HURRY UP/HOLIDAY SURVIVAL WORKOUT CIRCUIT

Trainer : Cary Raffle

Introduction
by CARY RAFFLE CERTIFIED PERSONAL TRAINER This is a high intensity circuit workout consisting of two circuits. Perform the exercise sets by alternating between the exercises with minimal rest in between. CIRCUIT SET 1 - Back/leg and Chest leg CIRCUIT SET 2 - Biceps/core/leg, Shoulder/legs, Triceps/core. For questions, Contact Cary Raffle 917-603-3813 or cary@caryraffle.com

Warm Up
5 minutes cardio of your choice and light stretch

Summary Of Program

ActivityTypeSetsRepsDurationTempoIntensityRest
Lat Pulldown with Reverse Lunge (Free Motion)Exercise2-315   circuit
Lunge - with Chest Press using Free MotionExercise2-315   circuit
Step Up And 1 Leg Balance With Bicep CurlExercise2-315   circuit
Lateral Raise - Integrated SquatExercise2-315   circuit
Triceps Extension on SB with DBExercise2-315   circuit
Abdominal Crunch - SB Long Lever ArmExercise2-315   circuit
Plank - Sagittal OscillationExercise2-315   circuit

Cool Down
stretch followed by additional cardio if time permits

Program Exercises

LAT PULLDOWN WITH REVERSE LUNGE (FREE MOTION)

Reps: 15 | Sets: 2-3 | Intensity: -- | Tempo: -- | Rest: circuit | Duration: --

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Preparation :
Movement :


LUNGE - WITH CHEST PRESS USING FREE MOTION

Reps: 15 | Sets: 2-3 | Intensity: -- | Tempo: -- | Rest: circuit | Duration: --

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Preparation :
  • Adjust cable arms as shown.
  • Stand in a feet together stance position.
  • Using a barbell grip, align the wrist and elbows as shown for start position.
Movement :
  • Brace Spine by drawing your lower abdomen in.
  • Maintaining proper posture, start movement by lunging forward with one leg and pressing hands together at same time as shown.
  • Check alignment and positioning and repeat lunge/press alternating legs for lunge.
  • It is important not to let your back arch at any time during the movement.
  • Keep arms in alignment with the cable as shown in finish position.
  • Start exercise with very light weight to learn form, then increase weight.
  • Variation:  Lunge to different angles.


STEP UP AND 1 LEG BALANCE WITH BICEP CURL

Reps: 15 | Sets: 2-3 | Intensity: -- | Tempo: -- | Rest: circuit | Duration: --

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Preparation :
  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
  • Activate core with proper drawing in and pelvic floor contraction.
Movement :
  • Position feet shoulder width apart, pointing straight ahead.
  • Choose a step or bench that is a comfortable height to step up on
  • Step forward with one foot onto the bench or step.
  • In a simultaneous motion, step up and “pick up” your hips on the opposite side as your step leg.
  • HOLD swing leg in the air in triple flexion (at hips, knees, and ankles), and perform a bicep curl.
  • Step down backwards with the same technique of holding the HIPS LEVEL.
  • TRAINERS: watch the hips (to ensure frontal plane stability), and ensure that NO pronation distortion occurs anywhere in the kinetic chain.
  • Other progressions: Inertia progression – dumbbell, to cables, to tubing.

LATERAL RAISE - INTEGRATED SQUAT

Reps: 15 | Sets: 2-3 | Intensity: -- | Tempo: -- | Rest: circuit | Duration: --

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Preparation :
  • Maintain tall posture throughout the exercise and good stability through the abdominal complex.
  • Initiate a thorough dynamic warm-up prior to starting this exercise, this engages the nervous system.
Movement :
  • This exercise involves performing a squat, and summating the forces into a dumbbell lateral raise.
  • Start with light weights (30% of normal lateral raise weight is recommended) to the side of the body (palms facing in).
  • Perform dumbbell squat (for description – see ‘squat – dumbbell’ in the Exercise Library).
  • As you ascend from the squat, use that momentum as you perform a dumbbell lateral raise (for description – see ‘lateral raise’ in the Exercise Library) – as shown.
  • Lowering the dumbbells to the side completes one repetition.
  • TRAINERS: Ensure that the client does NOT adduct the knees to accommodate the dumbbells.


Notes : MODIFICATION: Hold weights in thumbs up position to reduce risk of shoulder injury.

TRICEPS EXTENSION ON SB WITH DB

Reps: 15 | Sets: 2-3 | Intensity: -- | Tempo: -- | Rest: circuit | Duration: --

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Preparation :
  • Ensure the client is proficient at performing a supine stability ball bridge and dumbbell tricep extension on the bench.
Movement :
  • Lie on the SB with the shoulders ...
  • Start with LIGHT dumbbells
  • Bring the DBs up to the shoulders and extend the arms towards the ceiling as shown
  • Ensure the upper arm remains stationary and the DBs travel to either side of the head.


ABDOMINAL CRUNCH - SB LONG LEVER ARM

Reps: 15 | Sets: 2-3 | Intensity: -- | Tempo: -- | Rest: circuit | Duration: --

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Preparation :
  • Lie in a supine position with knees flexed. Feet should be flat on the floor with toes pointed straight ahead.
  • Place the arms perpendicular to the ceiling, OR overhead (not pictured), to truly lengthen the lever and make it a LONG lever crunch.
Movement :
  • Draw your lower abdomen inward toward your spine. 
  • NOTE:  Drawing in the TVA should be thought of as relative to each particular movement, and similar to a volume control knob.  In this case, if a maximal engagement is expected, the Rectus Ab is actually lengthened as the Linea Alba drops below the Pubis and Sternum which are the Rectus's Origin and Insertion points.  For the Rectus to fire, it must rise, as muscles can only pull in straight lines, if not, it is incapable of performing its job.  Hence, cue the TVA at a "lower volume" initially for control.
  • While maintaining the drawing-in maneuver, raise chest up so that your shoulders lift from the ball. The chin should be tucked toward the chest in neutral cervical spine throughout the movement.
  • While still maintaining the drawing-in maneuver, lower to the ball.


Notes : Move feet closer together to increase difficulty

PLANK - SAGITTAL OSCILLATION

Reps: 15 | Sets: 2-3 | Intensity: -- | Tempo: -- | Rest: circuit | Duration: --

View video
Preparation :
  • Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
  • Prepare for this motion by keeping a lengthened position in the body.
Movement :
  • This movement involves a prone plank with an flexion and extension oscillation (sagittal plane)
  • Assume a prone plank position (for description – see ‘plank – prone’ in the exercise library)
  • Using only a SMALL amplitude of movement, move hips from extension to flexion – as shown
  • Perform desired amount of reps
  • TRAINERS: this exercise is designed for FULL BODY MOTION, if you notice that the client is only moving from the lumbar spine … correct immediately


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