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Table of Contents EXERCISES FOR THE CORE ..............................................................................................................3
CRUNCH ............................................................................................................................................... 3 CRUNCH OPPOSITE LEG & ARM ARM ..................................................................................................................... 4 BRIDGE ................................................................................................................................................. 5 BRIDGE CRUNCH PLUS PLUS ................................................................................................................................... 6 SIDE PLANK ......................................................................................................................................... 7 CROSS-OVER ...................................................................................................................................... 8 CROSS-OVER GARHAMMER RAISE RAISE ........................................................................................................................ 9 STANDING DOUBLE CRUNCH .................................................................................................... CRUNCH .................................................................................................... 10 STABILITY BALL BALANCE ........................................................................................................... BALANCE ........................................................................................................... 11 EXERCISES FOR THE LOWER BODY ..........................................................................................12 12
WALL SIT SIT ............................................................................................................................................ 12 PLIE SQUAT SQUAT ....................................................................................................................................... 13 CALF RAISE ........................................................................................................................................ RAISE ........................................................................................................................................ 14 GLUTE KICK-BACK .......................................................................................................................... 15 DONKEY KICK ................................................................................................................................... ................................................................................................................................... 16 SQUAT WITH SINGLE-LEG LIFT .................................................................................................. LIFT .................................................................................................. 17 BULGARIAN SPLIT SQUAT ........................................................................................................... SQUAT ........................................................................................................... 18 FORWARD LUNGE LUNGE .......................................................................................................................... 19 BACKWARDS LUNGE ..................................................................................................................... LUNGE ..................................................................................................................... 20 SINGLE-LEG DEADLIFT DEADLIFT ................................................................................................................. 21 TICK-TOCK LUNGE .......................................................................................................................... LUNGE .......................................................................................................................... 22 PLATTER LUNGE .............................................................................................................................. LUNGE .............................................................................................................................. 23 SINGLE LEG SIT SIT ................................................................................................................................ 24 STANDING FULL EXTENSION ..................................................................................................... EXTENSION ..................................................................................................... 25 EXERCISES FOR THE UPPER BODY ............................................................................................26 26
CHEST PRESS PRESS .................................................................................................................................... 26 BICEP CURL WITH A TWIST .......................................................................................................... TWIST .......................................................................................................... 27 TRICEP DIP ......................................................................................................................................... DIP ......................................................................................................................................... 28 UPRIGHT ROW ROW ................................................................................................................................. 29 EXTERNAL SHOULDER ROTATION ........................................................................................... ROTATION ........................................................................................... 30 BICEP CURL VARIATION VARIATION ............................................................................................................... 31 BENT-OVER LATERAL SHOULDER RAISE ................................................................................ RAISE ................................................................................ 32 OVERHEAD TRICEPS EXTENSION .............................................................................................. EXTENSION .............................................................................................. 33 SHOULDER L ..................................................................................................................................... L ..................................................................................................................................... 34 WALL WALK ...................................................................................................................................... 35
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Table of Contents EXERCISES FOR THE CORE ..............................................................................................................3
CRUNCH ............................................................................................................................................... 3 CRUNCH OPPOSITE LEG & ARM ARM ..................................................................................................................... 4 BRIDGE ................................................................................................................................................. 5 BRIDGE CRUNCH PLUS PLUS ................................................................................................................................... 6 SIDE PLANK ......................................................................................................................................... 7 CROSS-OVER ...................................................................................................................................... 8 CROSS-OVER GARHAMMER RAISE RAISE ........................................................................................................................ 9 STANDING DOUBLE CRUNCH .................................................................................................... CRUNCH .................................................................................................... 10 STABILITY BALL BALANCE ........................................................................................................... BALANCE ........................................................................................................... 11 EXERCISES FOR THE LOWER BODY ..........................................................................................12 12
WALL SIT SIT ............................................................................................................................................ 12 PLIE SQUAT SQUAT ....................................................................................................................................... 13 CALF RAISE ........................................................................................................................................ RAISE ........................................................................................................................................ 14 GLUTE KICK-BACK .......................................................................................................................... 15 DONKEY KICK ................................................................................................................................... ................................................................................................................................... 16 SQUAT WITH SINGLE-LEG LIFT .................................................................................................. LIFT .................................................................................................. 17 BULGARIAN SPLIT SQUAT ........................................................................................................... SQUAT ........................................................................................................... 18 FORWARD LUNGE LUNGE .......................................................................................................................... 19 BACKWARDS LUNGE ..................................................................................................................... LUNGE ..................................................................................................................... 20 SINGLE-LEG DEADLIFT DEADLIFT ................................................................................................................. 21 TICK-TOCK LUNGE .......................................................................................................................... LUNGE .......................................................................................................................... 22 PLATTER LUNGE .............................................................................................................................. LUNGE .............................................................................................................................. 23 SINGLE LEG SIT SIT ................................................................................................................................ 24 STANDING FULL EXTENSION ..................................................................................................... EXTENSION ..................................................................................................... 25 EXERCISES FOR THE UPPER BODY ............................................................................................26 26
CHEST PRESS PRESS .................................................................................................................................... 26 BICEP CURL WITH A TWIST .......................................................................................................... TWIST .......................................................................................................... 27 TRICEP DIP ......................................................................................................................................... DIP ......................................................................................................................................... 28 UPRIGHT ROW ROW ................................................................................................................................. 29 EXTERNAL SHOULDER ROTATION ........................................................................................... ROTATION ........................................................................................... 30 BICEP CURL VARIATION VARIATION ............................................................................................................... 31 BENT-OVER LATERAL SHOULDER RAISE ................................................................................ RAISE ................................................................................ 32 OVERHEAD TRICEPS EXTENSION .............................................................................................. EXTENSION .............................................................................................. 33 SHOULDER L ..................................................................................................................................... L ..................................................................................................................................... 34 WALL WALK ...................................................................................................................................... 35
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POWER MOVES ..................................................................................................................................36
BUTT KICK .......................................................................................................................................... .......................................................................................................................................... 36 NATALIE JILL JUMPING JACKS ................................................................................................... JACKS ................................................................................................... 37 WEIGHTED PUNCHES .................................................................................................................... PUNCHES .................................................................................................................... 38 SQUAT PRESS WITH POWER ....................................................................................................... POWER ....................................................................................................... 39 STEP-UP .............................................................................................................................................. STEP-UP .............................................................................................................................................. 40 TOTAL BODY BLASTER WORKOUTS ........................................................................................41 41
BEGINNER .......................................................................................................................................... 41 BEGINNER INTERMEDIATE ................................................................................................................................ 42 INTERMEDIATE ADVANCED ....................................................................................................................................... 43 ADVANCED
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Hi there - Natalie Jill here! I absolutely love the idea of making small positive changes each week along a fitness and nutrition journey, and that includes adding new and interesting exercises into my regular routine. Every week I’ve provided new
ideas for at-home toning and strengthening moves, and now I’ve compiled them into a single
book that will not only take you through step-by-step instructions, but will also provide you with some set routines so that you don’t have to spend a whole lot of time figuring out which moves to do and when. You’ll notice the pictures have all been taken at my home in a normal environment.
No touch-ups, but certainly some guest appearances from my fabulous daughter Penelope and my sweet dog Bean. Keep in mind that I want you to take into account YOUR individual fitness level, YOUR own range of motion, and YOUR own starting abilities. Modify where you need to make changes, and challenge yourself by not only adding repetitions, but by adding resistance bands or weights where you feel it’s appropriate.
The exercises listed are complete in their their descriptions, and are meant for you to to pick and choose from. I’ve taken the liberty of categorizing them as “Beginner” (GREEN), “Intermediate” (ORANGE), and “Advanced” (PURPLE) but don’t let those labels define your workout. I’ve provided t hree total body blaster routines so that
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you don’t even have to think about what you should do, and I’ve provided you with
a way to track your progress in 4-week increments. No excuses – start today! If you don’t have hand weights, use soup cans! If you need an exercise mat but don’t have
one, use a towel! The sooner you establish your baseline and determine what it will take to accomplish your goals, the sooner you’ll be on your way to reaching them!
I hope this helps to motivate you and to create your own at-home training studio (just like mine!) where you can achieve the fitness go als you’ve set for yourself. Know that I’m putting myself through the same motions, and I know they work. And remember, things don’t just happen, YOU MAKE THEM HAPPEN!!!
Excuses or Solutions...YOU Decide! - Natalie Jill
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EXERCISES FOR THE CORE
CRUNCH
A relatively easy move that you can do almost ANYWHERE! Get working on those ABS! INSTRUCTIONS: 1.
Lie flat on your back with your knees bent, feet flat on the floor, and hands behind your head with your elbows back.
2.
Contract your abdominal muscles (NOT your hip flexors), and lift just your upper back off of the floor. Make sure you’re not pulling your elbows forward and straining your neck – your chin should be up and your head should be
resting lightly on your fingertips. 3.
Exhale as you contract your abdominals and lift off of the floor. Pause and hold the position at the top for several seconds, and inhale as you release and carefully come back down.
4.
25-50 repetitions are ideal, but work within your individual fitness abilities.
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OPPOSITE LEG & ARM
Works the whole body but GREAT for core and lower back! INSTRUCTIONS: 1.
Start in a hands and knees position. Back should be flat with hips slightly tucked, tops of the feet are resting on the floor, and shoulders should be tracking over wrists.
2.
Keeping the core tight, the back flat, and the hips level, extend and raise both your right arm and your left leg (toe pointed!) at the same time.
3.
Hold the raised/extended position for a count of 3 and lower. Switch to the opposite side.
4.
Repeat for a total of 5-15 on each side.
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BRIDGE
How long can you hold this move? Make it a daily challenge! INSTRUCTIONS: 1.
Lie on your back with your feet hip-width, knees bent and your legs drawn up to your butt. You should be able to touch your heels with your fingertips.
2.
Your hands stay at your sides as you push up through your core and hips, keeping your shoulders and head on the floor.
3.
Tighten your glutes, maintain a strong core, tuck your hips and hold the position for 20-60 seconds.
4.
Release the move and repeat as needed.
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CRUNCH PLUS
A modification on the crunch that will help take you to the next level! INSTRUCTIONS: 1.
Lie flat on your back with your legs extended in the air, knees slightly bent, and hands behind your head with your elbows back.
2.
As before, contract your abdominal muscles (NOT your hip flexors), and lift just your upper back off of the floor. Make sure you’re not pulling your elbows forward and straining your neck – your chin should be up and your head
should be resting lightly on your fingertips. 3.
Exhale as you contract your abdominals and lift off of the floor. Pause and hold the position at the top for 2-3 seconds, and inhale as you release and carefully come back down.
4.
25-50 repetitions are ideal, but work within your individual fitness abilities. 6|Page
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SIDE PLANK
How LONG can you hold each side? Works your CORE and OBLIQUES! INSTRUCTIONS: 1.
Lie on your side with your right elbow on the ground.
2.
Lift yourself up to form a plank. Your feet can be stacked (pictured), scissored, or you can place your right knee on the ground.
3.
Your hips should be stacked, and your right shoulder should be directly over your right elbow. Keep the neck in a neutral position.
4.
Reach your left arm up and hold the position for at least a count of ten. Switch sides.
5.
Your goal should be to work yourself up to a hold on each side for a full 60 seconds!
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CROSS-OVER
Time to work that LOWER part of your stomach! INSTRUCTIONS: 1.
Lie flat on your back with your hands at your sides, and legs extended and on the floor.
2.
Keeping your core tight, your head resting in a neutral position on the floor, and your lower back flat on the ground, lift your legs off the floor in an elevated position (higher is easier, lower is harder)
3.
Keeping the legs extended and elevated, open and move them out into a Vposition, then bring them together and cross your ankles.
4.
Your abdominals remained ENGAGED as you open back out and repeat the move. An option is to change the top foot with each cross-over. 8|Page
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GARHAMMER RAISE
The name may sound silly but the move is truly effective! INSTRUCTIONS: 1.
Lie flat on your back with your hands out wide and at your sides, and legs extended and in the air.
2.
Keeping your core tight, your head resting in a neutral position on the floor, and your lower back flat on the ground, lower your legs down to an extended position 1-2 inches from the floor (modify as needed).
3.
Keeping the legs strong and extended, engage both lower and upper abdominals and bring the legs back up and elevated with toes pointed.
4.
Bring the lower back off of the floor and pushing through the lower abdominals to bring your toes up and overhead.
5.
Repeat this move in a SLOW and CONTROLLED manner. 5-10 repetitions are perfect!
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STANDING DOUBLE CRUNCH
Make sure you exhale with each repetition. Standing abs are AMAZING! INSTRUCTIONS: 1.
Start with feet shoulder-width apart and soft knees. Lightly tuck your hips and pull your belly button in towards your spine.
2.
Your right hand comes behind your head with elbow out wide, your left hand come to your waistline.
3.
As you would on the floor, contract your abdominals to bring your shoulders forward, and rotate through the obliques to bring the right elbow across the body. AT THE SAME TIME, your left knee is coming up and across the body to meet your right elbow.
4.
Repeat 10-25 times on one side, then switch to the opposite. Another option is to alternate sides each repetition, but only do so if you feel you have a strong core and can maintain balance.
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STABILITY BALL BALANCE
A strong core helps prevent and alleviate many back problems! YOU’LL ALSO NEED: A stability ball and a flat non-slippery surface INSTRUCTIONS: 1.
If you are a beginner, it’s highly recommended that you start by having
something nearby that you can SAFELY hold onto while you build your ability to balance. 2.
Kneel onto your stability ball, with knees hip- to shoulder-width apart. Start with your hips lightly resting on heels and work your way up into an elevated kneeling position with your hands on your hips and your glutes tight.
3.
Hold the balance position for 20-60 seconds, release and repeat.
4.
As you increase core strength, challenge yourself by changing positions on the ball! 11 | P a g e
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EXERCISES FOR THE LOWER BODY
WALL SIT
A static hold position that will build both strength AND endurance in those quads! YOU’LL ALSO NEED: A stable and SAFE wall to lean/sit back on INSTRUCTIONS: 1.
Stand in front of a wall and lean against it (your entire body should be flat against the wall)
2.
Slide down and step your feet out in front of you until your knees are at about 90-degree angles. It’s as if you’re sitting in a chair!
3.
Contract your abdominals and hold the position for 20-60 seconds. Stand and then repeat!
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PLIE SQUAT
Time to work those neglected inner thighs!!! INSTRUCTIONS: 1.
Stand upright with your feet wider than shoulder-width. You want your heels in, your toes out, your core tight and your hips tucked.
2.
Lower down into a squat – the eventual goal is to get your hips in line with your knees and as close to parallel with the floor as possible.
3.
Make sure your knees don’t pass your toes during the movement.
4.
To come back up, pull through your inner thighs.
5.
Repeat 15-20 times. You can experiment with lifting one heel and then the other, or even both! 13 | P a g e
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CALF RAISE
Nicely defined calves are always a plus! YOU’LL ALSO NEED:
A platform or ledge that’s sturdy and safe for you to step onto
INSTRUCTIONS: 1.
Start with your feet hip-width, standing on top of your chosen step or platform. Hand position is optional – if you have trouble keeping your balance I advise holding onto something safe, but don’t let it aid you in the movement.
2.
Hang both heels off the back of the step or platform. Extend both heels downwards, and then press up into a “high heel” position.
3.
Release and come back down. Keep your pace relatively rapid until you’ve
maxed out on repetitions. 4.
Increase intensity by changing foot position (i.e. single leg raises).
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GLUTE KICK-BACK
Squeeze and kick! Squeeze and kick! INSTRUCTIONS: 1.
Start with your feet hip-width, standing on your right leg, with your left leg extended toe down behind you. If needed, use that right hand to balance, but don’t let it aid you in the movement.
2.
Keep that core strong, shoulders back, and hips tucked, and kick back that left leg while squeezing the left glute.
3.
Hold the move at the top for a 2-3 second count, release and come back down.
4.
Repeat for 15-25 repetitions and then change legs.
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DONKEY KICK
Kick that leg up like a donkey! Make those GLUTES BURN!! INSTRUCTIONS: 1.
Kneel down on the floor with your elbows under your shoulders and supporting your body.
2.
Balancing on your left knee, lift your right leg up and kick it upward straight in the air. Kick as high as possible!
3.
Lower your right leg, bending at the knee until the shin is parallel with the floor. Repeat.
4.
Complete repetitions with right leg and then switch to the left.
5.
15-25 repetitions per leg are ideal.
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SQUAT WITH SINGLE-LEG LIFT
A dynamic movement that will strengthen your legs AND get your heart rate up! INSTRUCTIONS: 1.
Stand upright with your feet hip-width apart and your hands on your hips.
2.
Sit back with weight evenly distributed through the heels, as if you want to sit in a chair. Do not let the knees pass the toes, so work within your given range of motion.
3.
As you stand up, push up into the right leg and lift your left leg up and to the side.
4.
Return your left leg to the starting position, and repeat on the opposite side.
5.
Continue alternating side lifts with the squats. Go for 15-25 repetitions on each leg.
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BULGARIAN SPLIT SQUAT I feel this one all day long – LOVE it!!! YOU’LL ALSO NEED: A stable elevated platform to place your back foot on
INSTRUCTIONS: 1.
Face away from your chosen elevated platform or step, and position yourself about two to three feet away from it.
2.
Bring your right leg behind you and place your right foot on the platform, toe down, with a slight bend in your knee.
3.
Bend your left knee and lower yourself down into a single leg squat, making sure to keep your shoulder back, your hips tucked, and your core strong.
4.
Hold the position and take a 2-3 second count when you reach your full range of motion at the bottom. The goal is to have your left thigh slightly below parallel and your right knee nearly touching the floor.
5.
Press back up again through the left glute and quad, and repeat. Switch over to the opposite side when done with all repetitions on one leg. 10-15 repetitions are ideal. 18 | P a g e
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FORWARD LUNGE Possibly one of the BEST lower body moves. You’ll see results FAST!
INSTRUCTIONS: 1.
Stand upright with your feet hip-width apart and your hands on your hips.
2.
Keeping your left leg in place, take a big step forwards with your right leg.
3.
Your front knee should track over your front ankle and lower into a right-angle position. Your back knee should lower down and ALMOST touch the floor.
4.
Keeping your glutes tight, push off from your right leg and either return to your starting position, or walk forward to have the left leg meet the right.
5.
You can alternate legs and stay in one place, or you can move into a walking lunge, completing your reps while travelling from one point to the next.
6.
15-25 repetitions on each leg are ideal! 19 | P a g e
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BACKWARDS LUNGE
A great variation on the forward lunge that will help hit additional small muscle groups INSTRUCTIONS: 1.
Stand upright with your feet hip-width apart and your hands on your hips.
2.
Keeping your left leg in place, take a big step backwards with your right leg.
3.
Your front knee should track over your front ankle and lower into a right-angle position. Your back knee should lower down and ALMOST touch the floor.
4.
Keeping your glutes tight, push off from your right leg and return to your starting position.
5.
You can alternate legs, completing the same move with the right leg in front and the left leg coming back, OR you can complete repetitions on one leg and then switch to the other side.
6.
15-25 repetitions on each leg is still the goal.
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SINGLE-LEG DEADLIFT
Want a smooth and tight b ehind? You’ve got to work those hamstrings and glutes together! YOU’LL ALSO NEED: 5-10lb weights INSTRUCTIONS: 1.
Start with your feet hip-width and with weights in both hands right in front of your thighs, palms down.
2.
Shifting weight into the right leg, keeping the right knee soft, lift the left leg slightly off the floor with the toe behind and pointed.
3.
Lower your torso forward and downward while at the same time raising the left leg behind you. It’s extremely important to keep your back straight and
strong, and keep the left leg, hip and knee extended throughout the movement. 4.
The weights in your extended hands will lower towards the floor providing extra resistance. Once you feel that stretch in the right hamstring, contract the glutes and hamstring to lift your body back up.
5.
Repeat for 10-20 repetitions and then change legs. 21 | P a g e
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TICK-TOCK LUNGE
This variation combines both forward and backwards lunges – the best of both worlds! INSTRUCTIONS: 1.
Stand upright with your feet hip-width apart and your hands on your hips.
2.
Keeping your left leg in place, take a big step forwards with your right leg (12:00) into a forwards lunge.
3.
Keeping your glutes tight, push off from your right leg and return to center (your starting position).
4.
Now bring the right leg into a backwards lunge (6:00).
5.
Push through your left leg and return your right leg to center (your starting position).
6.
Switch sides. 15-25 repetitions on each leg.
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PLATTER LUNGE
Another variation to keep it interesting – this time adding in an upper-body move! YOU’LL ALSO NEED: 3-8lb weights INSTRUCTIONS: 1.
Stand upright with your feet hip-width apart, weights in each hands with elbows bent and in tight to the waistline, palms up.
2.
Keeping your left leg in place, take a big step forwards with your right leg into a forwards lunge.
3.
At the same time, extend both arms forward as if you’re carrying a large
platter. 4.
Keeping your glutes tight, push off from your right leg and return to your starting position while bringing the arms back into place.
5.
Switch sides. 15-25 repetitions on each leg.
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SINGLE LEG SIT Talk about strength and balance! You’ll need to work yourself up to doing these, so
be patient! YOU’LL ALSO NEED:
A platform or bench to safely sit back on
INSTRUCTIONS: 1.
Start with your feet hip-width standing in front of a platform or bench.
2.
Shift your weight into your right leg and lift your left leg slightly off the ground. You’ll want your arms raised in front of you as they’ll be a counter-
balance for your body as you lower down. 3.
Keep your back straight, hips square, and chin level (resist the urge to look down at your feet!), and slowly bend your right knee and lower your body down to the bench while your left leg remains off the floor.
4.
As soon as you touch down on the platform or bench, push through your right leg and stand back up. Repeat 5-10 times and then switch legs.
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STANDING FULL EXTENSION
A combination move to work shoulders, core and glutes! YOU’LL ALSO NEED: 3-5lb hand weights INSTRUCTIONS: 1.
Holding your hand weights with palms facing your quads, stand tall with your shoulders back and balance on your right leg.
2.
Extend your left leg behind you, toe pointed and lightly resting on the ground, leg nice and straight.
3.
Keeping the glutes nice and tight, raise that left leg behind you WHILE raising your arms up straight in front of you up (to collarbone height).
4.
Hold the position for several seconds, releasing your left leg and arms at the same time back to the starting position – stay SLOW AND CONTROLLED!
5.
Perform 5-15 repetitions and then switch to the other leg.
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EXERCISES FOR THE UPPER BODY
CHEST PRESS
Strength in your chest helps you throughout your day as you lift, push, pull, etc. YOU’LL ALSO NEED: 3-15lb hand weights INSTRUCTIONS: 1.
Lying flat on your back holding weights in your hand slowly raise up and back down to starting position
2.
Keep your core tight and feet flat on the ground
3.
If you are on an ottoman or a bench you can as an option bring your feet up and lay them flat on the ottoman or bench
4.
For EXTRA core challenge keep your fee in the air with your knees bent
5.
Lift, lower and repeat!
6.
Complete 10-20 reps
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BICEP CURL WITH A TWIST
I’ve put my own twist on the standard biceps curl to make it more effective YOU’LL NEED: 3-10lb hand weights
INSTRUCTIONS: 1.
Start by standing with feet hip-width apart, knees soft, and one weight in each hand with hands at your sides, palms in.
2.
Keeping your elbows locked at your sides, your core tight, and your shoulders back, lift both arms together, rotate the hands (the “twist”) so that the palms
are facing in, and bring the palms out to be in line with the shoulders. 3.
Squeeze and hold for a 2-3 second count, release and return the hands to the starting position.
4.
Go for 10-15 repetitions.
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TRICEP DIP
Use a bench, a couch, a chair... Go LOW. Hold it LOW. YOU’LL ALSO NEED:
A platform or bench that’s safe and can support your body
weight INSTRUCTIONS: 1.
Start by standing with your back to the platform or bench. Place your hands down on the platform slightly closer than shoulder-width distance, with your palms down and knuckles facing forward.
2.
Extend your legs and place just your heels on the floor. Keep your hips close to the platform as you lower your body by bending at the elbows.
3.
Straighten your arms and lift your body back up. Complete 10-15 repetitions.
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UPRIGHT ROW
Row, row, row your way to AMAZING shoulders! YOU’LL ALSO NEED: 3-10lb hand weights INSTRUCTIONS: 1.
Start by standing with feet hip-width apart, soft knees and weights in each hand with palms in and hands in front of your thighs.
2.
Pull the weights up towards the collarbone as if rowing upwards, allowing the wrists to flex as the weights rise, and keeping the elbows higher than the forearms.
3.
Hold the at the top of the position for 2-3 seconds, release and lower back down.
4.
Complete 10-15 repetitions and change intensity by changing count. 29 | P a g e
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EXTERNAL SHOULDER ROTATION
Strengthen that rotator cuff for more power in everyday activities! YOU’LL ALSO NEED: 3-8lb hand weights INSTRUCTIONS: 1.
Start by standing with feet hip-width apart, knees soft, and one weight in each hand. Palms are facing up and in front of the body with elbows bent and tight into the waistline.
2.
Keeping the core tight and the shoulders back, slowly rotate the weights out and in line with the body, and then bring them back to the starting position.
3.
Complete 10-20 repetitions. 30 | P a g e
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BICEP CURL VARIATION
Another way to improve upon a well-known move YOU’LL ALSO NEED: 3-10lb hand weights INSTRUCTIONS: 1.
Start by standing with feet hip-width apart, knees soft, and one weight in each hand with hands at your sides, palms up.
2.
Your elbows are tight at your sides, but this time you’re bringing you r elbows
back behind your ribs. 3.
Keep your core tight and lift both arms together, squeezing the movement at the top for a 2-3 second hold, and then lower SLOWLY.
4.
Go for 10-15 repetitions.
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BENT-OVER LATERAL SHOULDER RAISE
More defined shoulders make EVERYTHING look better! YOU’LL ALSO NEED: 3-8lb hand weights INSTRUCTIONS: 1.
Start by standing with feet hip-width apart, weights in each hand, soft knees and pivot over slightly at the hips, keeping back flat.
2.
Elbows should be slightly bent, and the hands should be extended in front of you and together in front of the thighs.
3.
Raise your upper arms to your sides until your elbows are shoulder height. Keep the wrists strong and in a neutral position with the arm.
4.
Lower the hands back together and repeat.
5.
Complete 10-15 repetitions.
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OVERHEAD TRICEPS EXTENSION
No more BINGO arms! YOU’LL ALSO NEED: 3-8lb hand weights INSTRUCTIONS: 1.
Start by standing with feet hip- to shoulder-width apart, knees soft, and one weight in each hand. Bring the hands up and back behind the head with elbows bent and tight into the sides of the head. Options are to use a single weight, to use both weights side-by-side, or to cross the weights (pictured).
2.
Keeping the core tight, contract the triceps together to lift the weights overhead and extend the arms.
3.
Slowly bring them back to the starting position and repeat. Change up the count to make it more challenging (2 up/2 down, 3 up/2 down, 1 up/4 down, etc.)
4.
Complete 10-20 repetitions.
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SHOULDER L
Toned shoulders look amazing, improve your posture, and are a terrific ego booster! YOU’LL ALSO NEED: 3-5lb hand weights INSTRUCTIONS: 1.
Start by standing with feet hip-width apart, knees soft, and one weight in each hand. Palms are facing down, with your right arm in front of your right thigh, and your left arm next to your left thigh.
2.
Keeping the core tight and the shoulders back, raise your right arm extended in front of you while at the same time raising your left arm extended out to the side.
3.
As you lower the weights, reverse the starting position so that your left arm is now in front and your right arm is on the side.
4.
Raise, switch as you lower, and repeat.
5.
Complete 10-20 repetitions on each side.
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WALL WALK
Talk about an absolutely awesome way to work your core and shoulders! YOU’LL ALSO NEED: A safe and stable wall that you can lean your body weight on INSTRUCTIONS: 1.
Start standing facing away from the wall. Place your hands on the floor and your toes on the wall.
2.
Make sure that you’re close enough to the wall that as you walk your feet up,
you can apply pressure and lock out your elbows. 3.
Once your legs are extended overhead, hold the move for 2-3 seconds and then walk your hands back out in front of you and come down.
4.
Complete 5-10 repetitions.
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POWER MOVES
BUTT KICK
A move used by fitness enthusiasts and athletes alike! Must be good, right? INSTRUCTIONS: 1.
Start with the arms at the sides and slowly kick one foot and then the other towards the butt. Make sure to land softly on the balls of your feet (DON’T heel
strike). 2.
Add opposing arm swings to the leg movements, picking up the pace until you look like a sprinter running in place.
3.
Make an effort bring the heels all the way back and kick your glutes.
4.
Feel free to move forward with the movement.
5.
Change intensity by changing speed and changing length of power burst. Aim for a minimum of 30 seconds. 36 | P a g e
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NATALIE JILL JUMPING JACKS
Works your WHOLE body and great cardio! INSTRUCTIONS: 1.
Start by standing with feet hip width apart, knees slightly bent, and arms raised above your head.
2.
Jump while separating and reaching out arms, separating legs to sides, landing on your forefoot and sitting into a slight squat.
3.
Jump again while bringing your arms and legs into your original starting position.
4.
Repeat, and increase intensity by increasing speed. I like to perform as many as possible within a 2 minute time block. See how many you can safely complete! 37 | P a g e
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WEIGHTED PUNCHES
Get your whole body involved! Core, back, shoulders, arms... and CARDIO! Stay STRONG! YOU’LL ALSO NEED: 3-8lb hand weights INSTRUCTIONS: 1.
Stand with feet shoulder-width apart, knees soft, and one weight in each hand with palms facing in and elbows tight.
2.
Bring the right arm across the body and extend the right arm in a fully extended cross-punch. You should be rotating on the balls of your feet so that your hips can follow the punch, and so that you’re stretching the move
through the obliques and core. 3.
Return to your starting position.
4.
Bring the left arm across the body and complete the same movement.
5.
Continue to alternate punches for 10-15 punches on each side.
6.
Increase intensity by increasing the speed of the movement. 38 | P a g e
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SQUAT PRESS WITH POWER
A move to elevate your heart rate and make you feel POWERFULL! YOU’LL ALSO NEED: 3-5lb hand weights INSTRUCTIONS: 1.
Hold both weights in your right hand, right elbow tight to your side. Feet are shoulder-width apart, toes forward.
2.
Contract your abdominals, bend your knees and slowly sit back into a low squat. Look forward and keep your chest up, and make sure your knees stay behind your toes.
3.
Contract your glutes and hamstrings as you quickly push into a full extension of the legs AND a full extension of the arm overhead.
4.
I use a 2-count as I lower into my squat, and a 1-count to burst up.
5.
Repeat 5-15 times and switch sides with the arms. 39 | P a g e
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STEP-UP
Build quad and glute strength and tighten up! YOU’LL ALSO NEED:
A flat elevated platform that’s SAFE to step up onto and off of
INSTRUCTIONS: 1.
Start with your right foot elevated on your chosen platform and your left foot on the floor. Hand position is optional (I like them on my hips).
2.
Step up through the right glute and push through the right foot. Squeeze the left glute and point the left toe behind you.
3.
Release and come back down. Repeat for 15-25 repetitions on one leg and then switch to the other.
4.
Increase intensity by increasing movement speed.
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TOTAL BODY BLASTER WORKOUTS This is a full 12-week program that will allow you to safely progress and track your accomplishments. I’m asking you to incorporate my suggested workouts into your
routine twice a week, and document the weight used (if applicable) and your reps. I’d like to see you go through the routine as a while twice over, but if you only have time, just go through it once. I know you’ll kick butt!!! BEGINNER
Exercise
Week 1 Day 1 Day 2 Sets Sets 1 2 1 2
Week 2 Day 1 Day 2 Sets Sets 1 2 1 1
Week 3 Day 1 Day 2 Sets Sets 2 2 1 2
Week 4 Day 1 Day 2 Sets Sets 1 2 1 2
Wall Sit Chest Press Plie Squat Bicep Curl With A Twist Crunch Calf Raise Tricep Dip Glute Kick Back Upright Row Opposite Leg & Arm Donkey Kick Ext. Shoulder Rotation Bridge
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INTERMEDIATE
Exercise
Week 1 Day 1 Day 2 Sets Sets 1 2 1 2
Week 2 Day 1 Day 2 Sets Sets 1 2 1 1
Week 3 Day 1 Day 2 Sets Sets 2 2 1 2
Week 4 Day 1 Day 2 Sets Sets 1 2 1 2
Squat with Single Leg Lift Crunch Bicep Curl Variation Bulgarian Split Squat Butt Kick Crunch Plus Forward Lunge Opposite Leg & Arm Bent-Over Lat. Shoulder Raise Backward S. Lunge Side Plank Natalie Jill Jumping Jacks Single-Leg Deadlift Overhead Triceps Cross-Over Bridge
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