio: 30 sec Sprint    3x

Set 3 (3x):

• Burpees                       5x
• V-Ups                          15x
• Football Run             20 sec

Cardio: 30 sec Sprint     3x

Cool Down – 5 Min Cardio of Choice

 

Exercise Program Weeks 9 – 12 (Level 3)

Schedule:

(You can do your cardio and weights at different times in the day if you choose. Ex. Cardio in the morning and weights in the evening.)

• Day 1 – Workout A + Interval A
• Day 2 – Workout B + Steady State
• Day 3 – Functional
• Day 4 – Workout C + Interval B
• Day 5 – Workout D + Interval C
• Day 6 – Functional
• Day 7 – Rest Day

Note: This month you will be doing the ‘Kick-It-Up’ interval with each weight training workout. See the note below each Workout.

 

Weight Training:

This month is all about the burn! Reps are high! Weeks ¾ do the weights in a circuit style. Do the circuit three times with reps at 20! Go as fast as you can!

Workout A

Exercise	Weeks ½   Sets x Reps	Weeks ¾   Sets x Reps
Stability Ball DB Bench Press	3 x 20	3 x 20
Dips	3 x 20	3 x 20
Stability Ball DB Flies	3 x 20	3 x 20
Stability Ball Scull Crushers	3 x 20	3 x 20
Push Ups	3 x 20	3 x 20
Kick-Backs	3 x 20	3 x 20

Kick-It-Up – Add a kick-it-up option between each superset.

Workout B

Exercise	Weeks ½   Sets x Reps	Weeks ¾   Sets x Reps
Lat Pull Downs (machine or bands)	3 x 20	3 x 20
Concentration Curls	3 x 20	3 x 20
Seated Row (machine or bands)	3 x 20	3 x 20
Hammer Curls	3 x 20	3 x 20
Bent-over Row	3 x 20	3 x 20
21s	3 x 21	3 x 21

*If you workout at home use your bands for pull downs and rowing.

Kick-It-Up – Add a kick-it-up option between each superset.

Workout C

Exercise	Weeks ½   Sets x Reps	Weeks ¾   Sets x Reps
Stability Ball Shoulder Press	3 x 20	3 x 20
Suitcases	3 x 20	3 x 20
Arnold Press	3 x 20	3 x 20
Stability Ball Plank	3 x 20 sec	3 x 30 sec
Front Raises	3 x 20	3 x 20
V-Up Toe Touches	3 x 20	3 x 20

Kick-It-Up – Add a kick-it-up option between each superset.

Workout D

Exercise	Weeks ½   Sets x Reps	Weeks ¾   Sets x Reps
Weighted Squat	3 x 20	3 x 20
Weighted Walking Lunges	3 x 20	3 x 20
Weighted Plie Squat	3 x 20	3 x 20
Calf Raises	3 x 20	3 x 20
Rapid Squat	3 x 20	3 x 20

Kick-It-Up – Add a kick-it-up option between each superset.

 

Cardio Training:

Steady State – Walk (Speed Walk) or Jog 45 Minutes. 

If you are using a treadmill and would like a challenge do on an incline. You can also use an elliptical, bike or step-mill. Of course, you are welcome to do your cardio outside.

70% Intensity Minimum

Interval A – Walk/Run

Speed walk two minutes – – – Run two minutes (Repeat for 40 minutes)

This can be done on a treadmill or outdoors.

Interval B – Booty Lift

This can be done at a hill or on a treadmill.  This is to be done for a total of 35 minutes.  The cardio portions are to be done at a 70%-80% Intensity.

5 Min Warm-Up – Incline Treadmill (or hill)

Set:

• Walking Lunges 10x Each Side
• Rapid Squats 15x
• Speed Skaters 10x Each Side
• 5 Min Incline Treadmill (or hill)

*repeat for a total of 35 Minutes

10 Min Cool Down – Treadmill Incline Walking

Interval C – Walk/Run + Ab Series

Speed Walk one minute – – – Jog one minute (Repeat for 40 minutes)

This can be done on a treadmill or outdoors. Complete Ab Series twice immediately following your cardio.

Ab Series – Set (2x):

• 20 V-Ups
• 20 V-Through
• 20 Bicycle (slow)
• 20 V-Up Toes Touches

Functional Training:

Can be done at a track or at the gym (treadmill and studio room).  This is a difficult workout…do as much as you can!

Warm Up – 5 Min Cardio of Choice

Set 1 (3x):

• Walking Lunges      10x (each side)
• Squat Jumps            10x
• Speed Skaters            10x (each side)

Cardio: 30 sec Sprint    3x

Set 2 (3x):

• Push-Ups              10x
• Mountain Climbers     15x           
• Dips                             10x

Cardio: 30 sec Sprint     3x

Set 3 (3x):

• Burpees                      5x
• V-Ups                         15x
• Football Run            20 sec

Cardio: 30 sec Sprint    3x

Cool Down – 5 Min Cardio of Choice

 

DAMY Workout Glossary

21s

1. Stand upright with your back and head straight.

2. Grasping a bar (or DB) at shoulder width, slowly raise the bar halfway until the bar is parallel with the floor. Do this for 7 reps.

3. Then, without stopping, bring the bar all the way up on the descent stop half way until the bar is parallel with the floor. Do this for 7 reps.

4. Then, without stopping, do 7 full barbell curls.

Video Link: http://www.youtube.com/watch?v=zTPso5wTS8E

3-Jacks and a Fly

3 Regular Jumping Jacks followed by a big jump (look like a star on the big jump).

Alternating Lunges

Same as stationary lunges but switch legs each rep.

Video Link: http://www.youtube.com/watch?v=tTej-ax9XiA

Arnold Press

1. Stand with two dumbbells position in front of shoulders, palms facing body and elbows under wrists.

2. Initiate movement by bringing elbows out to sides.

3. Continue to raise elbows outward while pressing dumbbells overhead until arms are straight.

4. Lower to front of shoulders in opposite pattern and repeat.

Video Link: http://www.youtube.com/watch?v=-KpSoWoY98c

Bent-Over Rows:

1. Kneel over side of bench/couch by placing knee and hand of supporting arm on bench.

2. Position foot of opposite leg slightly back to side. Grasp dumbbell from floor.

3. Pull dumbbell to side until it makes contact with ribs or until upper arm is just beyond horizontal.

4. Return until arm is extended and shoulder is stretched forward. Repeat and continue with opposite arm.

Video Link: http://www.youtube.com/watch?v=_l_DMMo_bx0&feature=fvst

Bicep Curls:

1. With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder.

2. Lower to original position and repeat with opposite arm. Continue to alternate between sides.

Video Link: http://www.youtube.com/watch?v=F1B4WK_6oH0

Bicycle Crunch:

1. Lay flat on your back as if doing a crunch.

2. Lift your legs up with the upper leg being parallel to the floor but not resting on it. Start the exercise just like a normal crunch whereby you lift your upper shoulders off the floor but in a twisting motion.

3. Perform a “one shoulder at a time” crunch and in a bicycle fashion, bring the left knee and your right shoulder off the floor towards the centre of your body.

4. Next repetition, switch your crunch so that your left shoulder and your right knee come closer together.

Video Link: http://www.youtube.com/watch?v=mzm3AnA57Og

Burpees

1. Begin in a standing position.

2. Drop into a squat position with your hands on the floor in front of you.

3. Kick your feet back, while simultaneously lowering yourself into a pushup

4. Immediately return your feet to the squat position, while simultaneously pushing up with your arms.

5. Leap up as high as possible from the squat position with your arms overhead (you may also clap your hands above your head at the peak of your jump).

Video Link: http://www.youtube.com/watch?v=CIQx1FiQt50

Cable Hip Extension with Cuff

1. Attach ankle cuff to low pulley. With cuff on one ankle, grasp ballet bar with both hands and step back with other foot. Elbows remain straight.

2. Attached leg is straight and foot is slightly off floor.

3. Pull cable attachment back by extending hip.

4. Return leg to original position. Repeat. Continue with opposite leg.

Video Link: http://www.youtube.com/watch?v=WyMXcWSPWNg&feature=related

Chest Fly Dumbbell SB or Bench

1. Lie on the floor, bench or step. Hold weights over the chest with the palms facing each other.

2. Keeping the elbows slightly bent, lower the arms out to the sides and down until they’re level with the chest.

3. Keep the elbows in a fixed position and avoid lowering the weights too low.

4. Squeeze chest to bring the arms back up as though you’re hugging a tree.

Video Link: http://www.youtube.com/watch?v=17AZmMN6kIA&feature=relmfu

Concentration Curls

1. Sit on the end of a flat bench with your legs apart and lean forward slightly.

2. Grab a dumbbell in one hand with your palm facing upward and rest your elbow on the inside of your thigh letting the dumbbell hang.

3. Slowly curl the dumbbell up while keeping your elbow locked in place against your thigh.

4. As you are curling, twist your wrist to the outside (i.e., supinate).

5. Squeeze your bicep at the top of the movement for a one-count and then slowly return to the start position and repeat.

Video Link: http://www.youtube.com/watch?v=dgvKbfP6lTU

C-Sits

Lying on your back bring your hands and feet up at the same time until you are in the shape of a C.

Deadlift

1. Your feet should be flat on the floor about shoulder width apart in the conventional style, and slightly farther apart in the sumo style.

2. Grip the bar with a closed, alternate grip. Your legs should be flexed as in a squat position. The bar should be as close to the shins as possible.

3. Your back posture should be straight.

4. Begin pull by extending at the knees. The hips and shoulders should move at the same rate, keeping back posture straight, with the shoulders above or slightly in front of bar.

5. At the end of the concentric phase, thrust hips forward and abduct lats. The hip and knee joint should be fully extended.

6. Flex hip and knee joints to slowly lower bar to the floor, ending in the squat position.

Video Link: http://www.youtube.com/watch?v=0J6nVBwGUP4

Football run

Simply Stutter your feet.

Football Run/Drop

Stutter your feet for 10 seconds then drop down to push up position and back up to stutter again.

Front Raises

1. Hold light-medium weights with arms straight down, palms face the thighs.

2. Slowly lift arms up to shoulder level keeping elbows slightly bent.

3. Exhale and lower back down.

4. This exercise can also be done with a light barbell or, if you’re using heavier dumbbells, you can alternate arms.

Video Link: http://www.youtube.com/watch?v=yTphpkybKuA

Halo

1. Standing straight up hold a light dumbbell or medicine ball above your head with a slight bend in your elbows.

2. Rotate the weight clockwise in a circular motion drawing a halo over your head (keep your abs tight).

3. Complete desired reps and switch direction.

Hammer Curls

1. Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.

2. The palms of the hands should be facing your torso. This will be your starting position.

3. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.

4. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position. Repeat for the recommended amount of repetitions

Video Link: http://www.youtube.com/watch?v=ikhtK2tGXPU

Jump Lunge

1. Stand straight up, with your feet shoulder-width apart, but with one stationed about a foot and a half in front of the other. Your back leg should stand directly under your body, and your forward knee should sit at a ninety degree angle. Hold your arms straight out in front of you.

2. Jump up off the ground slightly, and quickly switch the position of your feet in mid-air. Keep your torso straight, now and throughout the exercise.

3. Land in the mirror-image of your original position – your forward leg bent at ninety degrees at the knee and hip, and your back leg directly underneath your body. Bend your knees to absorb the impact – but keep your feet and knees facing straight forward. Jump back off the ground, switching your feet to your original position.

Video Link: http://www.youtube.com/watch?v=JzF44cIlDWo

Jump Squats

1. Start in a deep squat position with your folded out in front of your body.

2. From this position, explosively jump up as high as you can and reach for the ceiling with your hands as you jump.

Video Link: http://www.youtube.com/watch?v=eZZc18uX-q8

Knee-Ins

1. Lie flat on bench or floor. If on a bench, be sure to let your legs hang down, feet touching the floor.

2. Place your hands under your buttocks for back support and raise your knees until your thighs are at a right angle with the rest of your body.

Video Link: http://www.youtube.com/watch?v=AfQ7mH9cE9I

Lateral Raises

1. Grasp dumbbells in front of thighs with elbows slightly bent.

2. Bend over with hips and knees bent slightly. 

3. Raise upper arms to sides until elbows are shoulder height.

4. Maintain elbow height above or equal to wrists. Lower and repeat.

Video Link: http://www.youtube.com/watch?v=kDqklk1ZESo

Lat Pull Down

1. Grasp cable bar with wide grip.

2. Sit with thighs under supports. 

3. Pull down cable bar to upper chest.

4. Return until arms and shoulders are fully extended. Repeat.

Video Link: http://www.youtube.com/watch?v=O3kAMDNjtt4

Mountain Climbers

1. Begin in a pushup position on the hands and toes.

2. Bring the right knee in towards the chest, resting the foot on the floor.

3. Jump up and switch feet in the air, bringing the left foot in and the right foot back.

4. Continue alternating the feet as fast as you safely can for 30-60 seconds.

Video Link: http://www.youtube.com/watch?v=KI8u58hPam4

Mountain Climber Siders

Perform Mountain Climbers except your knees should go outside your arms instead of inside.

Overhead Tricep Press:

1. This exercise helps to build your triceps.

2. Standing with your feet about shoulder-width apart, grasp a dumbbell with both hands and hold it carefully above your head.

3. Keeping your elbows pointed toward the ceiling, slowly lower the dumbbell behind your head as far as you can.

4. Slowly raise the dumbbell back above your head.

Video Link: http://www.youtube.com/watch?v=voylMhrulyQ

Plank:

1. Lie face down on mat resting on the forearms, palms flat on the floor.

2. Push off the floor, raising up onto toes and resting on the elbows.

3. Keep your back flat, in a straight line from head to heels.

4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.

Video Link: http://www.youtube.com/watch?v=dz0oFaVGuh4

Plie Squat:

1. Begin in a wide stance with toes out at a comfortable angle. Your knees will need to stay aligned with your toes, so don’t go out too far.

2. To add weight you can hold dumbbells on the upper thighs, a single dumbbell in front or a barbell on the shoulders or behind the head.

3. Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight.

4. Only go down as low as you can without compromising your flexibility or your balance.

5. Push back to start without locking the knees.

Video Link: http://www.youtube.com/watch?v=YJzrn0SaiTA

Stability Ball DB Shoulder Press:

Sit on a stability ball. Press dumbbells until arms are extended overhead. Lower down to a 90 degree angle. Repeat.

Video Link: http://www.youtube.com/watch?v=8QJGaKnvbzk

Stability Ball DB Bench Press:

Lie on a stability ball. Press dumbbells until arms are extended upwards. Lower back to chest. Repeat.

Video Link: http://www.youtube.com/watch?v=QcYVpGX5WxE

Stability Ball Plank:

*See plank – Place forearms on stability ball.

Stability Ball Russian Twist

Sit on your stability ball with your back at a 45 degree angle. Fold hands together and twist side to side.

Video Link: http://www.youtube.com/watch?v=81vFIjjCwEw

Seated Row

1. Sit slightly forward on platform and grasp cable attachment.

2. Place feet on vertical platform.

3. Slide hips back positioning knees with slight bend. Pull cable attachment to waist while straightening lower back.

4. Pull shoulders back and push chest forward while arching back.

5. Return until arms are extended, shoulders are stretched forward, and lower back is flexed forward. Repeat.

Video Link: http://www.youtube.com/watch?v=sxDs6AtejbE

Side Push Up 

1. Set up: Lying on your right side, wrap your arm across your chest, and put your left hand on the floor on front of you, making sure your fingers point to the right.

2. Action: Use your left triceps to push your body off the floor, until your arm is off the floor. Lower to the start position, repeat. Continue reps, then switch sides.

Video Link: http://www.youtube.com/watch?v=lheyN0xVVok

Skull Crushers

1. Begin this exercise by lying with your back on the ball with your shoulder blades firmly planted into the ball.

2. With your hips raised parallel to the floor and your elbows perpendicular to your chest slowly lower the weights until they reach the top of your forehead and then raise them back to the top.

Video Link: http://www.youtube.com/watch?v=0eisvFkqRfs&feature=fvsr

Speed Skaters

1. Jump from side to side, landing on one leg and swinging the arms with each jump.

2. This is a lateral move, so keep your body low to the ground, knees bent and don’t jump up too high.

3. If you don’t like high impact, take the jump out and really use your arms.

Video Link: http://www.youtube.com/watch?v=wPZP8Bwxplo

Video Link: http://www.youtube.com/watch?v=Z9fgcm5rTPM

Squats:

1. Squat down until the tops of your thighs are parallel to the floor.

2. Your feet should be shoulder width apart and toes pointing forward.

Video Link: http://www.youtube.com/watch?v=p3g4wAsu0R4

Squat Jacks

Jumping jacks, only in Squat Jacks you go down into a full squat at the end of every repetition.

Video Link: http://www.youtube.com/watch?v=MnjnezVfwY4&feature=related

Standing Calf Raises:

1. Start with your heels down as far as possible in a good stretch.

2. Keep your knees straight and stiff but not locked.

3. Rise up onto the balls of your feet and squeeze, moving only at the ankles.

4. If you don’t have access to or don’t wish to use a calf machine for various reasons, calf raises can be done freestanding on just about anything raised up (e.g. stairs, blocks, books, etc.) or even from the floor.

5. They can be done one leg at a time as well. This is a more advanced variation for those who have built up some strength in the calves.

Video Link: http://www.youtube.com/watch?v=KIxub5_blmI

Stationary Lunges:

1. Lunge forward with your right foot. Keep your head up and back straight; this is your start position.

2. Drop your left leg toward the floor by bending both knees, making sure your right knee doesn’t pass over the plane of your toes.

3. Stop just short of your rear knee touching the ground as your front thigh comes parallel to the floor.

4. Press back up, forcing your bodyweight through the heel of your forward foot.

5. Complete reps on this side then switch to work the other.

Video Link: http://www.youtube.com/watch?v=FbzvQBmA5jk

Suitcases

1. Lie on your back. Your legs should be in the air, and your hands should be beside your ears.

2. Contract your abs and lift your hips a few inches off the floor. At the same time, lift your head and shoulders towards the ceiling.

3. You are basically doing two crunches in one movement.

4. Then lower back to the starting position and repeat

Video Link: http://www.youtube.com/watch?v=BaOm45oW9y8

Tricep Dips

Dips are an advanced exercise targeting the triceps. This is a compound move, involving both the elbow and the shoulder joint and it doesn’t require any equipment, making it a great travel exercise. You can add intensity by walking the feet out or by propping the feet on a bench or chair. This version shows a modified dip using a chair. To keep this move safe and effective, don’t shrug the shoulders but rather keep them down and away from the ears as you bend the elbows. If you have shoulder problems, you may want to avoid this exercise.

1. Sit on a bench or chair.

2. Begin with the hands next to or slightly under the hips.

3. Lift up onto the hands and bring the hips forward.

4. Bend the elbows (no lower than 90 degrees) and lower the hips down, keeping them very close to the chair. Keep the shoulders down.

5. Push back up without locking the elbows.

Video Link: http://www.youtube.com/watch?v=3nhqz1DgzN8

Tricep Kick-Backs:

1. Kneel over bench with arm supporting body. Grasp dumbbell. Position upper arm parallel to floor.

2. Extend arm until it is straight. Return and repeat. Continue with opposite arm.

Video Link: http://www.youtube.com/watch?v=0UIZLA5yhiA

Tricep Touches (Plank Up-Downs)

1. Start in a modified plank position. Hold that for 3 seconds.

2. Then, leading with your right hand, get up into a full plank position (the up phase of a pushup). Hold for 3 seconds.

3. Go back to the modified plank, leading with your right hand. Hold for 3 seconds.

4. Repeat, but this time, lead with your left hand. The key to this exercise is NO TORSO MOVEMENT.

5. Try placing a water bottle on your lower back to remind you. Count each up as one repetition.

Video Link: http://www.youtube.com/watch?v=097EmpGkgP0

Tuck Jumps

1. Stand with feet shoulder width and knees slightly bent.

2. Bend your knees and descend to a full squat position.

3. At the bottom of the squat, powerfully explode straight up bringing your knees toward your chest while in midair.

4. At the top of the jump your thighs should touch your torso.

5. Release your legs, control your landing and descend into the squat again for another explosive jump.

6. Upon landing immediately repeat the next jump.

7. Avoid doing these drills on concrete and use a soft, flat landing surface until you are comfortable with the exercise.

Video Link: http://www.youtube.com/watch?feature=fvwp&v=BDA3DERQKFk&NR=1

V-Through

1. Begin by laying flat on your back on a yoga mat.

2. Spread your arms and legs and in one movement reach towards the sky with your arms and legs pointing your hands through your legs.

3. Slowly lie back down into starting position and repeat for desired reps.

4. Basically you are trying to fold in half!

V-Ups

1. Sit on floor or mat. Lie supine with hands on floor overhead.

2. Simultaneously raise straight legs and torso.

3. Reach toward raised feet.

4. Return to starting position. Repeat.

Video Link: http://www.youtube.com/watch?v=aviRfr_y4N4

V-Up Toe Touch

Perform a V-Up then reach for your toes! Slowly come back to the starting position.

Walk-Out Push Ups

1. Get into a regular push-up position, with your body extended and balanced on your toes and hands. Instead of setting your hands shoulder-length apart, however, bring them together, right next to each other. Your feet should be together as well. This is your starting position.

2. Tighten your abs. Keep them tight throughout the remainder of the exercise.

3. Step left about one foot with your left foot, at the same time positioning your left hand about a foot to its left as well.

4. Do a regular push-up, inhaling as you go down and exhaling as you come up, then return to your starting position by bringing your left foot and left hand back together with your right foot and right hand.

5. With your right hand and right foot this time, repeat Steps 3 and 4.

Video Link: http://www.youtube.com/watch?v=qW8v16TDKW8

Weighted Plie Squat

1. Begin in a wide stance with toes out at a comfortable angle. Your knees will need to stay aligned with your toes, so don’t go out too far.

2. To add weight you can hold dumbbells on the upper thighs, a single dumbbell in front or a barbell on the shoulders or behind the head.

3. Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight.

4. Only go down as low as you can without compromising your flexibility or your balance. Push back to start without locking the knees.

Video Link: http://www.youtube.com/watch?v=5B2LmbQ4Jh4&feature=related

Kick-It-Up – Option Information

If you want to kick your workouts up a notch here is the best way! If you are in great shape and want to give yourself that extra something. This is it!!!

When you are doing your weights in-between each superset I want you to choose from one of the following:

• Jump squats
• Side to side jumps
• Mountain climbers
• Jumping rope

For everything (except the jump rope) you will do 15 reps.

Jump rope option – for 1 minute. Throughout your workout rotate these options. Here is an example of what your weights would look like.

Kick-It-Up Example:

While supersetting bench press and dips add in 15 jump squats after each round of weights.

• Bench Press 12 reps
• Dips 12 reps
• Jump squat 15 reps

Repeat (3x or for however many sets are required) – Then on-to the next superset.

This will take your workouts to an intense level!!! There is always a way to kick up these workouts!! Challenge yourself and see results!