UNIVERSITY 1/2 Losing Weight BEGINNER WORKOUT KEY WORKOUT DESCRIPTIONS ON PAGE 2 CIRCUIT: The number of times you will repeat the exercise for the set number of repetitions DAY 1 Bench Press Flutter Kicks Lying Leg Curls Romanian Deadlifts 10 min on bike 3 Circuits, 15 reps I C J P O DAY 2 Air Bike Military Press Machine Ab Crunch Machine Lateral Raise Butt-Ups 10 min on treadmill 3 Circuits: delts- 15,12,10; abs- 30 C C G K K O DAY 3 Hack Squat Leg Extension Dumbbell Curls Bar Curls 10 minutes on elliptical 3 circuits, 15 reps J J B, D B, D O DAY 4 Bench Dip Ab Crunch Machine Dip Machine Cable Tricep Extension Butt-Ups 10 minutes on treadmill B, D C G H H O FREE PERSONAL TRAINING CONSULTATION *Some restrictions may apply. See gym for more details. Limited to the first 50 life changers. REPS: The number of times you will perform the excercise I STARTED Here MAP LOCATION 3 circuits: triceps 15 reps, abs 30 reps DAY 5 DAY 6 DAY 7 Seated Cable Rows Pullups Calf Raises Back Extensions Stiff Leg Goodmornings 3 circuits, 15 reps 10 minutes on bike H H J G P Light Cardio (20-30 min) O Rest O UNIVERSITY 2/2 Workout HOW TO GUIDE AB CRUNCH MACHINE • Sit on the ab machine and place your feet under the pads provided with triceps resting on the pads. • Begin to lift the legs as you crunch your upper torso. BACK EXTENSIONS • Lie face down on an upright bench, tucking your ankles securely under the footpads. • Bend forward slightly at the waist as far as you can. • Rise up without arching your back past a straight line. BAR CURL FLUTTER KICKS • Lie face down on a flat bench with the hips on the edge. • Straighten the legs until they are level with the hips. • Lift the left leg higher than the right leg. Continue alternating. HACK SQUAT • Stand against the back pad of the machine. • Keep your feet about 3 inches apart. • Slowly lower the unit by bending the knees. LATERAL RAISE • Stand with your torso upright while holding a barbell at a • Start with the dumbbells by your sides. shoulder-width grip. • Lift the dumbbells to your side until arms are parallel with • Curl the bar forward while contracting the biceps. the floor. • Continue until your biceps are fully contracted and the bar is at shoulder level. LEG EXTENSIONS • Slowly bring the bar back to the starting position. • Sit on the machine with your legs under the pad. • Using your quadriceps, extend your legs to the maximum. BENCH DIP • Slowly lower the weight back to the original position. • Hold on to the edge of a bench, hands separated at shoulder width. LYING LEG CURLS • Slowly lower your body until to the floor. • Lie face down on the leg curl machine. • Use your triceps to bring your torso up again. • Curl your legs up as far as possible without lifting the upper legs from the pad. BENCH PRESS • Lie flat on a bench. • Lift the bar from the rack and hold it straight over you. • Lower the bar until it touches your chest. • Push the bar back to the starting position. BUTT-UPS • Begin by resting on your forearms in a 90-degree angle. • Raise your glutes toward the ceiling to close the distance between your ribcage and hips. • Lower back down but don’t let your back sag to the ground. CABLE TRICEP EXTENSION MILITARY PRESS • Grab the handles to your sides. • Lift the handles and extend your arms fully. • Lower the handles slowly back to the starting position. PULL UPS • Choose a grip (wide, medium or close). • Bring your torso back about 30 degrees. • Pull your torso up to the bar. ROMANIAN DEADLIFT • Grab a barbell using a pronated (palms facing down) grip. • Lie face up on the bench of a seated row machine that has a • Use your hips to lift the bar. rope attached to it. • Lower the bar by pushing the hips back. • Grab the rope and position your elbows at a 90-degree angle. SEATED CABLE ROW • Extend your lower arms until they are straight and vertical. • With your arms extended, pull back until your torso is at a 90-degree angle from your legs. CALF RAISES • Pull the handles back toward your torso. • The balls of your feet should be secured with the heels • Squeeze your back muscles. extending off the machine. • Raise your heels as high as possible and flex your calves. STIFF LEG GOOD MORNINGS • Lower your heels until the calves are stretched. • Rack the bar across the rear of your shoulders. • Keep your shoulder blades pinched together and your knees DUMBBELL CURL slightly bent. • Stand straight with a dumbbell in each hand at arm’s length. • Bend at the hips, moving them back as you bend over near • Curl the weights while contracting your biceps. to parallel. • Raise the weights until your biceps are fully contracted. • Reverse the motion by extending through the hips.