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Fitness Director's Choice - Full Body Circuit!
Try this circuit based workout to work your entire body. Do 12-15 reps of each exercise in a row with little rest. Complete the entire circuit 3 times resting 1 minute between each circuit. Remember to warm up for 10 minutes before the workout and stretch when finished.
MED BALL AXE CHOP
 
Preparation :
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Start with the feet slightly wider than the width of the shoulders, toes turned out slightly
Place the arms perpendicular to the ceiling, OR overhead (not pictured), to truly lengthen the lever and make it a LONG lever crunch.
Movement:
This movement involves a cross-body chop motion using a medicine ball.
Start with the knees slightly bent, both hands on the med. ball and arms straight.
The hands start at head height (as shown).
Accelerate the med. ball down and across the body.
At this point you will bring the med. ball straight up and accelerate it in the opposite direction high to low.
Repeat pattern back and forth for the desired reps.
PRISONER SQUAT
 
Preparation:
Stand in proper alignment, at shoulder width, with hands behind the head, fingers interlocked (DO NOT PRESS INTO THE HEAD/NECK).
Movement:
Draw your belly button inward toward your spine.
Allow yourself to lower to a squat position under control without compensation.
Extend your hips, knees and ankles to a standing position.
LAT PULL DOWN
 
Preparation:
Place hands on bar at a grip width that will allow the wrists to be perpendicular to the bar when the elbows are at 90 degrees.
Lean back just enough so that the bar descends in front of you (NOTE: This will vary from machine to machine).
Movement:
From the start position, draw your belly button inward toward your spine.
Maintaining optimum spinal alignment, SLOWLY start to pull the shoulder girdle downward. While the shoulder blades continue to move downward, the arms should follow.
The return motion must include shoulder girdle upward rotation and elevation. Motion should be stopped just before the muscles relax.
Do not allow head to "jet? forward.
PUSH UP - FEET ON STABILITY BALL
 
Preparation:
Place body in push up position on the floor, activate core by pulling navel to spine and squeeze glutes.
Place both feet on Swiss ball.
Movement:
Starting with your body in the plank position, lower the chest towards the floor.
Upon reaching the floor press your body back up to the starting position.
Be aware not to let the core release as this will cause hyperextension of the lumbo-pelvic-hip complex.
Cease performing the exercise as soon as any compensation is noticed.
LUNGE - SIDE WITH BOSU BALL
 
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 side step lunge (in the frontal plane) onto a Bosu ball.
Start a stride length away from the Bosu ball (with the Bosu ball to one side).
Perform a step lunge in the frontal plane as shown.
Return to starting position and repeat for desired number of reps.
SHOULDER PRESS - SEATED ON STABILITY WITH DUMBBELLS
 
Preparation:
Sit on stability ball in optimal alignment with feet flat on the floor.
Hold dumbbells in each hand at shoulder height with elbows flexed.
Movement:
From the start position, draw your belly button inward toward your spine.
Maintaining a "sit tall? position, slowly press the dumbbells up through your natural range of motion.
Next, slowly lower the dumbbells as far as you can control.
Perform recommended repetitions.
Do not allow your head to "jet? forward! Keep your eyes focused straight in front of you.
Use very light resistance with a slow tempo in beginning phases.
DIPS - BENCH
 
Preparation:
Keep glutes as close to the bench as possible.
Feet together and knees slightly bent.
Hands close to the sides of the body, arms straight and shoulder blades retracted.
Movement:
Bending the arms, slowly lower the body down until the shoulders are just above elbow height-inhaling whilst doing this, straightening the arms the body will return to the starting position-exhaling during this phase.
Maintain good form.
Keep reps at a controlled speed.
Only lower the body to where you feel comfortable
ABDOMINAL CRUNCH -
HEEL
ON TOE
 
Preparation:
Lay flat on floor with legs straight out.
Place left heel on right toe, left hand under neck to support and right arm vertical towards the ceiling.
Activate core and glutes by drawing in navel towards the spine and squeezing the glutes.
Place tongue on the roof of their mouth to prevent neck flexors from becoming overactive.
Movement:
Lift shoulders clear of the floor or until the lower abdominals are felt working, focusing on the ceiling.
Pause momentarily and slowly return to the starting position.
Repeat this action for allocated repetitions then change to other side of the body.
Make sure that neck is fully supported throughout exercise.
Only lift as far as you feel comfortable, don?t strain.
Quality is far more important than quantity, so once form has diminished discontinue the exercise.
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