Exercise		Manual-Notes (if any)
Power Jacks 1. Start in a shoulder width stance with your knees slightly bent. 2. Jump up into the air and spread your legs out into a wide stance and land in this position. 3. Immediately proceed into a squat and then stand back up into a jump to land with both feet at a shoulder width stance. 4. Repeat this movement for the recommended repetitions. Trainer's comments:	Sets Reps Weight/ Resistance 1 20
Figure 8 Start Position: Hold medicine ball with your arms extended over your right shoulder. In one continuous motion bring the ball down in front of you like you are chopping wood and the ball should end towards your left foot. Stand back up and raise the ball straight up over your left shoulder and now bring the ball down towards your right foot. You will have to bend at your knees to complete this. Return to starting position and repeat. Trainer's comments: If you don't have a medicine ball use a dumb bell.	Sets Reps Weight/ Resistance 1 40
Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions Trainer's comments:	Sets Reps Weight/ Resistance 1 12
Barbell Pullover 1) Lie back on flat bench with feet flat on ground. 2) Place barbell overhead like a chest press. 3) Start position: Extend elbows and raise barbell even with the eye-line. 4) With elbows slightly bent, lower barbell back even to slightly below head level. 5) Return to start position. 6) Remember to keep back straight. Hyperextension or flexion may cause injury to back. Knees may be bent and feet placed on bench if difficult to stabilize lower back. Trainer's comments: Instead of the bench we will be lying on the ground using our dumb bells.	Sets Reps Weight/ Resistance 1 20
Standard Pushup 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor. 3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor. 5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back. Trainer's comments:	Sets Reps Weight/ Resistance 1 20
Tricep Bench Dip 1. Start by placing your hands on the bench and your feet are on the ground with your legs semi straight. 2. Proceed to bend your arms until they are bent to about 90 degrees. 3. Return to the starting position and repeat for the desired repetitions. Trainer's comments:	Sets Reps Weight/ Resistance 1 20
Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat. Trainer's comments:	Sets Reps Weight/ Resistance
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics. Trainer's comments: (Jumpies!!)	Sets Reps Weight/ Resistance 1 20
Single Leg Kickbacks 1. Start in a four point position with your hands and knees on the ground. 2. Proceed to kick your leg back and up until you reach full extension. 3. Squeeze your glute muscle while performing this movement. 4. Repeat with the other leg. 5. For a more advanced movement you can attach an ankle weight around your leg. Trainer's comments: (Butt Kicks)	Sets Reps Weight/ Resistance 1 20
Oblique Crunch 1. Start by placing your left foot over your right knee and place your hands behind your head. 2. Lift your shoulders up off the ground and twist so that your right elbows tries to touch your left knee. 3. Return to the starting position and repeat according to the required repetitions. 4. Repeat with the other side. Trainer's comments: Remember ro do 20 on each side.	Sets Reps Weight/ Resistance 1 20
Reverse Crunch with hands behind your head 1. Start by lying on your back with your hands behind or above your head. 2. Proceed to draw in your belly button toward your spine and lift both legs up at the same time towards your chest. 3. Return to the starting position and repeat making sure that you don't arch your back as you are lowering or raising your legs. Trainer's comments:	Sets Reps Weight/ Resistance 1 20
Plank 1. Start by placing your forearms on the ground and forming a plank with your forearms and feet. 2. Hold this position keeping your body parallel to the ground for the required time. Trainer's comments:	Sets Reps Weight/ Resistance 1