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18 - Machine Lying Leg / Hamstring Curl
Equipment: "Machine"
Primary Muscle Group: "Hamstrings"
Secondary Muscle Group: "Calves"
Recommended Weight / Time / Reps:
(1) - 12 x 32 kg
(2) - 12 x 36 kg
(3) - 10 x 41 kg
(4) - 10 x 45 kg
(5) - 8 x 47 kg
(6) - 8 x 50 kg
(7) - 6 x 54 kg
(8) - 6 x 59 kg
Sets / Reps: x 4
How to do it:
1. Select the appropriate load and adjust the pad to be over your Achilles tendon (above the heel) when you lie down.
2. Lie down, grab the handles, and place the back of your lower legs against the pad.
3. Take a breath and engage your hamstrings to curl your legs, lifting the weight.
4. Curl until your lower legs are almost vertical and exhale at the top.
5. Hold for a moment and extend your knees slowly as you inhale.
16 - Machine Seated Leg Extension
Equipment: "Machine"
Primary Muscle Group: "Quadriceps"
Recommended Weight / Time / Reps:
(1) - 12 x 54 kg
(2) - 12 x 59 kg
(3) - 10 x 64 kg
(4) - 10 x 68 kg
(5) - 8 x 73 kg
(6) - 8 x 77 kg
(7) - 6 x 82 kg
(8) - 6 x 86 kg
Sets / Reps: x 4
How to do it:
1. Select the appropriate load.
2. Adjust the pad to be against your lower legs, just above your feet when seated.
3. Sit down, grab the handles by your sides, place your lower shins against the pad, and retract your shoulders.
4. Take a breath and straighten your legs by engaging your quadriceps.
5. Lift the weight until your knees straighten, and breathe out.
6. Hold for a moment and bend your knees slowly as you breathe in.
6 - Weighted Side Bend
Equipment: "Kettlebell or Dumbbell"
Primary Muscle Group: "Abdominals"
Recommended Weight / Time / Reps: 12 x 24kg (each side / arm)
Sets / Reps: x 4 (In superset with "Farmers Walk")
How to do it:
1. Grab a dumbbell with your right hand and stand tall with your arm to your side. Place your left hand behind your head.
2. Engage your abs and bring your shoulders back.
3. Take a breath and crunch your torso to the left. Exhale.
4. Extend your torso and breathe in.
5. Crunch again.
6. Once finished, grab the dumbbell with the opposite hand and do the same number of reps.
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1 - Treadmill / Incline Walk
Equipment: Machine
Primary Muscle Group: Cardio
Recommended Weight / Time / Reps: 15min / 1.5km / 100 Calories
(when all 3 are acheived)
Sets / Reps: x 1
How to do it:
1. Stand on the treadmill and clip the safety key to your tank top or T-shirt.
2. Start the treadmill and gradually increase the speed from slow walking to a jog.
3. Maintain an upright posture, direct your gaze forward, and maintain a steady breath.
4. Keep your arms bent and move them in sync with your strides.
14 - Lever Belt Squat
Equipment: "Machine"
Primary Muscle Group: "Quadriceps"
Secondary Muscle Group: "Glutes & Hamstrings"
Recommended Weight / Time / Reps:
(1) - 8 x 50 kg
Sets / Reps: x 4
How to do it:
1. Load the machine appropriately and put on the weight belt.
2. Step on the platform and hook the belt’s chain to the machine’s lever via a carabiner.
3. Stand tall and grab the handles or horizontal bar in front.
4. Position your feet at a comfortable width for squats with your toes pointing slightly out.
5. Bring your chest out, engage your abs, and unrack the weight. You can hold onto the bar or handles in front of you for balance.
6. Breathe in and descend until your thighs are roughly parallel to the bar.
7. Pause briefly and push through your heels to extend your knees, exhaling at the top.
8. Breathe in and repeat.
7 - Body Weight Step Up
Equipment: "Other"
Primary Muscle Group: "Quadriceps"
Secondary Muscle Group: "Hamstrings & Glutes"
Recommended Weight / Time / Reps: 12 Steps (per leading Leg)
Sets / Reps: x 4 (in superset with Suspension Reverse Lunge)
How to do it:
1. Stand in front of a flat gym bench or plyometric box. Have your feet hip-width apart with your toes pointing slightly out.
2. Bring your shoulders back and engage your abs.
3. Take a breath, lift your right leg, and plant the foot on the elevated platform.
4. Push through the heel to extend your body and bring yourself on top of the elevated object. Exhale.
5. Step off the platform, take another breath and extend your opposite leg.
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15 - Dead Lift
Equipment: "Barbell"
Primary Muscle Group: "Glutes"
Secondary Muscle Group: "Hamstrings, Quadriceps, Back, Lats & Traps"
Recommended Weight / Time / Reps:
(1) - 10 x 50 kg
Sets / Reps: x 4
How to do it:
1. Stand in front of a loaded barbell.
2. The bar should be over mid-foot, your shins should be an inch or two from the bar, and your feet should be hip-width apart, with toes pointing slightly out.
3. Lean forward and grab the bar with a double overhand grip.
4. Bend your knees to position your shins against the bar. Simultaneously, retract your shoulders to straighten your back.
5. Take a breath.
6. Initiate the pull by digging your heels into the floor.
7. Lift the bar in a straight vertical line, keeping it close to your body.
8. As the bar passes your knees, begin to extend your legs and drive your hips forward to complete the repetition.
9. Begin the descent by driving your buttocks back and keeping your back neutral.
10. Lower the barbell in the same vertical line, exhaling near the bottom.
4 - Romanian Deadlift
Equipment: " Kettlebell or Dumbbell"
Primary Muscle Group: "Hamstrings"
Secondary Muscle Group: "Glutes, Lower Back, Upper Back, Lats"
Recommended Weight / Time / Reps: 12 x 24KG
Sets / Reps: x 4 (in superset with "Rowing Machine")
How to do it:
1. Grab a single or pair of Kettlebells or dumbbells and stand tall.
2. Position the weights in front of your hips with your palms facing your body.
3. Bring your shoulders back, position your feet a few inches apart, and take a breath.
4. Lean your torso forward by hinging at the hip. Your back should remain neutral, and you should feel a stretch in your posterior thigh muscles.
5. Lower the dumbbells in a straight line until they are below knee level.
6. Extend your hips forward and exhale.
8 - Suspension Alternating Reverse Lunge
Equipment: "Suspension Trainer - HCE"
Primary Muscle Group: "Quadriceps"
Secondary Muscle Group: "Hamstrings & Glutes"
Recommended Weight / Time / Reps: 12 Lunges (6 per Leg)
Sets / Reps: x 4 (in superset with Body Weight Step Up)
How to do it:
1.Stand tall with your shoulders back, abs tight, and hands on the Suspension Trainer - HCE "For Balance"
2. Have your feet in a comfortable stance with your toes pointing slightly out.
3. Take a breath and bring the right leg back, landing on the ball of the right foot. Sink into a lunge by bending your front leg. A good stride length is when your front shin remains relatively vertical (knee over ankle) as you descend.
4. Descend until your front thigh is almost parallel to the floor and your rear knee is an inch or two from the floor.
5. Pause at the bottom and engage your front leg to bring yourself back to the top.
6. Bring the right leg to the starting position and exhale.
7. Take another breath as you lunge back with your left leg.
8. Keep alternating
19 - Machine Seated "Horizontal" Leg Press
Equipment: "Machine"
Primary Muscle Group: "Quadriceps"
Secondary Muscle Group: "Hamstrings, Glutes"
Recommended Weight / Time / Reps:
(1) - 12 x 82 kg
(2) - 12 x 87 kg
(3) - 12 x 90 kg
(4) - 12 x 96 kg
(5) - 10 x 100 kg
(6) - 10 x 105 kg
(7) - 10 x 109 kg
(8) - 10 x 111 kg
(9) - 08 x 114 kg
(10) - 08 x 120 kg
Sets / Reps: x 4
How to do it:
1. Select the appropriate load and sit down.
2. Place your feet flat on the platform at a comfortable width.
3. Bring your shoulders back, engage your abs, and grab the handles by your sides.
4. Take a breath and press the platform forward until you straighten your legs. Exhale.
5. Bend your legs slowly as you breathe in.
17 - Hip Thrust (Smith Machine)
Equipment: "Machine"
Primary Muscle Group: "Glutes"
Secondary Muscle Group: "Hamstrings, Quadriceps & Adductors"
Recommended Weight / Time / Reps:
(1) - 12 x 70 kg
(2) - 12 x 70 kg
(3) - 10 x 90 kg
(4) - 10 x 90 kg
(5) - 08 x 110 kg
(6) - 08 x 110 kg
(7) - 06 x 125 kg
(8) - 06 x 125 kg
Sets / Reps: x 1
How to do it:
1. Set the Smith machine bar to a low position, enough to be able to tuck underneath.
2. Load the bar appropriately and place a pad to prevent hip discomfort.
3. Position a flat gym bench parallel or perpendicular to the bar at an approximately one-foot distance (tweak the setup to find your ideal position).
4. Sit on the floor and lean back to position your shoulder blades on the bench. The bar should be directly over your hips.
5. Bend your knees and plant your feet on the floor.
6. Grab the bar, push your hips against the pad, and engage your abs.
7. Breathe in and push through your heels to raise your hips toward the ceiling until they align with your knees and upper body. Exhale at the top.
8. Slowly lower your buttocks to the floor as you breathe in.
5 - Farmers Walk
Equipment: " 2 x Kettlebells"
Primary Muscle Group: "Full Body"
Recommended Weight / Time / Reps: 30 Meters with 32 KG in each hand
Sets / Reps: x 4 (in superset with "Weighted Side Bend")
How to do it:
1. Grab a pair of heavy dumbbells, kettlebells, or weight plates.
2. Stand tall with your shoulders back, your abs tight, and your gaze directed a few feet forward.
3. Walk forward slowly, breathing steadily as you do.
4. Go for as long as possible and bend your knees to set the weights on the floor.
3 - Rowing Machine
Equipment: "Machine"
Primary Muscle Group: "Cardio"
Recommended Weight / Time / Reps: 1 x Minute / 15 x Calories / 1000+ Power
Sets / Reps: x 4 (In superset with "Romanian Deadlift")
How to do it:
1. Select the appropriate resistance and sit down, ie select "Just Row"
2. Reach forward and grab the cable attachment.
3. Bend your knees and place your feet flat on the footplates, put shoe loop over your feet.
4. With your arms straight, inhale and push yourself back by engaging your thigh muscles.
5. As you move back, row the cable to your torso and exhale.
6. Extend your arms and bend your knees simultaneously to bring yourself back to the starting position as you breathe in.
23 - Treadmill / Incline Walk
Equipment: Machine
Primary Muscle Group: Cardio
Recommended Weight / Time / Reps: 15min / 1.5km / 100 Calories
Sets / Reps: x 1
How to do it:
1. Stand on the treadmill and clip the safety key to your tank top or T-shirt.
2. Start the treadmill and gradually increase the speed from slow walking to a jog.
3. Maintain an upright posture, direct your gaze forward, and maintain a steady breath.
4. Keep your arms bent and move them in sync with your strides.
9 - German Cyclist Goblet Squat
Equipment: "Just your Body & Step Box as a height Guide"
Primary Muscle Group: "Quadriceps"
Secondary Muscle Group: "Hamstrings & Glutes"
Recommended Weight / Time / Reps: 10 Squat in 20 Seconds, Rest for 40 Seconds
Sets / Reps: 10 x 10 Minutes (100 Squat's total)
How to do it:
1. Stand tall with your feet in a comfortable stance, shoulders back, and gaze directed forward.
2. Lift your arms in front of you for balance and take a breath.
3. Squat and keep your heels in contact with the floor.
4. Move down until your thighs are parallel to the ground.
5. Push through your heels to bring yourself to the top and exhale.
12 - Hip Adduction (Machine)
Equipment: "Machine"
Primary Muscle Group: "Adductors"
Recommended Weight / Time / Reps: 12 x 75 kg
Sets / Reps: x 4
How to do it:
1. Select the appropriate load and sit down.
2. Bring your shoulders back and grab the handles to your sides.
3. Step on the foot platforms and position the outer part of your lower thighs against the pads.
4. Take a breath and spread your legs out as much as possible in one fluid motion, breathing out.
5. Bring your knees together as you breathe in.
22 - Lying Leg Raise
Equipment: "Floor Mat"
Primary Muscle Group: "Abdominals"
Recommended Weight / Time / Reps: 6
Sets / Reps: x 4 (In superset with "Lying Knee Raise")
How to do it:
1. Lie on the floor with your legs straight, arms to your sides, and palms flat on the floor.
2. Engage your abs, take a breath, and bring your legs together.
3. Lift your legs in the air until your heels point at the ceiling. Breathe out.
4. Lower your legs slowly without resting your feet on the floor and breathe in. Maintain slight roundness in your lower back throughout each repetition.
This workout should take about 2.5 - 3 hours.
2 times a week recommended.
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Fitness
Keeping well with life on the road
DAY 3 - LEGS + Core & Cardio
Personal
11 - Hip Abduction (Machine)
Equipment: "Machine"
Primary Muscle Group: "Abductors"
Recommended Weight / Time / Reps: 12 x 75 kg
Sets / Reps: x 4
How to do it:
1. Select the appropriate load and sit down.
2. Bring your shoulders back and grab the handles to your sides.
3. Step on the foot platforms and position the outer part of your lower thighs against the pads.
4. Take a breath and spread your legs out as much as possible in one fluid motion, breathing out.
5. Bring your knees together as you breathe in.
20 - Machine Standing Calf Raise
Equipment: "Machine"
Primary Muscle Group: "Calves"
Recommended Weight / Time / Reps:
(1) - 12 x 105 kg
(2) - 12 x 114 kg
(3) - 12 x 123 kg
(4) - 12 x 132 kg
(5) - 10 x 141 kg
(6) - 10 x 150 kg
(6) - 08 x 165 kg
(6) - 08 x 175 kg
Sets / Reps: x 4
How to do it:
1. Select the appropriate load.
2. Put your shoulders and upper back against the machine’s pad.
3. Position the balls of your feet on the platform and extend your knees.
4. Grab the handles by the machine’s pad for extra support.
5. Take a breath and extend your ankles, squeezing your calves at the top, and exhale.
6. Lower yourself slowly, feeling your calves stretch at the bottom. Breathe in on the way down.
13 - Seated Calf Raise (Plate)
Equipment: "Machine"
Primary Muscle Group: "Calves"
Recommended Weight / Time / Reps:
(1) - 12 x 50 kg
(2) - 12 x 55 kg
(3) - 12 x 60 kg
(4) - 12 x 65 kg
(5) - 12 x 70 kg
(6) - 10 x 75 kg
(7) - 10 x 80 kg
(8) - 08 x 90 kg
Sets / Reps: x 1
How to do it:
1. Load the machine, sit down, and adjust the pad. Your thighs should fit snugly, allowing you to unrack the weight by extending your ankles.
2. Position your thighs against the pad and grab the handles firmly.
3. Take a breath and unrack the weight by flexing your calves.
4. Put the safety bar to the side and flex your ankles to lower the weight until you feel a stretch in your calves.
5. Press through the balls of your feet and flex your calves, exhaling near the top.
10 - Lateral Band Walks
Equipment: "Band"
Primary Muscle Group: "Glutes"
Secondary Muscle Group: "Abductors"
Recommended Weight / Time / Reps: 20 Left & 20 Right
Sets / Reps: x 4
How to do it:
1. Wrap a looped resistance band around your ankles or thighs, just above the knees.
2. Lean your torso forward a bit and bend your knees slightly.
3. Engage your abs and take a breath.
4. Take a lateral step to the right and exhale.
5. Inhale again and take another step in the same direction.
6. Once finished walking in one direction, take the same number of steps to the left, breathing steadily as you do.
Personal
2 - Spinning / Stationary Bike Cycle
Equipment: Machine
Primary Muscle Group: Cardio
Recommended Weight / Time / Reps: 10min / 4.5km / 100 Calories
(when all 3 are acheived)
Sets / Reps: x 1
How to do it:
1. Adjust the seat height and get on top of the cardio machine.
2. Select the appropriate program and grab the handles.
3. Place your feet flat on the pedals, bring your shoulders back, and direct your gaze forward.
4. Cycle steadily and maintain a steady breath.
21 - Lying Knee Raise
Equipment: "Floor Mat"
Primary Muscle Group: "Abdominals"
Recommended Weight / Time / Reps: 12
Sets / Reps: x 4 (In superset with "Lying Leg Raise")
How to do it:
1. Lie on the floor with your feet together, arms to your sides, and your body straight.
2. Engage your abs and lift your feet an inch or two from the floor. Your lower back should be in contact with the floor.
3. Take a breath and lift your legs, bending your knees at a 90-degree angle. Breathe out.
4. Slowly lower your legs to the starting position as you straighten your knees. Breathe in and keep your feet off the floor.