From week 5 onwards.
|
The cross trainer machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. It is similar to the elliptical machine, except that it also has...The cross trainer machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. It is similar to the elliptical machine, except that it also has handles that allow you to include your arms, back and chest in the workout. This is a good cardiovascular exercise that will help improve your endurance and burn calories. (less)
Routine:
Distance: 2 km
Time: 00:15:00
|
|
|
Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa...Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your palm should face forwards. Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the centerline of your body. As you lift, concentrate on keeping the weights balanced and under control. Then, follow the same path downward until your arms are slightly below parallel to the floor. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 15 x 3 kg
Set 2: 15 x 3 kg
|
|
|
Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a...Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a dumbbell in your right hand. Bend your arm and raise your elbow up to shoulder height. Make sure the elbow stays close to the side of your body. Let the dumbbell hang. Press the weight back until your forearm is parallel to the floor. Squeeze your tricep and then slowly return to the starting position. Finish one set, then switch sides and arms. Only your upper arm should move... NOT your elbow! Look straight ahead at all times. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 15 x 3 kg
Set 2: 15 x 3 kg
|
|
Preparation: Position the dumbbell behind your neck with your elbow positioned upward. Execution: Extend your arm until straight. Return and repeat. Continue with opposite arm. Exercise description b...Preparation: Position the dumbbell behind your neck with your elbow positioned upward. Execution: Extend your arm until straight. Return and repeat. Continue with opposite arm. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 15 x 3 kg
Set 2: 15 x 3 kg
|
|
|
Hold each dumbbell down by your sidess so that your palms are facing in towards your body. Suck your stomach in and hold it tight throughout the whole movement, this will activate your core and protec...Hold each dumbbell down by your sidess so that your palms are facing in towards your body. Suck your stomach in and hold it tight throughout the whole movement, this will activate your core and protect your back. Slowly raise the weights up in front of your body keeping your arms straight. When the weights get to shoulder level you have reached the highest point. Slowly and in a controlled manner lower the weights back to the starting position. You have completed one rep. In this exercise do not swing your body to get the weights up, your upper body should not move at all. Do not pick weights that are too heavy start light and build up. Exercise description by Hugo Saner. (less)
Routine:
Set 1: 15 x 2 kg
Set 2: 15 x 2 kg
|
|
Take one large step forward with one leg. Holding this position lower your back knee 1-2 inches from the ground and hold for 1 second. Then press back up to starting position and immediately back down...Take one large step forward with one leg. Holding this position lower your back knee 1-2 inches from the ground and hold for 1 second. Then press back up to starting position and immediately back down. Exercise description and photo by Michael Diebler. (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
|
|
|
Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Pl...Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Place your hands on the sides of your head, but don't use your hands to pull. Crunch your upper body forward and roll your shoulders towards your hips. Squeeze at the top! Then lower back to the starting position and repeat. You can hold a weight to increase the difficulty. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
|
|
Lie on your back resting your head on the floor. Make sure your head, shoulders, and lower back are all touching the floor. Place your feet flat on a stability ball. Brace your abdominal muscles and p...Lie on your back resting your head on the floor. Make sure your head, shoulders, and lower back are all touching the floor. Place your feet flat on a stability ball. Brace your abdominal muscles and press down on the ball with your feet and up with your hips. Raise your hips until they form a straight line with your knees and shoulders. Slowly lower your hips about 2 inches from the floor and repeat. Exercise description and photo by Michael Diebler. (less)
Routine:
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
|
|
Spinning is very similar to riding a bike outdoors. A few benefits to spinning indoors is that you do not have to worry about stopping for cars and you have the freedom to increase or decrease the int...Spinning is very similar to riding a bike outdoors. A few benefits to spinning indoors is that you do not have to worry about stopping for cars and you have the freedom to increase or decrease the intensity of the workout at will. Spinning will help improve your endurance and is also a great leg workout. (less)
Routine:
Distance: 6 km
Time: 00:15:00
|
