Power Fit Training Manual

Power Fit Exercise Manual – Dion & Hodsdon

SALEM YMCA

POWER FIT TRAINING MANUAL

· In the following pages you will find various pictures of lifts and activities we will be doing as part of this training program.

· The goal of this program is not only to get you into better physical shape, but also to introduce you to new training methods that will expand your enjoyment and capabilities as a healthy individual.

· Remember, always maintain proper form, keep breathing and stop when it hurts.. too much.

Enjoy, and Safe lifting

Prepared by:

Professor Steven Dion – Health and Wellness/Health Education Coordinator –

Salem State College

Brandi Hodsdon – Health and Wellness Director – Salem YMCA

Primary Exercises:

These exercises will be preformed throughout the 5-week program. These are the main exercises of the program. These exercises focus on the development of a strong and stable core.

Be sure to see the final page to read the directions of how to implement this program

Primary Exercise 1 – Bench Press

Primary Exercise 2 – Pull-Ups

Primary Exercise 3 – Push-Press

Primary Exercise 4 – Dead Lift

Primary Exercise 5 – Weighted Lung Walks

Primary Exercise 6 – Weighted Step-Ups

Primary Exercise 7 – Squats

Supplementary Exercises

These are exercises that will be performed in between the primary exercise where you would normally be resting. The purpose of these exercises is to keep the body moving and active, as well as to further strengthen the core and stabilizer muscles.

Supplementary Exercise 1 – Ab Crunches on Bench

Supplementary Exercise 2- Bench Dips

Supplementary Exercise 3 - Donkey Kicks

Supplementary Exercise 4 – Supermans

Supplementary Exercise 5 - Bicep Curls

Supplementary Exercise 6 – Front Shoulder Raises

Supplementary Exercise 7 – Lateral Shoulder Raises

Exercise Protocol

· Each primary exercise will be performed for 30 seconds to begin with.

· After the first set for 30 seconds, each participant will do seated abdominal crunches for 30 seconds.

· At the end of the 30 seconds, you will do your second set of the primary exercise.

· After the second set, you will run 2 laps around the gym or for 30 seconds. If there is no place to run, choose another supplementary exercise to perform.

· After the run, you will do your last set of the primary exercise.

· After your third set, you will do another 30 seconds bench abdominal crunches.

· After the crunches, you will move to your second Primary Exercise and follow this same pattern unless specified by the instructor.

· You will end up doing all 6/7 primary exercises for 3 sets and abdominal crunches, running laps and abdominal crunches 18 times by the end workout.

· The additional supplementary exercises provided can be supplemented instead of the abdominal crunches or running laps depending on availability of space or interest.

Exercise Guidelines

· Breathing Tips: Continue breathing throughout the entire exercise. Exhale during exertion.

· Rest and Rehab Tips: Take at least one to two days off after each heavy exercise bout to allow full recovery of the muscles worked.

· Food Tips: Best to eat some carbs and little protein post exercise.

· Injury Tips: There is a difference between pain and injury. If the pain doesn’t subside within a few days, give it more rest, then if it persists, see a physician.

· Additional Exercise Suggestions: As a group we will do this program 2 days per week, but we recommend an additional day of weight training. You can either do the same types of exercises or a full body circuit.

· Motivational Tips:

o Keep a journal or a record of your workouts to monitor your progression (weights, reps, sets, time, feelings, etc)

o Workout with a friend – it promotes safety and commitment

o Reward yourself for just showing up. That first step off the couch and out the door is the hardest step you’ll take – but they are the most important.