1 51 · reach up and grab the bar with a firm overhand grip. your hands should be roughly twice...

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Exercise Descriptions: (Courtesy of my friends at www.bodybuilding.com)

Back Exercises (Table 1)

Pull Ups/Assisted Pull Ups

Main Muscle Worked: Lats Other Muscles Worked: Biceps, Middle Back

Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart.

Straighten your arms and let your body hang from the bar. You can keep your legs straight or bend your knees and cross your feet.

Quickly pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is over the bar.

Try to keep your body straight without arching or swinging. As you move upwards, focus on pulling your elbows down at an angle toward your rib cage.

Once your lats have completely contracted at the top, slowly lower your body to the starting position.


http://www.bodybuilding.com/

http://www.bodybuilding.com/fun/2002/pullup.jpg

http://www.bodybuilding.com/fun/2002/pullup3.jpg



Can’t Do Pullups? Do This…

Pullups can be a difficult exercise to perform for most people, but they’re also the best upper body bodyweight exercise you can do and well worth working toward improving.

Don’t worry if you can’t even do one pull up...LOTS of people can’t!

But you’ll find that with some modifications, you’ll very quickly gain strength and I’ve seen 50 & 60-something grandmothers knocking out pull ups like a champ!

Here are some ways you can reduce the weight you’re pulling up in order to get the benefits of the movement while building strength and inching your way to full “dead hang” military pull ups:

Have a partner assist by “hooking” their arm under your ankles to give you a base to push up against. They can assist further by helping to raise your ankles as you raise your body up.

Stand on a chair or other stable, elevated surface that will allow you to reduce the amount of weight you’re pulling up. You can support some of your weight on the chair while pulling your body to the up position as well as support your weight on the descent so you can reach the target repetitions.

Many gyms have a “chin up machine” that you either stand or kneel on a pad and it reduces the weight you actually lift.

You can also use a “dip bar station” by grasping the handles with your feet facing out in front of you so you are kind of “seated” between the handles. Then raise your body by pulling yourself up in between the dip bar handles. Having your feet in front of you greatly reduces the amount of weight you’re lifting.

Even if you can’t do one single pullup, the fastest way to build strength is to stand on a chair and place yourself in the “up” position. Then, support your weight (either your full weight or slightly “supported” with your feet on the chair still) and focus only on lowering your body very slowly. You should count from 1 to 4 from top to bottom to gauge the rate of descent.

If you still have problems with this exercise or don’t have access to this equipment, you may use Lat Pull Downs (next exercise shown) as an alternative or use them to build up enough strength until you can perform Assisted Pull Ups.




Cable/Exer-Band Lat Pull Down

Main Muscle Worked: Lats Other Muscles Worked: Biceps, Middle Back

Start with your legs positioned snugly under the kneepads of a pulldown machine. Your feet should be flat on the floor.

Grasp the wide bar firmly with an overhand grip. Your hands should be almost twice your shoulder width apart.

Pull the bar down on top of your chest, arching your back slightly.

Focus on keeping your elbows directly below the bar.

Pause briefly with the bar in position right on top of your collarbone.

Slowly raise the bar back to the starting position.

Do NOT lean back too far and pull the weight down using your body weight!

Variation: Attach an exer-band to a high anchor and pull the bands to your chest.


http://www.bodybuilding.com/fun/2002/latpulldown.jpg

http://www.bodybuilding.com/fun/2002/latpulldown2.jpg



Bent Over Row

Main Muscle Worked: Back Other Muscles Worked: Shoulders

Holding a barbell (or dumbbells) with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.

Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.

Then inhale and slowly lower the barbell back to the starting position.Repeat for the recommended amount of repetitions.

Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.

Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury.

Be cautious as well with the weight used; in case of doubt, use less weight rather than more.

Variations: You can perform the same exercise using a supinated (palms facing you) grip.




Straight-Arm Cable/Exer-Band Pull-Down

Main Muscle Worked: Back Other Muscles Worked: Shoulders

You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.

Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin.

While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step.

While keeping the arms straight, go back to the starting position while breathing in.

Repeat for the recommended amount of repetitions.

Variations: Can also be performed with an exer-band attached to a high anchor point.




Triceps Exercises (Table 2)

Dips - Triceps Version

Main Muscle Worked: Triceps Other Muscles Worked: Chest, Shoulders

Using the parallel bars, grip the handles and push yourself up to your starting position.

With elbows close to body and hips straight, lower body until shoulders are slightly stretched.

Push body up in same posture and repeat.

You can bend and cross your legs or keep them straight.

To work the triceps, keep your body STRAIGHT up and down and do not lean over. Leaning over would work more of the lower chest.


http://www.bodybuilding.com/fun/2002/dips.jpg

http://www.bodybuilding.com/fun/2002/dips2.jpg



Bench Dips

Other Muscles Worked: Chest Mechanics Type: Compound

Place two flat benches parallel to each other, about three to four feet apart.

Sit on one bench facing the other, with your hands grasping the side of the bench.

Using your hands to support your weight, lift your feet to the top of the other bench so that the rest of your body is suspended between the two benches. Cross one foot over the other.

Slowly lower your body toward the floor by bending your elbows until your upper arms and forearms form a right angle.

Do not go below a 90-degree angle, as this can stress your shoulders.

Slowly raise back up to the start position by straightening your arms.

You can also place a weight plate on your upper legs for added resistance!


http://www.bodybuilding.com/fun/2002/benchdips1.jpg

http://www.bodybuilding.com/fun/2002/benchdips2.jpg



Close-Grip Push Up/Assisted Close-Grip Push Up

Main Muscle Worked: Triceps Other Muscles Worked: Chest

Kneel down on the floor and place your hands flat on the floor, closer than shoulder width apart.

With your shoulders directly over your hands, straighten your arms.

Move your feet back, placing your toes on the floor, so that your knees are off the floor and your legs are straight.

At this point, your body should form a straight line from your shoulders to your ankles. Your body should remain straight throughout this exercise. Keep your head and neck in line with your body so that you’re looking down toward the floor.

In a controlled fashion, lower your body down toward the floor, bending your elbows, until your body is nearly touching the floor.

Now, push your body up away from the floor, straightening your arms, until you have returned to the starting position.

Assisted Close-Grip Pushups: Same movement as the pushup but you perform them from your knees instead of your toes to reduce the weight you’re pushing up.

As another option, you can perform the exercise standing with your hands against the wall. Keep your feet back away from the wall enough (4-5 feet) so you’re supporting your weight with your arms and “lower” yourself to the wall in a “vertical push up” fashion.

The further you feet are away from the wall, the more weight you’ll be “pressing”.


http://www.bodybuilding.com/fun/2002/closepushups1.jpg

http://www.bodybuilding.com/fun/2002/closepushups2.jpg



Close-Grip Bench Press

Main Muscle Worked: Triceps Other Muscles Worked: Chest

Lie on a flat bench. Hold a barbell with both hands with a close grip, about 8 - 12 inches apart.

Keeping your arms close to your sides, lower the bar until it is touches your chest, approximately 1 inch below your nipples.

Return to starting position, concentrating on using your triceps to push.


http://www.bodybuilding.com/fun/images/2007/closegripbench1.jpg

http://www.bodybuilding.com/fun/images/2007/closegripbench2.jpg



Cable Rope Overhead Triceps Extension

Main Muscle Worked: Triceps Other Muscles Worked: None

Attach a rope to the bottom pulley.

Grasping the rope in both hands, start with your hands directly above your head, knuckles aimed at the ceiling.

Slowly lower the rope behind your head, pause when your triceps are fully stretched, and return to the starting position and repeat.

Keep your upper arms and elbows firmly in place next to the sides of your head, with the only movement occurring at your elbow joint. Your elbows should be pointing straight up.

You can also do this seated with a back support bench, or you can use a dumbbell instead of the rope.


http://www.bodybuilding.com/fun/2002/tricepextbehind1.jpg

http://www.bodybuilding.com/fun/2002/tricepextbehind2.jpg



Exer-Band Overhead Extension

Main Muscle Worked: Triceps Other Muscles Worked: Shoulders

For this exercise anchor a band to the ground. We used an incline bench and anchored the band to the base, standing over the bench. Alternatively, this could be performed standing on the band.

To begin, pull the band behind your head, holding it with a pronated grip and your elbows up. This will be your starting position.

To perform the movement, extend through the elbow to to straighten your arms, ensuring that you keep your upper arm in place.

Pause, and then return to the starting position.




Overhead Barbell/Dumbbell Triceps Extension


To begin, stand up holding a barbell, e-z bar, or a set of dumbbells using a pronated grip (palms facing forward) with your hands closer than shoulder width apart from each other. Your feet should be about shoulder width apart.

Now elevate the barbell above your head until your arms are fully extended. Keep your elbows in. This will be your starting position.

Keeping your upper arms close to your head and elbows in, perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.

Go back to the starting position by using the triceps to raise the barbell. Breathe out as you perform this step.





Exer-Band Push Downs


Choke a band onto a pull up bar.

Grasp the band with a pronated grip, hands close together.

Beginning with the elbow flexed, extend the elbow to straighten your arms, ensuring you keep your upper arm in place.

Pause briefly, and return to the starting position.




Exer-Band Skull Crushers


Secure a band to the base of a rack or the bench. Lay on the bench so that the band is lined up with your head.

Take hold of the band, raising your elbows so that the upper arm is perpendicular to the floor. With the elbow flexed, the band should be above your head. This will be your starting position.

Extend through the elbow to straighten your arm, keeping your upper arm in place. Pause at the top of the motion, and return to the starting position.




Shoulder Exercises (Table 3)

Standing Military Press

Main Muscle Worked: Shoulders Other Muscles Worked: Triceps

Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips. Keep your elbows in, slightly under your bar.

Press bar to arm's length overhead.

Lower to your upper chest or chin (depending on what is comfortable).

Some experts believe lowering the bar to your chest is too low and strains the shoulders too much.


http://www.bodybuilding.com/fun/2002/standingmilitarypress1.jpg

http://www.bodybuilding.com/fun/2002/standingmilitarypress2.jpg



Alternating Exer-Band Press


Attach the exer-bands to the bottom of a tower or stable anchor.

Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.

Keeping your head and chest up, extend through the elbow to press one side directly overhead.

After pausing at the top, return to the starting position and repeat on the opposite side.

.




Shoulder Press (Dumbbell Option)


Raise two dumbbells to shoulder height. Lock legs and hips. Keep your elbows in and your palms facing in.

Press dumbbells to shoulder height. Return slowly to starting position.


http://www.bodybuilding.com/fun/2002/standingtwodpress1.jpg

http://www.bodybuilding.com/fun/2002/standingtwodpress2.jpg



Exer-Band Shoulder Press

Stand the band so that the tension starts with hands by your shoulders.

Hold handles palms forward with bottom part of handle on backside of your hand.

Press upward as you would a dumbbell press.


http://www.bodybuilding.com/fun/images/2005/wotw10_shoulderpress1.jpg

http://www.bodybuilding.com/fun/images/2005/wotw10_shoulderpress2.jpg



Exer-Band Lateral Raise – Bands/Tubes (Shown) or Cables

Main Muscle Worked: Shoulders Other Muscles Worked: Triceps, Lats

To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on the sides of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.

Use your side shoulders to lift the handles to the sides as you exhale. Continue to lift the handles until they are slightly above parallel. Tip: As you lift the handles, slightly tilt the hand as if you were pouring water and keep your arms extended. Also, keep your torso stationary and pause for a second at the top of the movement.

Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.





Exer-Band Back Flyes

Main Muscle Worked: Shoulders (Rear) Other Muscles Worked: Traps

Run a band around a stationary post like that of a squat rack.

Grab the band by the handles and stand back so that the tension in the band rises.

Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position.

As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides.

After a pause, go back to the original position as you inhale.


After pausing at the top, return to the starting position and repeat on the opposite side.




Exer-Band Pull-Apart

Main Muscle Worked: Shoulders Other Muscles Worked: Traps

Begin with your arms extended straight out in front of you, holding the band with both hands.

Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.

Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.

Pause as you complete the movement, returning to the starting position under control.




Exer-Band Upright Row

Main Muscle Worked: Traps Other Muscles Worked: Shoulders

To begin, stand on an exercise band so that tension begins at arm's length. Grasp the handles using a pronated (palms facing your thighs) grip that is slightly less than shoulder width. The handles should be resting on top of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight. This will be your starting position.

Use your side shoulders to lift the handles as you exhale. The handles should be close to the body as you move them up. Continue to lift the handles until they nearly touches your chin.

Tip: Your elbows should drive the motion. As you lift the handles, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.

Lower the handles back down slowly to the starting position. Inhale as you perform this portion of the movement.





Arm Circles (Weighted)

Main Muscle Worked: Shoulders Other Muscles Worked: Triceps, Biceps, Lats

Start with hands straight out by sides.

Slowly make circles with each outstretched arm, about one foot in diameter.

Continue the circular motion of the outstretched arms.

4 ROTATIONS = 1 Repetition

For added intensity, hold a light dumbbell in each hand throughout the movement


http://www.bodybuilding.com/fun/images/2005/a_totw9_armcircles1.jpg

http://www.bodybuilding.com/fun/images/2005/a_totw9_armcircles3.jpg



Handstand Push-Ups (Advanced Exercise)


Kick yourself up against a stable wall with your arms straight.

Make sure that your body is as straight up and down as you can.

Keep facing the wall with your head, rather than looking down.

Slowly lower yourself to the ground.

Once your head almost touches the ground, push yourself back up slowly until your elbows are nearly locked.

Repeat. A true test of strength!

Alternative:

Place a barbell onto a squat rack at about chest height.

Place your hands on the floor or on elevated push up handles (recommended) and then lift one leg, then the other, to place your ankles on the bar, your body nearly vertical.

Keeping your legs bent and your ankles on the bar, lower your body as far as possible and then push your body back up for a full repetition.


http://www.bodybuilding.com/fun/2002/handstandpush1.jpg

http://www.bodybuilding.com/fun/2002/handstandpush2.jpg



Leg Exercises (Table 4)

Bodyweight Squat

Main Muscle Worked: Quadriceps, Hamstrings, Glutes Other Muscles Worked: Calves, Abdominals

Start in a standing position with your hands on your hips

Lower your body into a “squat”, coming down until your upper legs are parallel to the floor, touching your ankles.

Stand to return to the starting position.




Exer-Ball Bodyweight Leg Press

Main Muscle Worked: Quadriceps, Hamstrings, Glutes Other Muscles Worked: Calves, Abdominals

Begin in a standing position, leaning with your back against an exer-ball at about hip level.

Move your feet away from the wall with feet spread wide for stability and lean your body at about a 60 degree angle.

Lower your body down until your upper legs are about parallel to the floor. You can go lower to stress your quadriceps and glutes more.

Push “through your heals” and raise your body back to the standing position while contracting your leg muscles and glutes.




Exer-Band Squats

Main Muscle Worked: Quadriceps Other Muscles Worked: Glutes

Set up the bands on the sleeves, secured to either band pegs, the rack, or dumbbells so that there is appropriate tension.

Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings. Keep your head facing forward.

With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.

Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.




Braced Leg Squat

Main Muscle Worked: Quadriceps Other Muscles Worked: Hamstrings, Glutes, Calves

This is an advanced exercise that places much more emphasis on the quadriceps muscles.

Begin in a standing position with a support bar (like in a power rack) just behind your knees and leaning slightly back.

Make sure that your feet are stable and located close to the plane of the bar to give you a stable base to perform the exercise.

Lower your body by “sitting down” with your body erect until your upper legs are parallel to the floor.

Raise your body back to the starting position by squeezing your quadriceps muscles.




Seated Exer-Band Hamstring Curls

Main Muscle Worked: Hamstrings Other Muscles Worked: Calves

Secure a band close to the ground and place a bench a couple feet away from it.

Seat yourself on the bench and secure the band behind your ankles, beginning with your legs straight. This will be your starting position.

Flex the knees, bringing your feet towards the bench. You may need to lean back slightly to keep your feet from striking the floor.

Pause at the completion of the movement, and then slowly return to the starting position.




Barbell/Dumbbell Squat

Main Muscle Worked: Quandriceps Other Muscles Worked: Hamstrings, Glutes, Calves

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.

Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.

Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section).

Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement.

Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you




are placing undue stress on the knee and the exercise has been performed incorrectly.

Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.


Variation: To use dumbbells for this exercise, simply hoist the dumbbells up to shoulder level (as if you were going to do a military press) and execute the standard squat movement or curl them up to your chest and hold the dumbbells in the “up” position as you go through the movements.

Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly.




Bicep Exercises (Table 5)

Chin-Up

Main Muscle Worked: Biceps Other Muscles Worked: Forearms, Lats

Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart.

Pull yourself up and try to touch either your chin or upper chest to the bar.

Return slowly to the starting position.

Do NOT swing back and forth!

Using this grip works more of your biceps than your back or lats.

“Assisted Chin Ups”: (See same options for Pull Up)


http://www.bodybuilding.com/fun/2002/chinup1.jpg

http://www.bodybuilding.com/fun/2002/chinup2.jpg



Barbell Curl

Main Muscle Worked: Biceps Other Muscles Worked: None

With your hands shoulder-width apart, grip a barbell with an underhand grip.

Stand straight up with your shoulders squared and with your feet shoulder-width apart.

Let the bar hang down at arm's length in front of you, with your arms, shoulders and hands in a straight line.

WITHOUT leaning back or swinging the weight, curl the bar up toward your chest in an arc.

Keep your elbows in the same place and close to your sides.

Bring the weight up as high as you can and squeeze the biceps at the top.

Lower the weight slowly, resisting all the way down until your arms are nearly straight.


http://www.bodybuilding.com/fun/2002/barbellcurl1.jpg

http://www.bodybuilding.com/fun/2002/barbellcurl2A.jpg



Underhand Cable/Exer-band Pull Downs

Main Muscle Worked: Lats Other Muscles Worked: Biceps

Grasp a cable bar from a high pulley with an underhand grip.

Sit with thighs under supports.

Pull down cable bar to upper chest until elbows are to the sides.

Return until arms and shoulders are fully extended.

Repeat. Do not lean back!

Variation: Attach an exer-band to a high anchor and pull the bands to your upper chest.


http://www.bodybuilding.com/fun/2002/underhandpull1.jpg

http://www.bodybuilding.com/fun/2002/underhandpull2.jpg



Chest Exercises (Table 6)

Push Ups/Assisted Push Ups

Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders

Kneel down on the floor and place your hands flat on the floor and slightly wider than shoulder width apart.

With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your toes on the floor, so your knees are off the floor and your legs are straight. (At this point, your body should form a straight line from your shoulders to your ankles. Your body remains straight throughout this exercise.)

Keep your head and neck in line with your body so that you are looking down toward the floor. This is the starting position.



Assisted Pushups: Same movement as the pushup but you perform them from your knees to reduce the weight you’re pushing up.

As another option, you can perform the exercise standing with your hands against the wall. Keep your feet back away from the wall enough (4-5 feet) so you’re supporting your weight with your arms and “lower” yourself to the wall in a “vertical push up” fashion.

The further your feet are away from the wall, the more weight you’ll be “pressing”.


http://www.bodybuilding.com/fun/2002/pushup1.jpg

http://www.bodybuilding.com/fun/2002/pushup2.jpg



Elevated Push Ups

Main Muscle Worked: Chest Other Muscles Worked: Triceps, Shoulders

Kneel down on the floor and place your hands flat on the floor and slightly wider than shoulder width apart.

With your shoulders directly over your hands, straighten your arms.

Move your feet back, placing your toes on a stand that is 18 inches high. The higher the stand the greater intensity of the exercise!

At this point, your body should form a straight line from your shoulders to your ankles. Your body should remain straight throughout this exercise.

Keep your head and neck in line with your body so that you are looking down toward the floor. This is the starting position.



You can also do this with a weight plate on your back!


http://www.bodybuilding.com/fun/2002/pushupsfeet1.jpg

http://www.bodybuilding.com/fun/2002/pushupsfeet2.jpg



Exer-Band Crossover Flyes

Main Muscle Worked: Chest Other Muscles Worked: Shoulders

Secure an exercise band around a stationary post.

While facing away from the post, grab the handles on both ends of the band and step forward enough to create tension on the band.

Raise your arms to the sides, parallel to the floor, perpendicular to your torso (your torso and the arms should resemble the letter "T") and with the palms facing forward. Have them extended with a slight bend at the elbows. This will be your starting position.

While keeping your arms straight, bring them across your chest in a semicircular motion to the front as you exhale and flex your pecs. Hold the contraction for a second.

Slowly return to the starting position as you inhale.

Perform for the recommended amount of repetitions.




Back Exercises (Table 7)

Hanging Row

Main Muscle Worked: Lats Other Muscles Worked: Rear Deltoid, Middle Back

Grasp a stable bar with an overhand grip while “hanging” your body with extended arms and you body parallel to the floor.

Raise your upper body to the bar, focusing on “pulling your elbows back”, until the bar is at your upper chest.

Lower your body back down slowly to the starting position.

To increase the intensity of the exercise, you can elevate your feet on a bench or exer-ball. This will increase the amount of weight you’re “pulling”.




Seated Exer-Band/Cable Rows

Main Muscle Worked: Lats Other Muscles Worked: Middle Back

Seat yourself on cable-rowing platform or attach a set of exer-bands to a stable anchor, bending your knees and grabbing the cable or exer-band handle(s) with both hands. Straighten your lower back and position your knee’s with a slight bend. Pull the handle(s) to your lower chest area while keeping your shoulders back and your chest pushed forward during the contraction. Keep your head up and back straight throughout the movement. Slowly return the handle(s) until your arms are extended and the shoulders are stretched forward. Make sure you don’t lean your back forward. Keep the shoulders and arms tight through the whole movement. Tip: Think of your arms as “hooks” and concentrate on pulling your elbows back rather than pulling the “weight” back.




Abdominal Exercises (Table 8)

Exer-Ball Crunch

Main Muscle Worked: Abdominals Other Muscles Worked: None

Sit on top of an exercise ball with your feet placed firmly on the floor.

Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball.

Place your hands on the sides of your head, but don't use your hands to pull.

Crunch your upper body forward and roll your shoulders towards your hips. Squeeze at the top!

Then lower back to the starting position and repeat.

You can hold a weight to increase the difficulty.


http://www.bodybuilding.com/fun/2002/ballcrunch1.jpg

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Crunch


Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle.

If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.

Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head!

Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor.

Continue to push down as hard as you can with your lower back.

Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor.

Focus on slow, controlled movement - don't cheat yourself by using momentum!


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Sit-Up


Lie on your back on the floor with your feet about shoulder width apart. You may find it easier to put your feet under something to hold them down.

Lift your upper body, bending at the waist, until you're sitting up vertically.

Keep your arms at your sides, crossed in front of you, or behind your head, but do NOT attempt use your arms to pull yourself up.

Do not raise your feet off of the ground.

Smoothly lower your body back to the floor.

Repeat.


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Lying Leg Raise

Main Muscle Worked: Lower Abdominals Other Muscles Worked: None

Lie flat on a bench with your legs off the end or simply lay on the floor.

Place your hands under your butt with your palms down. Keep your legs as straight as possible and your knees locked.

Raise your legs as high as possible.

Lower legs back down as far as they can go.

If performing them on the floor, don’t let your feet touch the ground.


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Knee-Ins


Sit on the end of a flat bench. Place your hands behind your butt and grab the sides of the bench.

Extend your legs straight out.

Bend your knees and pull your legs into your midsection.

Return to the starting position


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Exer-Band Weighted Sit-Ups

Main Muscle Worked: Abdominals Other Muscles Worked: Shoulders

Start out by strapping the bands around the base of the decline bench. Place the handles towards the inside of the decline bench so that when lying down, you can reach for both of them.

Position your legs through the decline machine until they are secured. Now reach for the exercise bands with both hands. Use a pronated (palms forward) grip to grasp the handles. Position them near your collar bone and rotate your wrist to a neutral grip (palms facing the torso). Note: Your arms should remain stationary throughout the exercise. This is the starting position.

Move your torso upward until your upper body is perpendicular to the floor while exhaling. Hold the contraction for a second and lower your upper body back down to the starting position while inhaling.


Variations: You can also use a stationary post and wrap the exercise band around it to perform this exercise. Simply lie down on the floor and use the same techniques as described above except this time you will not be on a decline bench. Note: If you are going to perform the exercise in this manner, it is best to have a partner hold your feet down.




Butt-Ups


Begin a pushup position but with your elbows on the ground and resting on your forearms.

Your elbows should be bent at a 90 degree angle.

Arch your back slightly out rather than keeping your back completely straight.

Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips so you end up in a high bridge position.

Lower back down slowly to your starting position.

Repeat.

Don't let your back sag downwards.


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Hanging Knee Raise


Hang from a bar with your legs straight down.

Raise your legs by flexing your hips while flexing your knees until your hips are fully flexed. Continue to raise knees toward shoulders by flexing your waist.

Do NOT swing and use momentum. Go slow and concentrate on using your abs to pull your legs up.

Return to the starting position. Repeat.


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Exercise Ball Pull-In


Start in a push-up position and place your lower shins on top of the exercise ball.

While keeping your back completely straight, pull your knees in towards your chest, allowing the ball to roll forward under your ankles.

Squeeze your abs and then straighten your legs, rolling the ball back to the starting position.


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Aerobic Exercise Notes

Combat The Fat uses a variety of aerobic exercise strategies to maximize immediate fat loss. Yes...I said IMMEDIATE FAT LOSS...as in you will end your workout with LESS FAT than when you started...no waiting! The key, as you’ve now learned, to focus on doing the right KIND of exercise at the right INTENSITY LEVEL to make sure your body taps into your fat stores for fueling your efforts. We use your personal “VO2 Max” calculation for these sessions You can determine your personal VO2 Max by using the calculator at:

http://www.combatthefat.com/pdf/CTFVO2Calculator.xls The best way to ensure you’re in the right “zone” to burn body fat based upon your personal VO2 Max is to use a heart rate monitor (you can get one very cheap at any local sporting goods store or online). As an alternative, you can also go by what is called “perceived exertion” which is basically how winded you “feel” at a certain intensity level during your workout. Here’s a chart to help simplify the descriptions to estimate what intensity level you’re working out at:

“Perceived Exertion” Descriptions

25% VO2 Max = Able to breathe deeply and slowly without much exertion and able to carry on a full conversation; often used as a “warm up” or “cool down” level

65% VO2 Max = Able to breathe rhythmically without having to open your mouth and able to carry on a conversation

85% VO2 Max = Winded enough to have to breathe through your mouth and feel your muscles working harder; harder to catch your breath


http://www.combatthefat.com/pdf/CTFVO2Calculator.xls

1 51 · reach up and grab the bar with a firm overhand grip. your hands should be roughly twice...

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