A. Beginner section we use mostly machines,
because they are set up to put you in the proper position
so that you use correct form. It helps to avoid injuries and
makes it easier to learn how to do the exercise. As
you progress to the Intermediate and Advanced levels, more
free weight exercises are implemented. |
B. All movements are slow and controlled.
Don’t want to drop weights suddenly or use momentum.
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C. Breathing – exhale on exertion (when
doing the work) and inhale upon release. |
D. Start out with a weight that is challenging
by the last few repetitions. We’ll be doing 10 reps
of each exercise so by number 7 or 8 it should feel challenging.
Keep increasing the number of reps and sets as you progress
to the next level. |
E. Always want to warm-up for at least 5
minutes beforehand to get blood flowing through the muscles.
Helps prevent muscle pulls and injury.
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F. Start with large muscle groups (legs,
chest, back) and work your way down to smaller muscles (shoulders,
biceps, triceps). |
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A. Repeat this same series of exercises.
Start with 2 sets of 10, then 2 sets of 12 – 15. Increase
weight by small increments if it becomes too easy. |
B. Always stretch after exercising while muscles
are warm. Helps prevent future injuries and soreness.
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C.
Need at least 48 hours rest between workouts – every
other day – to let muscles repair. |
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