THE ULTIMATE WORK-OUT!

 

I call this one THE ULTIMATE PROGRAM....PERIOD because if you do it properly, engaging the core with every contraction, for at least 3 nonconsecutive days a week, and add high-intensity cardio routines for at least 15 minutes a day, you will see results beyond your wildest dreams!   

 

 

Remember.......Over 60% of your FITNESS SUCCESS is about the right mix and balance of proper nutrition!

Exercise
DB Lunge Crossover 1) Start position: Stand with feet hip width apart. Grasp DB’s and hold out in front of body 2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. As you are lunging swing dumbells across body towards the hip. 3) Pushing off front foot, return to start position with legs and dumbells. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.	Sets Reps Weight/ Resistance Tempo Time 1         2         3         4         5
1 Arm Clean and Press 1. Start by straddling the dumbell and grab it with one hand. 2. Clean the bar to the shoulder. Then slight squat down and press the dumbell overhead. 3. Return to the starting position and repeat.	Sets Reps Weight/ Resistance Tempo Time 1         2         3         4         5
Alternating DB Chest Press on Ball 1. Start by lying on your back on the ball. Hold a dumbell in each hand with your elbows out. 2. Contract your abdominals to maintain stability and once you are stabilized alternate and press one dumbell up above your chest. Then press the other dumbell. 3. Continue for the required number of repetitions.	TR> Sets Reps Weight/ Resistance Tempo Time 1         2         3         4         5
1 Arm Row with Bar on Ball 1. Start by placing your left hand and knee on the stability ball. 2. Holding the toning bar in your right hand row the bar up to your waist. 3. Remember to squeeze your shoulder blade together as you row. 4. Return to the starting position and repeat according to the prescribed repetitions. Do this with a dumbbell instead of bar.	Sets Reps Weight/ Resistance Tempo Time 1         2         3         4         5
Incline overhead tricep extension 1. Lie on your back on the ball and drop your hips towards the floor. 2. Hold the dumbells above your chest with your arms extended. 3. Proceed to bend your arms at the elbows until your elbow is bent to around 90 degrees. 4. Return to the starting position and repeat. 5. Try not to move your elbows or upper arm during this movement.	Sets Reps Weight/ Resistance Tempo Time 1         2         3         4         5
Bicep Squat to Hip Abduction 1. Start by holding a dumbell in each hand in a shoulder width stance position. 2. Squat down to parallel while simultaneously curling the dumbells to shoulder height. 3. Squat back up to the start position. Once you are near the top of the squat then laterally abduct your left leg out to the side. 4. Return your leg to the starting position. Repeat exercise with other leg. 5. Complete prescribed repetitions alternating your legs.	Sets Reps Weight/ Resistance Tempo Time 1         2         3         4         5
Elbow Bridge Starting Position: Place forearms and elbows on the ball and form a plank or bridge position. Hold for the prescribed number of seconds. You should feel your abdominals working during this exercise.	Sets Reps Weight/ Resistance Tempo Time 1         2         3         4         5
One Arm Prone Bridge Start Position: Roll out on the ball so that your shins are on the ball and you are supported by your hands in a table top position. Take one hand and lift off the ground and bring back towards your hip. Now raise it out in front of your head. Repeat with other arm.	Sets Reps Weight/ Resistance Tempo Time 1         2         3         4         5
Two Leg Pike Rollout on the ball until your shins are on the ball and you are forming a bridge. Keeping this position roll your knees in towards your chest. Return to the starting position and repeat.	Sets Reps Weight/ Resistance Tempo Time 1   2 3   4 5
Squeeze, Twist and Crunch 1. Start position: Lie back onto floor or bench with legs extended and straight up squeezing a stability ball and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor and twist your shoulders leading with the right shoulder. Return to start position and repeat with the other shoulder.	Sets Reps Weight/ Resistance Tempo Time 1 2 3 4 5
Side Lying Quad Stretch 1. Lie on your sdie on floor or bench 2. Pull heel toward buttocks until stretch is felt in front of thigh. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight.	Sets Reps Weight/ Resistance Tempo Time 1 2 3 4 5
Standing Straddle Low Back/Hamstrings 1. Start by standing with your feet spread as far apart as possible. 2. Lean forward and try placing your hands on the ground below or until a comfortable stretch in your low back and hamstrings. 3. Hold for the prescribed time and then repeat.	Sets Reps Weight/ Resistance Tempo Time 1 2 3 4 5
Chest Stand in an upright position and reach back with your arms extended and clasp your hands together. Raise your hands towards the ceiling keeping your arms straight until you feel a stretch in your chest.	Sets Reps Weight/ Resistance Tempo Time 1 2 3   4   5
Windmill 1. Place the feet wide apart, big toes facing in, toes facing out. Press down through the right hand and lift the left arm towards the sky, look straight ahead or look up. 2. Lift the tailbone towards the sky and push down through all four corners of the feet. Lift the kneecaps up by contracting the quadricep muscles. Maintain a straight spine and keep the legs straight but not locked. 3. Maintain this pose for 5 to 10 deep breaths.	Sets Reps Weight/ Resistance Tempo Time 1     2   3 4     5

 

 

• Imagine if this program was totally customized FOR YOU......

• Imagine if it was custom tailored for GIVING YOU RIDICULOUS STRENGTH....

• Imagine if it was custom tailored for SCULPTING YOUR BUTT MORE AND/OR TONING YOUR LEGS....

• Imagine if it was custom tailored FOR DRAMATICALLY LOWERING YOUR BODY FAT.....

• Imagine if it was custom tailored FOR MAKING YOU LIGHTNING FAST AND SUPER QUICK......

• Imagine if it was custom tailored TO GETTING YOU LEAN

• Imagine if it was custom tailored to TOTALLY RESHAPE YOUR BODY....

• Imagine if it consisted of exercises that YOU LIKED......

• Imagine if it was custom tailored SO YOU CAN DO IT ANYWHERE....THE GYM...OR EVEN AT HOME!!

• Imagine if included exercises that WERE EVEN BETTER AND MORE EFFICIENT THAN THESE.....

• Imagine if you could perform the routine without having to pay for a gym membership or buy an expensive machine!!

• Imagine if allowed you to GET RESULTS FASTER THAN ANY GYM MEMBERSHIP OR EXERCISE PROGRAM THAT YOU EVER TRIED.....

Would You Follow It?

What if the program included UNLIMITED ACCESS TO A 24 HOUR PROFESSIONAL PERSONAL TRAINER AND NUTRITION AND BODY-FAT SPECIALIST THAT COACHED YOU AND MOTIVATED YOU TO FINALLY GET THE RESULTS THAT YOU DESERVE !!!

Does something like this exist..?        It Does Now!!

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