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8/6/2019 HER Power Lifestyle Online Fitness Training Plan G2-WK3&4-All Levels-Some Equipment - 1 - Monday -Upper Goal Get Fit Start date Time 2 End date Instructions

Exercises Date / / / / Date / / / / 1. Burpee jump up push up Full Body, Chest 2. Concentration curl, right - DB Set 1 10 x Set 1 15 x lbs Set 2 10 x Set 2 15 x lbs Set 3 10 x Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Stand up straight. down on the oor. Assume the push up position. Bend one Sit on the platform. Keep your back in a neutral position. Move your torso forward. arm. Squat down on the oor. Jump up. Grab and hold the dumbbell. Place one elbow against the inside of your knee. Bend one elbow.

3. Concentration curl, left - DB Biceps 4. kickback, left - DB Triceps Set 1 15 x lbs Set 1 15 x lbs Set 2 15 x lbs Set 2 15 x lbs Set 3 15 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Sit on the platform. Keep your back in a neutral position. Move your torso forward. Grab and hold the dumbbell. Move your hips sideways. Place one leg on the platform. Grab and hold the dumbbell. Place one elbow against the inside of your knee. Bend Keep your back in a neutral position. Stretch one elbow. one elbow.

5. Triceps kickback, right - DB Triceps 6. incline, alternated - DBs Biceps Set 1 15 x lbs Set 1 18 x lbs Set 2 15 x lbs Set 2 18 x lbs Set 3 15 x lbs Set 3 18 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Grab and hold the dumbbell. Place one hand on the platform. Place one leg on the Sit on the platform. Grab and hold the dumbbell. Bend one elbow. Stretch one elbow. platform. Keep your back in a neutral position. Stretch one elbow. Alternate between arms.

7. Triceps extension standing, right - DB Triceps 8. Triceps extension standing, left - DB Triceps Set 1 12 x lbs Set 1 12 x lbs Set 2 12 x lbs Set 2 12 x lbs Set 3 12 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Grab and hold the dumbbell. Stand up straight. Extend one arm up. Bend one elbow. Grab and hold the dumbbell. Stand up straight. Extend one arm up. Bend one elbow. Stretch one elbow. Stretch one elbow.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=3122172 1/8 8/6/2019 HER Power Lifestyle Online Fitness 9. Side raise seated - DBs Shoulders 10. Shoulder press, right - DB Shoulders Set 1 15 x lbs Set 1 12 x lbs Set 2 15 x lbs Set 2 12 x lbs Set 3 15 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Sit on the platform. Keep your back in a neutral position. Grab and hold the Grab and hold the dumbbell. Place your feet at hip width. Keep your back in a neutral dumbbells. Keep your arms slightly bent. Lift your arms sideways. Hands at shoulder position. Extend one arm up. height.

11. Shoulder press, left - DB Shoulders 12. Bent-over - DBs Upper Back Set 1 15 x lbs Set 1 15 x lbs Set 2 15 x lbs Set 2 15 x lbs Set 3 15 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Grab and hold the dumbbell. Place your feet at hip width. Keep your back in a neutral Grab and hold the dumbbells. Move your torso slightly forward. Keep your back in a position. Extend one arm up. neutral position. Keep your knees at hip width. Pull your arms back.

13. Bent-over reverse y - DBs Upper Back Set 1 15 x lbs Set 2 15 x lbs Set 3 15 x lbs Set 4 Set 5 Note

Grab and hold the dumbbells. Move your torso forward. Keep your knees slightly bent. Lift your arms sideways.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=3122172 2/8 8/6/2019 HER Power Lifestyle Online Fitness Training Plan G2-WK3&4-All Levels-Some Equipment - 2 - Wednesday- Legs Goal Get Fit Start date Time 2 End date Instructions

Exercises Date / / / / Exercises Date / / / / 1. Goblet squat - DB Quads, Glutes 2. Step up high, right - DBs - Box Quads, Glutes Set 1 15 x lbs Set 1 12 x lbs Set 2 15 x lbs Set 2 12 x lbs Set 3 15 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Place your feet outside hip width. Toes pointing up at an angle. Grab the dumbbell Place one foot on the platform. Grab and hold the dumbbells. Keep your back in a with two hands. Bend through your knees. Keep your torso straight. neutral position. Relax your shoulders. Step onto the platform.

3. Bulgarian split squat, left - DBs - Box Quads, Glutes 4. Bulgarian split squat, right - DBs - Box Quads, Glutes Set 1 15 x lbs Set 1 15 x lbs Set 2 15 x lbs Set 2 15 x lbs Set 3 15 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Grab and hold the dumbbells. Place your feet in split squat stance. Place one foot on Grab and hold the dumbbells. Place your feet in split squat stance. Place one foot on the platform. Move the rear knee towards the ground. Keep your back in a neutral the platform. Move the rear knee towards the ground. Keep your back in a neutral position. position.

5. Reverse , left - DBs Quads, Glutes 6. Lunge walk press - DBs Quads, Glutes, Shoulders Set 1 15 x lbs Set 1 12 x lbs Set 2 15 x lbs Set 2 12 x lbs Set 3 15 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Grab and hold the dumbbells. Keep your head in a neutral position over your torso. Grab and hold the dumbbell. Stand up straight. Lunge forward. Extend your arms Lunge back. Move the rear knee towards the ground. upwards. Stand up straight. Move your arms down. Alternate between your legs.

7. Sumo squat - DB Quads, Glutes 8. Abduction leg lying, right Abductor Set 1 15 x lbs Set 1 15 x Set 2 15 x lbs Set 2 15 x Set 3 15 x lbs Set 3 15 x Set 4 Set 4 Set 5 Set 5 Note Note

Grab and hold the dumbbell. Place your feet outside hip width. Lower yourself until Lay on your side on the oor. Keep your back in a neutral position. Place one hand on the upper leg is parallel to the oor. Keep your head in a neutral position over your the side of your head. Place your feet on top of each other. Lift the top leg. torso.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=3122172 3/8 8/6/2019 HER Power Lifestyle Online Fitness 9. Abduction leg lying, left Abductor 10. Hip bridge Glutes Set 1 15 x Set 1 12 x Set 2 15 x Set 2 12 x Set 3 15 x Set 3 12 x Set 4 Set 4 Set 5 Set 5 Note Note Coach note: Squeeze at the top. You can hold a dumbbell on your hips to add resisstance..

Lay on your side on the ball. Keep your back in a neutral position. Place one hand on Lay on your back on the oor. Keep your back in a neutral position. Place your feet at the side of your head. Place your feet on top of each other. Lift the top leg. on the oor. Place your arms on the oor. Lift your hips up.

11. Glute raise lying bent leg, left Glutes 12. Glute raise lying bent leg, right Glutes Set 1 15 x Set 1 15 x Set 2 15 x Set 2 15 x Set 3 15 x Set 3 15 x Set 4 Set 4 Set 5 Set 5 Note Note

Lay down on your stomach. Keep your back in a neutral position. Place your palms on Lay down on your stomach. Keep your back in a neutral position. Place your palms on the oor. Bend your knee. Lift one leg. the oor. Bend your knee. Lift one leg.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=3122172 4/8 8/6/2019 HER Power Lifestyle Online Fitness Training Plan G2-WK3&4-All Levels-Some Equipment - 3 - Thursday- Upper Goal Get Fit Start date Time 2 End date Instructions

Exercises Date / / / / Exercises Date / / / / 1. Arnold press - DBs Front Shoulders 2. Side raise seated - DBs Shoulders Set 1 12 x lbs Set 1 12 x lbs Set 2 10 x lbs Set 2 12 x lbs Set 3 8 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Sit on the platform. Grab and hold the dumbbells. Hands at shoulder height. Palms Sit on the platform. Keep your back in a neutral position. Grab and hold the facing back. Extend your arms upwards. Palms facing forward. dumbbells. Keep your arms slightly bent. Lift your arms sideways. Hands at shoulder height.

3. Biceps curl into shoulder press Biceps, Shoulders 4. seated two sides - DBs Front Shoulders Set 1 12 x lbs Set 1 12 x lbs Set 2 12 x lbs Set 2 12 x lbs Set 3 12 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Grab and hold the dumbbells. Stand up straight. Bend your elbows. Extend your arms Sit on the platform. Grab and hold the dumbbells. Lift one arm forward . upwards. Keep your back in a neutral position.

5. Thruster - DBs Quads, Glutes, Shoulders 6. Buttery - DBs Chest Set 1 15 x lbs Set 1 12 x lbs Set 2 15 x lbs Set 2 12 x lbs Set 3 15 x lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Grab and hold the dumbbells. Place your feet at hip width. Lower yourself until the Lay on your back on the at bench. Grab and hold the dumbbells. Extend your arms upper leg is parallel to the oor. Extend both legs. Extend your arms upwards. Keep forward. Lower your arms to the side. Keep your elbows slightly bent. your back in a neutral position.

7. , alternated - DBs Upper Chest 8. Triceps extension seated - DB Triceps Set 1 18 x lbs Set 1 15 x lbs Set 2 18 x lbs Set 2 15 x lbs Set 3 18 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Grab and hold the dumbbells. Lay on your back on the at bench. Bend one elbow. Sit on the platform. Grab the dumbbell with two hands. Extend your arms upwards. Stretch one elbow. Alternate between arms. Keep your shoulders in xed position. Bend your elbows. Extend your elbow.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=3122172 5/8 8/6/2019 HER Power Lifestyle Online Fitness 9. Hammer Curl, alternated - DBs Biceps Set 1 15 x lbs Set 2 15 x lbs Set 3 15 x lbs Set 4 Set 5 Note

Place your feet in stride position. Keep your back in a neutral position. Grab and hold the dumbbell. Palm facing out. Keep one shoulder in xed position. Bend one elbow. Alternate between arms.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=3122172 6/8 8/6/2019 HER Power Lifestyle Online Fitness Training Plan G2-WK3&4-All Levels-Some Equipment - 4 - Satuday- Legs Goal Get Fit Start date Time 2 End date Instructions

Exercises Date / / / / Exercises Date / / / / 1. Squat - DBs Quads, Glutes 2. Split squat, right - DBs Quads, Glutes Set 1 15 x lbs Set 1 15 x lbs Set 2 15 x lbs Set 2 15 x lbs Set 3 15 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Place your feet at hip width. Keep your head in a neutral position over your torso. Place your feet in stride position. Grab and hold the dumbbells. Keep your back in a Grab and hold the dumbbells. Keep your arms next to your body. Bend through your neutral position. Move the rear knee towards the ground. knees. Keep your torso straight.

3. Split squat, left - DBs Quads, Glutes 4. Lunge lateral, right - DBs Quads, Glutes Set 1 15 x lbs Set 1 15 x lbs Set 2 15 x lbs Set 2 15 x lbs Set 3 15 x lbs Set 3 15 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Place your feet in stride position. Grab the barbell. Place the bar behind your neck. Place your feet at hip width. Grab and hold the dumbbells. Keep your back in a neutral Keep your back in a neutral position. Move the rear knee towards the ground. position. Keep your head in a neutral position over your torso. Lunge to the side.

5. Lunge lateral, left - DBs Quads, Glutes 6. Standing calf raise Calves Set 1 15 x lbs Set 1 15 x Set 2 15 x lbs Set 2 15 x Set 3 15 x lbs Set 3 15 x Set 4 Set 4 Set 5 Set 5 Note Note

Place your feet at hip width. Grab and hold the dumbbells. Keep your back in a neutral Place your feet next to each other. Stand on your toes. position. Keep your head in a neutral position over your torso. Lunge to the side.

7. Wall squat weighted - FB Quads, Glutes 8. , stiffed legs - DBs Glutes, Lower Back, Set 1 45 s lbs Set 1 12 x lbs Set 2 45 s lbs Set 2 12 x lbs Set 3 45 s lbs Set 3 12 x lbs Set 4 Set 4 Set 5 Set 5 Note Note

Place your feet at hip width. Lean your back against the ball. Keep your back in a Place your feet outside hip width. Keep the dumbbell in front of your shins. Bring your neutral position. Keep your arms next to your body. Grab and hold the dumbbells. back. Keep your knees slightly bent. Keep your back in a neutral position. Bend through your knees. Extend your knees, hip and back.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=3122172 7/8 8/6/2019 HER Power Lifestyle Online Fitness 9. Hip bridge one leg lying, right Glutes, Quads 10. Hip bridge one leg lying, left Glutes, Lower Back Set 1 15 x Set 1 15 x Set 2 15 x Set 2 15 x Set 3 15 x Set 3 15 x Set 4 Set 4 Set 5 Set 5 Note Note

Lay on your back on the oor. Keep your back in a neutral position. Keep your knees Lay on your back on the oor. Keep your back in a neutral position. Keep your knees bent. Place your hands on your stomach. Extend one leg. bent. Place your hands on your stomach. Extend one leg.

11. Adduction leg lying, left Quads 12. Adduction leg lying, right Quads Set 1 15 x Set 1 12 x Set 2 15 x Set 2 10 x Set 3 15 x Set 3 8 x Set 4 Set 4 Set 5 Set 5 Note Note

Lay on your side on the oor. Keep your back in a neutral position. Place one hand on Lay on your side on the oor. Keep your back in a neutral position. Place one hand on the side of your head. Keep one leg off the ground. Lift the lower leg. the side of your head. Keep one leg off the ground. Lift the lower leg.

https://herpowerlifestyle.virtuagym.com/user/aschoroth1/exercise/print?show_weights=false&view=compact&multipage=true&desc=true&plan_id=3122172 8/8