for your simple, at-home workout · 8 exercises for your simple, at-home workout. 50 jumping jacks....

EXERCISES FOR YOUR SIMPLE, AT-HOMEWORKOUT8

8 EXERCISES FOR YOUR SIMPLE, AT-HOME WORKOUT

Why a Body Weight Workout?

The most common reason we hear from people about why

they have not worked with a performance coach is that they

are intimidated or worried they won’t be able to keep up

with everyone else. This is especially true for those people

who have not worked out in quite some time or are new to

exercising all together.

While we believe there is immense value in working with a

performance coach who can cue you, motivate you, and keep

you safe; we understand there are times where someone

may want to start with a simple at-home workout that doesn’t

require expensive equipment. We have put together the

perfect start for you!

Just like any strength training program, safety and technique

are the primary areas on which to focus. If you have trouble

with any of the exercises in this guide, refer to our video:

https://youtu.be/NT9EQ8BDbxk

THE 8 EXERCISES

Perform 3-5 rounds with 1-2 minutes of rest between each round. One round equals one time through all 8 exercises.

The 8 exercises are:

• 20 Straight Leg Sit-ups

• 50 Jumping Jacks

• 10 (Each Leg) Lunges

• 10 Dips

• 10 Body Squats

• 30 Second Front Plank

• 10 (Each Leg) Split Squat Jumps

• 20 Push-ups

You can find the exercises

on pages 3-11.

*Be sure to choose a safe place to do these exercises and equipment that is in good working order.

AthletesTrainingCenter.com 2

in this ebook

https://youtu.be/NT9EQ8BDbxk

http://www.dpbolvw.net/click-7938162-12200931

20 Straight Leg Sit-ups

Position yourself in a straight line on your back on a solid, flat surface. Reach both

of your arms into the air with your fingers pointed towards the ceiling and your arms

perpendicular to your body. Contract your abs to bring your body upright. In the

finished position your arms and body should now be parallel and pointed toward the

ceiling with your hips at a 90 degree angle. Your eyes should follow your arms.

EXERCISE 1



REMINDER: Perform 3-5 rounds with 1-2 minutes of rest between each round. One round equals one time through all 8 exercises.




50 Jumping Jacks

Stand tall with your legs together and your arms at your side (like a pencil). Bend your knees

slightly and jump into the air. As you jump and before landing, spread your arms out over

your head so your hands meet above your head and spread your legs to shoulder width

apart. Jump again and return to the starting position. This counts as one jumping jack.

EXERCISE 2





10 (Each Leg) Lunges

Start in a standing position with good posture, feet shoulder width apart and eyes forward.

Engage your core and take a big step forward with your right leg. Lower your body until

that knee is at 90 degrees and the thigh is parallel with the floor. Tap the left knee gently

on the floor while keeping your weight in the right heel. Press into your right heel and

drive back up to the starting position. Perform on the opposite leg by changing the leg

you use to step forward.

Tip: Put your hands on your hips for balance.

EXERCISE 3





10 Dips

Find a bench or lower surface you can use to perform the exercise. Be sure to choose

something that will not slide, shift or tip over while doing the exercise. (A bench press

bench works well for this exercise). Grip the edge of the bench with your hands palm down,

one on each side of your body. Carefully lift your body off the bench and straighten your

arms as you extend your legs forward so your knees are straight. Walk yourself slightly out

so your rear end is in front of the bench. This is the starting position. Slowly lower your

body towards the floor by bending your elbows until your rear end is a few inches from

the ground. Keep your elbows tucked into your body so they do not fly out. Then, push

yourself back to the starting position.

EXERCISE 4


Be careful! If you have any pain in your shoulders or limits to shoulder mobility, stop immediately. This should be a challenging exercise, but not painful.

Too hard? Try raising the height of the bench or surface you are using for the starting position.




10 Body Squats

Start standing tall with your feet shoulder width apart. Slowly bend at the knees and

lower your body to a seated position where your knees are parallel to the floor. Your

arms can start by your sides and then extend forward as you lower your body. Your

arms should also be parallel to the floor. Be sure to keep your head up, chin relaxed,

and back straight.

EXERCISE 5





30 Second Front Plank

Start face down in the beginning of a push-up position. Keep your palms on the floor

by your shoulders and your feet flexed on the floor. You should be in a straight line from

head to toe. Press up to a push-up position keeping your core engaged and your hips

high. Look at the floor with your head in a relaxed, neutral position. Hold until your time

goal has been met and then slowly lower yourself back to the floor.

EXERCISE 6





10 (Each Leg) Split Squat Jumps

Step back with one foot and sink into a deep lunge. (Refer to the directions for a lunge

on page 5). Explode up and jump out of the lunge, switch legs and land in a lunge on the

opposite side as you started. Swing your arms using alternate arm action similar to running

to move yourself as you move back and forth between legs. When you land each time, be

sure your front heel is on the ground so you can engage your glute to help drive back up.

Tip: When your left leg is parallel to the ground, your right arm should be out in front of you with your hand near your ear. Your right leg should be slightly touching the ground with your knee and your left arm back with your hand at your pocket.

EXERCISE 7





20 Push-ups

Lie face down on the ground in a straight line with your toes flexed on the ground. Set

your hands at a distance that is slightly wider than shoulder-width apart and in line with

your chest. Keeping your body in one straight line with your hips held high, push up

through your arms and raise until your arms are straight, your body is parallel to the

floor and your arms are now supporting your weight. Your arms should be under your

shoulders. Return to the starting position, keeping a few inches between your body and

the ground with your arms still supporting your weight.

EXERCISE 8


Tip: Keep your elbows in at your side so there is no more than a 30 degree angle between your arm and your body. If someone looked down at you from above they should see an arrow, not the letter T.


Next Steps...

ARE YOU STRUGGLING WITH YOUR PERSONAL FITNESS?

Whether you’re looking to lose weight, get back into shape, or push yourself harder with more intense work outs, we have a program that will fit your personal exercise goals.

Learn more about our programs on the next page.


Sign up for a FREE 7 DAY, RISK-FREE TRIAL at athletestrainingcenter.com/adult-fitness


Metabolic Fitness(MET-FIT)

MET-FIT is a highly challenging group class designed for people who are looking for a great workout. Each class blends resistance training, body weight training, and sports movements so your heart rate is consistently elevated and your metabolism is burning calories for hours afterward. Our coaches know exactly how to modify exercises to fit specific needs and our medical model of programming always puts safety and technique as the priority.

Program includes:

• Highly challenging group programming

• Unlimited classes

• Heart rate based fitness tracking

Adult FitnessCoaching

Adult Fitness Coaching is our most popular membership! This membership is ideal for some-one who is looking to reach a specific goal, who thrives on accountability and support, and who wants knowledgeable coaches that get the most out of them each time they are here. In this membership, you will re-ceive an individualized workout program written specifically for you based on your goals, your injury and medical history, and your workout experience.

Program includes:

• Individualized workout program

• 2 weekly training sessions with a coach in a semi-private class

• Unlimited MET-FIT classes

• Consistent accountability check-ins with a coach


Adult FitnessCoaching Plus

Adult Fitness Coaching Plus includes all the benefits of Adult Fitness Coaching, with the addition of nutritional guidance and unlimited coaching sessions. We know from experience this premium approach is the key for those who value having the right expertise follow them in all aspects of reaching their fitness goals. Plus, unlimited training allows you to leverage your time by transforming it into the most efficient way to achieve and sustain results.

Program includes:

• Individualized workout program

• Unlimited training sessions with a coach in a semi-private class

• Unlimited MET-FIT classes

• Consistent accountability check-ins with a coach


• Nutrition consultation with a registered dietitian


http://athletestrainingcenter.com/adult-fitness


What our clients are saying...“As a middle age baby boomer, my goals include having the physical ability to allow me

to continue doing the things I enjoy — golfing, hiking, bike riding or chores around the

home. I can honestly say I feel better than when I was in my 40’s. The community here

keeps you accountable in a good-natured way and each month the workouts continue

to keep me challenged.”

— Dave P, age 56

“When I started the Adult Fitness sessions several years ago I weighed over 200

pounds, couldn’t jog the 80 yard length of the workout area or lift more than 10 pounds.

Now I am lifting weights of all sizes, can jog the length of the floor and have lost over 30

pounds. Coming to adult fitness sessions promoted me to eat better and do more. I can

keep up with my grandchildren!”

— Deb M, age 65

DISCLAIMER

Some risks are inherent in training and physical activity and use of equipment and facilities. It is recommended that you consult with your physician before undertaking any exercise, training, or sports activities to determine that you are in good physical health to engage in those activities.

Use of equipment in good working order and use of proper form in exercising are both critical. If you are unfamiliar with how to use equipment or the proper form for any exercise, you should consult with a trainer or other professional before beginning your program. The tips and photographs contained in this guide are for illustration only and should not be substituted for instruction by a qualified trainer.



2 Convenient Locations

© Athletes’ Training Center

WEST OMAHA13809 Industrial Rd

Omaha, NE 68137

(402) 932-7111

PAPILLION310 East Gold Coast Rd, Ste 113

Papillion, NE 68046

(402) 504-6506

AthletesTrainingCenter.com

http://AthletesTrainingCenter.com

for your simple, at-home workout · 8 exercises for your simple, at-home workout. 50 jumping jacks....

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