DEMO DEMO DEMO the90dayprogram › uploads › 5 › 1 › ... · DEMO DEMO DEMO the90dayprogram...

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Week 1 Monday HIIT & Abs Elliptical: 4 minutes easy, 1 min hard. Repeat 4 times. Total: 20 minutes. Abs: Do as specified. Rest about 1 minute between exercises. Exercise Illustration Focus Exercise data Comments 1 - Precor Elliptical Fitness Crosstrainer Press quick start. Adjust the resistance and the speed desired. 2 - The Plank Lie face down with the tips of your toes and forearms on the floor. YOUR NECK TO YOUR HEELS SHOULD BE IN A STRAIGHT LINE. Contract every muscle below the neck as tightly as possible. Hold for 10 seconds. Repeat 3 times. 3 - Superman Lie on abdomen and lift your arms and feet up from the floor. Stretch your arms out in front of your body as an elongation of the body. Contract every muscle below your neck as tightly as possible. Hold for 10 seconds. Repeat 3 times. 4 - Crunch w/knee lift 3 set x 10-15 rep Sit on the floor with your hands behind your head. leaning backward, raise your legs slightly from the floor. Alternately move opposite knee and elbow toward each other. See video of your exercises © 2015 ExorLive AS ® 1 4/9/2015

Transcript of DEMO DEMO DEMO the90dayprogram › uploads › 5 › 1 › ... · DEMO DEMO DEMO the90dayprogram...

DEMO DEMO DEMOthe90dayprogramBy: Sunel Visser

Week 1 Monday HIIT & Abs

Elliptical: 4 minutes easy, 1 min hard. Repeat 4 times.

Total: 20 minutes.

Abs: Do as specified. Rest about 1 minute between exercises.Exercise Illustration Focus Exercise data Comments

1 -

Precor

Elliptical

Fitness

Crosstrainer

Press quick start. Adjust theresistance and the speed desired.

2 -

The Plank

Lie face down with the tips of yourtoes and forearms on the floor.YOUR NECK TO YOUR HEELSSHOULD BE IN A STRAIGHTLINE.

Contract every muscle below theneck as tightly as possible. Holdfor 10 seconds. Repeat 3 times.

3 -

Superman

Lie on abdomen and lift your armsand feet up from the floor. Stretchyour arms out in front of your bodyas an elongation of the body.

Contract every muscle below yourneck as tightly as possible. Holdfor 10 seconds. Repeat 3 times.

4 -

Crunch

w/knee lift

3 set x 10-15

rep

Sit on the floor with your handsbehind your head. leaningbackward, raise your legs slightlyfrom the floor. Alternately moveopposite knee and elbow towardeach other.

See video of your exercises

© 2015 ExorLive AS ® 1 4/9/2015

DEMO DEMO DEMOthe90dayprogramFor: Women Program

By: Sunel Visser

Week 1 Wednesday HIIT & Abs

Rowing machine: 2 minutes easy, 30 seconds hard.

Repeat 8 times. Total: 20 minutes.

Do Ab exercises as specified. Rest about 1 minute between sets.Exercise Illustration Focus Exercise data Comments

1 -

Rowing

machine

Adjust resistance by using thehandle to your right. Press "on",choose the information you wish tosee on the screen and startrowing. First push off with legs,and at last moment pull the handleto just underneath your sportsbra.

2 -

Hyperextensi

on, stretched

3 set x 10-15

rep

Lie with your legs straight, lettingyour upper body hang to the floor.Contract your abdomen and lowerback and raise your upper body ina gentle movement while keepingit straight.

3 -

The Plank

Lie face down with the tips of yourtoes and forearms on the floor.YOUR NECK TO YOUR HEELSSHOULD BE IN A STRAIGHTLINE.

Contract every muscle below yourneck as tightly as possible. Holdfor 10 seconds. Repeat 3 times.

4 -

Sitting

stomach ride

(Russian

twist)

3 set x 10-15

rep

Sit on your buttocks with your feetoff the ground.Hold a weight withboth hands. Move it from left toright over your hips.SIT ON A MATOR A BOSU BALL.

Try to keep your legs stable.

See video of your exercises

© 2015 ExorLive AS ® 1 4/9/2015

DEMO DEMO DEMOthe90dayprogramFor: Women Program

By: Sunel Visser

Week 1 Friday HIIT & Abs

Bike: 1 min easy, 2 min hard.

Repeat 5 times. Total: 15 minutes.

Abs: do as specified. Rest about 1 minute between exercises.Exercise Illustration Focus Exercise data Comments

1 -

Bike

You can choose a program and start thebike, or press quick start. Press plus/minusto change resistance. To finish press stop.

2 -

Cybex: Leg Raise

1

3 set x 10 rep Hang with the weight of your body on yourelbows and shoulders. Pull your kneesupward toward your chest until abovehorizontal level. SLOWLY lower back.

3 -

Sideways plank

on hand

Lie on your side on the floor and use yourhand for support. Flex your abs and raiseyour hip from the floor until your body isstraight. HOLD THIS POSITION FOR 10SECONDS WHILE YOU CONTRACTEVERY MUSCLE BELOW NECK, ASTIGHTLY AS POSSIBLE. REPEAT 3TIMES ON EACH SIDE.

See video of your exercises

© 2015 ExorLive AS ® 1 4/9/2015

DEMO DEMO DEMOthe90dayprogramFor: Women Program

By: Sunel Visser

Week 1 Saturday Fasted Walk

Walk/hike for 1 hour before breakfast (on an empty stomach).Exercise Illustration Focus Exercise data Comments

1 -

Walking

See video of your exercises

© 2015 ExorLive AS ® 1 4/9/2015

DEMO DEMO DEMOKarenFor: Women Program

By: Karen Louw

Week 2 Monday Full Body

For each exercise, choose a weight that will enable you to do at least 10, but no more than 15 reps.

Exercise 3, 6, 8, and 12 must be done for 30 seconds.

Do exercise 1-3, repeat 2-3 times.

Move to exercise 4-6, repeat 2-3 times.

Do exercise 7-9, repeat 2-3 times.

Do exercise 10-12, repeat 2-3 times.

REST AS LITTLE AS POSSIBLE BETWEEN SETS AND EXERCISES.

Don't exceed 45 minutes.Exercise Illustration Focus Exercise data Comments

1 -

Overhead

Press:

Seated

Shoulder

Seated in an upright position, gripthe handles, push arms upwards(breathe out), maintaining a slightbend at the elbow. SLOWLY return(breathe in) to start position.

2 -

Cable lat

pulldown

Take a wide grip, lean slightlybackward. Push your chestforward and pull the bar down(breathe out) to your upper chest.SLOWLY return (breathe in) to thestart position and repeat.

3 -

Jumping

Jacks 2

Intensity:

Medium, time:

30 sec

4 -

Cybex:

Seated Leg

Press 1

Place your feet on the platformabout shoulder-width apart.SLOWLY bend knees 90 degrees(breathe in). Contract yourabdominal muscles and extendyour legs (breathe out). Stop themovement when your legs arealmost straight.

5 -

Cybex: Prone

Leg Curl 1

Lie face down with straight legs.Grasp the handles. Push anklesagainst the ankle pad and bendyour knees (breathe out) as muchas possible before SLOWLYlowering back (breathe in).

6 -

Running on

the spot

Intensity:

Medium, time:

30 sec

Run on the spot.

See video of your exercises

© 2015 ExorLive AS ® 1 4/29/2015

DEMO DEMO DEMOKarenFor: Women Program

By: Karen Louw

Week 2 Monday Full Body

For each exercise, choose a weight that will enable you to do at least 10, but no more than 15 reps.

Exercise 3, 6, 8, and 12 must be done for 30 seconds.

Do exercise 1-3, repeat 2-3 times.

Move to exercise 4-6, repeat 2-3 times.

Do exercise 7-9, repeat 2-3 times.

Do exercise 10-12, repeat 2-3 times.

REST AS LITTLE AS POSSIBLE BETWEEN SETS AND EXERCISES.

Don't exceed 45 minutes.Exercise Illustration Focus Exercise data Comments

7 -

Cybex: Chest

press 2

Grasp the handles. Push yourarms forward (breathe out) untilthey are straight and SLOWLYbring them back (breathe in) toyour chest.

8 -

Seated

rowing 4

Sit with back straight, slightly bendknees and pull shoulders forward.Pull the handle toward yourabdomen (breathe out) whilepushing your chest forward andpulling shoulder blades together.SLOWLY return (breathe in) to thestart position.

9 -

Jumping

Jacks 2

Intensity:

Medium, time:

30 sec

10 -

Forward

lunge 1

Stand with your legs together andhands by your sides. Lungeforward. Keep your back straightand upright. Push off and return tothe start position. Repeat with yourother leg.

11 -

Leg

extension 2

Make sure that your lower back iswell supported. Straighten yourlegs (breathe out) as much aspossible. SLOWLY lower (breathein) to the start position.

12 -

Running on

the spot

Intensity:

Medium, time:

30 sec

Run on the spot.

See video of your exercises

© 2015 ExorLive AS ® 2 4/29/2015

DEMO DEMO DEMOKarenFor: Women Program

By: Karen Louw

Week 2 Wednesday HIIT & Abs

Elliptical: Do 1 minute easy, 2 minutes hard. Repeat 5 times.

Total: 15 min.

Then do Ab exercises. Rest no more than a minute between sets.Exercise Illustration Focus Exercise data Comments

1 -

Precor

Elliptical

Fitness

Crosstrainer

Press quick start. Adjust theresistance and the speed desired.

2 -

The Plank

Lie face down with the tips of yourtoes and forearms on the floor.YOUR NECK TO YOUR HEELSSHOULD BE IN A STRAIGHTLINE.Contract every muscle below theneck as tightly as possible. Holdfor 10 seconds. Repeat 3 times.

3 -

Hyperextensi

on, stretched

3 set x 10-15

rep

Lie with your legs straight, lettingyour upper body hang to the floor.Contract your abdomen and lowerback and raise your upper body ina gentle movement while keepingit straight.

4 -

Sitting

stomach ride

(Russian

twist)

3 set x 10-15

rep

Sit on your buttocks with your feetoff the ground.Hold a weight withboth hands. Move it from left toright over your hips.SIT ON A MATOR A BOSU BALL. Try to keepyour legs stable.

Try to keep your legs stable.

See video of your exercises

© 2015 ExorLive AS ® 1 4/23/2015

DEMO DEMO DEMOKarenFor: Women Program

By: Karen Louw

Week 2 Friday Full body

Do exercise 1-5. Repeat 3-4 times.

Choose a weight that enables you to do at least 10 reps, but no more than 15.

Rest as little as possible between exercises.

Don't exceed 40 minutes.Exercise Illustration Focus Exercise data Comments

1 -

Squat 1

Stand with your feet shoulder-width apart, arms straight in frontof you. Bend knees slowly(breathe in) to 90 degrees, pauseand extend legs (breathe out)again. Keep back straight,andabdominals contracted.

2 -

Cybex: Chest

press 2

Seat height: Grasp the handles. Extend arms(breathe out) and SLOWLY bringthem back (breathe in) to yourchest.

3 -

Deadlift 2

Stand with feet shoulder widthapart. Hold a barbell with a widegrip. Slowly bend knees to 90°(breathe in), pause and extendlegs again (breathe out). Keepyour back straight and abdominalscontracted.

4 -

Seated

rowing 4

Sit with back straight, slightly bendknees and pull shoulders forward.Pull the handle toward yourabdomen (breathe out) whilepushing your chest forward andpulling shoulder blades together.SLOWLY return (breathe in) to thestart position.

5 -

Cybex:

Sigma Cycle

Intensity:

Medium, time: 2

min

Give 75% effort for 2 minutes.

See video of your exercises

© 2015 ExorLive AS ® 1 4/29/2015

DEMO DEMO DEMOKarenFor: Women Program

By: Karen Louw

Week 2 Saturday Fasted Walk & Abs

Walk/hike for an hour before breakfast.

Then do Abs (can be done at home).Exercise Illustration Focus Exercise data Comments

1 -

Walking

Intensity:

Medium, time: 1

hours

Walk for an hour before breakfast.

2 -

Superman

Lie face down with the tips of yourtoes and forearms on the floor.YOUR NECK TO YOUR HEELSSHOULD BE IN A STRAIGHTLINE.Contract every muscle below theneck as tightly as possible. Holdfor 10 seconds. Repeat 3 times.

3 -

Sideways

plank on

hand

Lie on your side on the floor anduse your hand for support. Flexyour abs and raise your hip fromthe floor until your body is straight.HOLD THIS POSITION FOR 10SECONDS WHILE YOUCONTRACT EVERY MUSCLEBELOW NECK, AS TIGHTLY ASPOSSIBLE. REPEAT 3TIMES ON EACH SIDE.

See video of your exercises

© 2015 ExorLive AS ® 1 4/23/2015