Exercise		Manual-Notes (if any)
8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid. Trainer's comments:	Sets Reps Weight/ Resistance 1 10
Wide Pushups 1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line. 2. Place hands 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: Alternate this with the diamond pushups.	Sets Reps Weight/ Resistance 1 20
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:	Sets Reps Weight/ Resistance 1 20
Lying Dumbbell Tricep Extension 1) Sit in upright position on a flat bench. Grasp DB’s rest it on corresponding thighs. 2) Start position: Lie onto back and bring the DB to your chest. Press DB up so that it is directly over upper chest. 3) Lower DB towards forehead by bending elbows to 90°. Elbows should remain pointing forward. 4) Return to start position. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement. Trainer's comments: This ends your upper body circuit go back to the body builders and repeat the entire circuit 3 times.	Sets Reps Weight/ Resistance 1 20
DB squat and press 1. Start by holding the dumbells at shoulder level. 2. Proceed into a squat and when you start to stand up push the dumbells overhead until fully extended. 3. Bring the dumbells back down and go into a 1/4 squat. Return to the starting position. 4. Repeat this movement for the recommended repetitions. Trainer's comments: This begins your second circuit mainly focused on the lower body.	Sets Reps Weight/ Resistance 1 20
Dynamic Lunge and Curl 1. Start by holding the dumbells at your side. 2. Lunge forward and down with your left foot. 3. As you stand up curl the dumbells up to shoulder height. Return to the starting position with the dumbells. 4. Repeat with the opposite leg until all recommended repetitions are completed. Trainer's comments:	Sets Reps Weight/ Resistance 1 20
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:	Sets Reps Weight/ Resistance 1 20
Belly Blaster 1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes. 2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count. 3. Return to the starting and repeat for the prescribed number of repetitions. Trainer's comments: This ends your second circuit go back to the dumb bell squat press and repeat the entire circuit 3 times.	Sets Reps Weight/ Resistance 1 30
Alternating Toe Touch 1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body Trainer's comments: This exercise begins your final circuit.	Sets Reps Weight/ Resistance 1 20
V-Up 1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet. 3) Return to start position. Trainer's comments:	Sets Reps Weight/ Resistance 1 20
Crunch 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. 3. Return to start position. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments:	Sets Reps Weight/ Resistance 1 40
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: This ends your final circuit go back to the alternating toe touches and repeat the entire circuit 3 times.	Sets Reps Weight/ Resistance 1