XpressLine Holiday Edition

Trainer : Cary Raffle

Introduction
This routine is an enhanced version of XpressLine that will burn additional calories and can be completed in less than 30 minutes. Exercises are performed as a circuit with no rest in between, and once completed the circuit can be fully or partially repeated. Perform one set of each exercise and immediately move to the next... do not repeat until all exercises are completed. Beginners, be careful of overexertion with a more intense circuit training program. The Leg Extension (machine #2) and Shoulder press (#4) are not included in the circuit. PLEASE READ NOTES FOR EACH EXERCISE.

Warm Up
Light Stretch and 5-10 minutes of your choice of cardio

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
XpressLine Leg PressExercise 15   circuit
Basic SquatExercise 15   circuit
XpressLine Hamstring CurlExercise 15   circuit
XpressLine Lat PulldownExercise 15   circuit
XpressLine Bent Over Dumbell RowExercise 15   circuit
XpressLine Chest PressExercise 15   circuit
BOSU Ball Push-UpExercise 15   circuit
XpressLine Step-Up Balance Lateral RaiseExercise 15   circuit
XpressLine Biceps CurlExercise 15   circuit
XpressLine Triceps ExtensionExercise 15   circuit

Cool Down
same as warmup

Program Exercises

XPRESSLINE LEG PRESS

Reps: 15 | Sets: -- | Intensity: -- | Tempo: -- | Rest: circuit | Duration: --

View video
Preparation : Sit in machine with back of chair fully upright, adjust seat so that plates do not quite touch when knees are fully retracted. Place feet hip width apart, ensure that feet are parallel to eachother. Draw in the abdominal muscles, lean back on the seat.
Movement : Slowly push the legs to a fully extended position without locking the knees, return to starting position and repeat.


Notes : MACHINE #1, Superset with Squat

BASIC SQUAT

Reps: 15 | Sets: -- | Intensity: -- | Tempo: -- | Rest: circuit | Duration: --

View video
Preparation :
  • Ensure the individual has strength in the posterior chain (glutes, hamstrings and erector spinae) before prescribing this exercise.
Movement :
  • Stand tall with the gaze straight ahead.
  • Initiate a squat with a knee bend.
  • As the knees bend past 10°, push the hips back and keep bending the knees.
  • Only descend into the squat half way as shown.
  • Squat back up and repeat pattern.


Notes : Superset with Leg press

XPRESSLINE HAMSTRING CURL

Reps: 15 | Sets: -- | Intensity: -- | Tempo: -- | Rest: circuit | Duration: --

View video
Preparation :
Movement :


XPRESSLINE LAT PULLDOWN

Reps: 15 | Sets: -- | Intensity: -- | Tempo: -- | Rest: circuit | Duration: --

View video
Preparation :
Movement :


XPRESSLINE BENT OVER DUMBELL ROW

Reps: 15 | Sets: -- | Intensity: -- | Tempo: -- | Rest: circuit | Duration: --

View video
Preparation :
Movement :


XPRESSLINE CHEST PRESS

Reps: 15 | Sets: -- | Intensity: -- | Tempo: -- | Rest: circuit | Duration: --

View video
Preparation :
Movement :


Notes : SUPERSET with PUSHUP

BOSU BALL PUSH-UP

Reps: 15 | Sets: -- | Intensity: -- | Tempo: -- | Rest: circuit | Duration: --

View video
Preparation :
  • Kneel on the floor, on a mat or other padded surface if necessary.
  • Place the hands on the sides of the Bosu ball, keeping the arms fully extended and the fingertips facing down.
  • Adjust body positioning so that the chest and shoulders are aligned over the center of the dome.
  • Tuck the toes under and straighten the legs so that the body is in an extended plank position.
Movement :
  • Slowly flex the elbows, lowering the chest toward the center of the Bosu ball.
  • Allow the elbows to open to the sides so that the shoulders move through horizontal abduction.
  • Maintain an aligned position from the ankles through the ears.
  • Pause at the bottom of the movement, then slowly extend the elbows and press back up to the starting position.
  • Perform 8-20 repetitions to fatigue, adjusting the reps based on overall workout time and goals.


Notes : SUPERSET with Chest press. BEGINNERS may use the step from the next exercise instead of the dome (Bosu Ball)---the higher step below your chest makes it EASIER. INTERMEDIATE may perform a regular pushup. ADVANCED may place the dome upside down beneath the feet.

XPRESSLINE STEP-UP BALANCE LATERAL RAISE

Reps: 15 | Sets: -- | Intensity: -- | Tempo: -- | Rest: circuit | Duration: --

View video
Preparation : Beginners may eliminate balance, more experienced may substitute a higher step
Movement :


Notes : Preferred position for hands is "thumbs up," See photo. BEGINNERS may step onto both legs. ADVANCED may use a higher step.

XPRESSLINE BICEPS CURL

Reps: 15 | Sets: -- | Intensity: -- | Tempo: -- | Rest: circuit | Duration: --

View video
Preparation :
Movement :


XPRESSLINE TRICEPS EXTENSION

Reps: 15 | Sets: -- | Intensity: -- | Tempo: -- | Rest: circuit | Duration: --

View video
Preparation :
Movement :


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