This is a sample program to give you an idea of what to expect when you order your online training program. All programs come with colour photos and have full descriptions of each exercise. With your online training programs you will also receive a training schedule, advising you how often to exercise and how many repetitions of each exercise to do. And if you ever have any questions, all you have to do is send me an email. I want you to succeed!
1. Squats with Dumbbells
Muscles worked - Glutes, Quadriceps, Hamstrings, Hip Flexors
Exercise Description- Pick up a pair of dumbbells and hold then at ear level. Stand with your legs shoulder-width apart. Squat down as though you were going to sit in a chair. Try to come low enough so that your knees are in line with your hips. Make sure your knees do not go past your toes. Keep your core tight. Repeat for the number of repetitions.
Muscles worked - Glutes, Quadriceps, Hamstrings, Hip Flexors
Exercise Description- Pick up a pair of dumbbells and hold then at ear level. Stand with your legs shoulder-width apart. Squat down as though you were going to sit in a chair. Try to come low enough so that your knees are in line with your hips. Make sure your knees do not go past your toes. Keep your core tight. Repeat for the number of repetitions.
2. Chest Press with Dumbbells
Muscles worked Pectoralis Major and Pectoralis Minor
Exercise Description - Grab a pair of dumbbells and lie on a flat bench. Your feet should be flat on the floor or on the seat with knees bent. Your back should stay in contact with the bench at all times. Start with elbows bent and in line with your shoulders. Hands should be holding the dumbbells in an over grasp position and should be shoulder-width apart. Make sure that your hands are directly over your elbows (not in front of or behind the elbows). Keep your wrists straight. Push the weights upward letting the dumbbells meet at the top of the movement. Keep a slight bend in the elbows. As you do a chess press you want to imagine that you are drawing a triangle with your arms. You begin at the bottom of the triangle and then lift the weights up to the point of the triangle. Slowly lower the dumbbells to the starting position. Repeat for the number of repetitions.
Muscles worked Pectoralis Major and Pectoralis Minor
Exercise Description - Grab a pair of dumbbells and lie on a flat bench. Your feet should be flat on the floor or on the seat with knees bent. Your back should stay in contact with the bench at all times. Start with elbows bent and in line with your shoulders. Hands should be holding the dumbbells in an over grasp position and should be shoulder-width apart. Make sure that your hands are directly over your elbows (not in front of or behind the elbows). Keep your wrists straight. Push the weights upward letting the dumbbells meet at the top of the movement. Keep a slight bend in the elbows. As you do a chess press you want to imagine that you are drawing a triangle with your arms. You begin at the bottom of the triangle and then lift the weights up to the point of the triangle. Slowly lower the dumbbells to the starting position. Repeat for the number of repetitions.
3. Triceps Pushdown Machine
Muscles worked- Triceps
Exercise description - Clip in a triceps rope attachment. Stand with your legs hip-width apart with knees slightly bent. Grip the bottom of the rope. Keeping your elbows glued to your sides begin with hands at chest level. Slowly push down. At the bottom of the movement flare your arms out slightly to further isolate the triceps. Slowly bring arms back up to chest level. Repeat for the number of repetitions.
Muscles worked- Triceps
Exercise description - Clip in a triceps rope attachment. Stand with your legs hip-width apart with knees slightly bent. Grip the bottom of the rope. Keeping your elbows glued to your sides begin with hands at chest level. Slowly push down. At the bottom of the movement flare your arms out slightly to further isolate the triceps. Slowly bring arms back up to chest level. Repeat for the number of repetitions.
4. Arnolds on Stability ball
Muscles worked - Deltoids, Triceps, Core and Stabilizers
Exercise description - Grab a pair of dumbbells and sit on a stability ball. Dig your heels into the ball, keep your back straight and your core tight. Raise your arms until the dumbbells are in front of your face, touching lightly. Your palms should be facing your face. Using both arms, lift the dumbbells overhead, turning your hands outward as you go.
Touch the weights lightly together at the top of the movement. Do not lock your elbows. Slowly lower the dumbbells back down to the starting position in front of your face, twisting your palms inward as you lower. Move slowly and smoothly.
Repeat for the number of repetitions.
Muscles worked - Deltoids, Triceps, Core and Stabilizers
Exercise description - Grab a pair of dumbbells and sit on a stability ball. Dig your heels into the ball, keep your back straight and your core tight. Raise your arms until the dumbbells are in front of your face, touching lightly. Your palms should be facing your face. Using both arms, lift the dumbbells overhead, turning your hands outward as you go.
Touch the weights lightly together at the top of the movement. Do not lock your elbows. Slowly lower the dumbbells back down to the starting position in front of your face, twisting your palms inward as you lower. Move slowly and smoothly.
Repeat for the number of repetitions.
5. Lateral Pulldown
Muscles worked- Lats, Biceps
Exercise description - Sit down on the seat of the lat pull down machine. Adjust the thigh pads so that your thighs will be held snugly beneath them during the exercise. Choose your weight. Grip the bar and sit down with arms fully extended above you, making sure your hands are shoulder-width apart. Lean back 30 degrees and slowly pull the bar down to the top of your chest. Slowly return to the starting position. Focus on drawing your shoulder blades together as you pull the bar down to your chest. Repeat for the number of repetitions.
Muscles worked- Lats, Biceps
Exercise description - Sit down on the seat of the lat pull down machine. Adjust the thigh pads so that your thighs will be held snugly beneath them during the exercise. Choose your weight. Grip the bar and sit down with arms fully extended above you, making sure your hands are shoulder-width apart. Lean back 30 degrees and slowly pull the bar down to the top of your chest. Slowly return to the starting position. Focus on drawing your shoulder blades together as you pull the bar down to your chest. Repeat for the number of repetitions.
6. Preacher Curls on a Stability Ball
Muscles worked - Biceps and Stabilizers
Exercise description – Grab a yoga mat, a stability ball and a pair of dumbbells. Kneel on the mat with the stability ball in front of you. Place the dumbbells on the floor in front of the stability ball. Rest your chest on the ball. Grab the dumbbells in an under-grip position. Slowly curl the weights up to your shoulders. Slowly lower the dumbbells back to the floor. Repeat for the number of repetitions.
Muscles worked - Biceps and Stabilizers
Exercise description – Grab a yoga mat, a stability ball and a pair of dumbbells. Kneel on the mat with the stability ball in front of you. Place the dumbbells on the floor in front of the stability ball. Rest your chest on the ball. Grab the dumbbells in an under-grip position. Slowly curl the weights up to your shoulders. Slowly lower the dumbbells back to the floor. Repeat for the number of repetitions.
7. Plank
Muscles Worked - Core
Lie on your stomach. Place your elbows beneath your shoulders and interlace your fingers. Push yourself up so that only your forearms, hands and toes are in contact with the ground. Keep your body straight (like a plank!). Hold for the full duration of the exercise.
Muscles Worked - Core
Lie on your stomach. Place your elbows beneath your shoulders and interlace your fingers. Push yourself up so that only your forearms, hands and toes are in contact with the ground. Keep your body straight (like a plank!). Hold for the full duration of the exercise.
8. Bird Dog
Muscles worked - Lower Back, Shoulder Stabilizers and Balance
Exercise description - Kneel on a mat on your hands and knees. Knees should be hip-width apart and hands should be shoulder-width apart. Raise your right arm and left leg, extending each in opposite directions. Your hand should be should-height and your foot should be lifted to hip-height. Hold for a second and then slowly lower back down. Switch sides so that you now lift your left arm and right leg. Hold for a second and then slowly lower. Repeat, alternating sides, for the number of repetitions.
Muscles worked - Lower Back, Shoulder Stabilizers and Balance
Exercise description - Kneel on a mat on your hands and knees. Knees should be hip-width apart and hands should be shoulder-width apart. Raise your right arm and left leg, extending each in opposite directions. Your hand should be should-height and your foot should be lifted to hip-height. Hold for a second and then slowly lower back down. Switch sides so that you now lift your left arm and right leg. Hold for a second and then slowly lower. Repeat, alternating sides, for the number of repetitions.
