Keep your BEHAVIOR POSITIVE because YOUR BEHAVIOR becomes YOUR
HABITS! ~Gandhi
DRINK 16oz of water within 45- 60 minutes before exercising
ALWAYS Remember to breathe out whenever energy is being exerted.
A 15 minute warm-up using a moderate speed is required prior to performing ANY of the exercises
below:
2.5 speed with a 3 incline on a treadmill or 2.5 speed rotating stairs
OR
3x
jogging in place for 3 minutes moving at a moderate pace >
jump rope for 2 minutes >
knee raises quickly for 10 seconds
Each series of exercises are to be performed in the order given.
Example: 12 Db Squats> 18 Jump Squats> 20 sec. Wall Sit 90> 45 sec rest> 20 Squat Walk, etc.
DAY 1
*
LEGS/GLUTES 60 minutes max
A Smith Machine, Leg Extension, Hamstring Curl machine may be necessary .
4x
12, 10, 10, 8 Db Squats (WIDE stance) (using moderate/heavy weight)>
18,15, 12 ,10 Jump Squats>
20, 25, 30, 35 sec. Wall Sit 90
45 sec. rest>
20, 25, 30,30 Squat Walk (each side of body)>
24, 20, 16, 12 Static March>
15, 20, 25, 30 Db Lunge Pulse (each leg using light/moderate)>
15, 15, 20, 20 sec. Knee Raises> >
30, 25, 20, 15 Db Calf Raises (each leg)>
10, 15, 15, 20 Donkey Wall Kickbacks>
45 sec. rest>
©SharkStrong 2013
| 3 DP 1.5 12.2013 |
45 sec. rest>
1
Keep your BEHAVIOR POSITIVE because YOUR BEHAVIOR becomes YOUR
HABITS! ~Gandhi
DAY 1
LEGS/GLUTES
Db- Dumbbell
Db Squats (WIDE Stance)- Stand with legs apart about slightly wider thanshoulder width. Hands
supporting dumbbells while bending your knees keeping chest/head up. Hands on the dumbbells
should be close to hips with the palms facing towards body. Bend knees until legs are almost parallel to
the ground at almost a 90dgree angle. Head and spine should about 45 degrees at this point. Tempo
should be lowering in 2 sec. hold for 1 second and quickly rise up.
DO NOT ALLOW KNEES TO GO BEYOND TOES.
Jump Squats- stand with legs shoulder width apart. Get in a squat position and jump up keep legs
apart. Concentrate on using back of feet/heels to pop up. Try not to use the front feet.
Concentrating the movement using heels works glutes and hamstrings.
Wall Sit 90- Stand with back firmly against a wall keeping chest/head up. Hands are resting on wall for
balance. Slowly walk forward, sliding torso down against the wall. 90 degree angles should be at
the hip, knees, and ankles. Hold position.
Squat Walks- squat with feet together/side step by extending foot past shoulder width and bring the
opposite foot next to it. Repeat process going to right for 10, 15, etc. paces then squat/side step
back to the original position.
Static March- Similar to Knee Raises except once the knee is raised it is held in the air for 3 seconds.
Back MUST be straight with chest held up. ABs must be held tight. Tight abs aid with balance.
Knee Raises- Similar to jogging in place. Excerpt your knees reaching your waist. Alternate raising your
knees quickly. Keeping your head, chest up and back straight. Breathe by choosing a leg to
inhale. Ex. Inhale each time the right knee is raised. DO LAND ON THE PADS OF FEET.
Not heels.
DAY 1
©SharkStrong 2013
LEGS/GLUTES
| 3 DP 1.5 12.2013 |
Db Lunge Pulse- Back straight and head up with a barbell across your shoulders blades with hands
wider than hip width on barbell. Step forward, bending the front knee into a 90 degree angle. The back
knee drops towards the ground almost forming another 90 degree angle. After completing the lunge,
raise your body up still maintaining the lunge stance with feet apart and then drop back down
repeating this “pulsing” motion. Lowering/raising tempo should take 4 seconds.
2
Keep your BEHAVIOR POSITIVE because YOUR BEHAVIOR becomes YOUR
HABITS! ~Gandhi
Db Calf Raises- May use hands for balance on wall. Stand with legs half than shoulder width apart.
Keep your legs almost straight avoiding “Locking Knees” in place. Hold the dumbbell with palms
facing towards body. The dumbbell should be the hand opposite of the calf being trained. Raise
heels/body upwards only using calves. DO NOT ROCK YOURSELF UPWARDS to perform this
exercise. Exhale as you lift upwards.
Donkey Wall Kickback- Bend knees/hips so torso is at a 45 degree
angle with forearms resting on a wall. This will keep your back stable/straight. Feet should be
less than hip width. Move leg to be exercised should be 45 degrees and moving back with heel
of your foot reaching close to waist height.
DAY 1
LEGS/GLUTES COOL DOWN 5- 10 min. max.
Perform each stretch by holding each movement for no longer than 30 sec.
IT Band Stretch-Stand straight and cross one leg over the other. Keep feet flat, with back knee
straight and the other slightly bent. Keeping feet crossed at ankles bend over at the hips touching the
ground.
| 3 DP 1.5 12.2013 |
Active Hamstring Stretch- Lie flat on your back with one knee bent and foot flat on the ground. Clasp
the opposite leg under the knee. The knee should be up towards the ceiling. Straighten the leg and
gently bring leg up towards your chest. Hold for 3 seconds and then relax it.
©SharkStrong 2013
3
Keep your BEHAVIOR POSITIVE because YOUR BEHAVIOR becomes YOUR
HABITS! ~Gandhi
DAY 2
BACK/BICEPS/SHOULDERS 60 minutes max
DRINK 16oz of water within 45- 60 minutes before exercising
ALWAYS Remember to breathe out whenever energy is being exerted.
A 15 minute warm-up using a moderate speed is required prior to performing ANY of the exercises
below:
3x
2.5 speed with a 3 incline on a treadmill
OR
jogging in place for 3 minutes moving at a moderate pace >
jump rope for 2 minutes >
knee raises quickly for 10 seconds
Each series of exercises are to be performed in the order given.
Example: 15 RG Bent Over Bb Row> 10 Suitcase>12 Rear Delt Flyes>
45 sec. rest> 8 DbLT, etc.
*A Smith Machine may be necessary.
4x
15, 12, 10, 8 RG Bent Over Bb Row (or use Smith machine using moderate/heavy weight)>
12, 10, 10, 8 Rear Delt Flyes (can use machine if available moderate/heavyweight)>
20, 16, 10, 8 Double Arm Bicep Curl (both arms) with Lunges>
{Breakdown- 10 Lunges with one leg with 10 Bicep curls> switch legs> 10 Lunges with 10 Bicep Curls}
45 sec. rest>
10, 15, 15, 12 Suitcase(each side)>
8, 10, 12, 12 DbLT Raise (using moderate/heavy weight)>
20, 15, 15, 12 Wally Dumbbell Row (using moderate/heavy weight)>
15, 20, 30, 40 sec. hold Superman> 40, 35, 25, 20 sec. Plank
40, 30, 20, 15 sec. hold Alternating Superman>
45 sec. rest>
©SharkStrong 2013
| 3 DP 1.5 12.2013 |
45 sec. rest>
4
Keep your BEHAVIOR POSITIVE because YOUR BEHAVIOR becomes YOUR
HABITS! ~Gandhi
DAY 2
BACK/BICEPS/SHOULDERS
Db- Dumbbell
RG- Reverse Grip
RG Bent Over Bb Row - Feet should be shoulder width with legs in a 45degree angle keeping. Grab
weights/barbell with palms facing up and arms extended from ground. Lean forward at waist
keeping torso at about 30 degrees. Barbell should hang down in front of shins. Inhale then
breathe as you pull bar towards your waist. Keep elbows in close to your body so they move
rearward as you pull bar upward. CONCENTRATE ON YOUR BACK/SHOULDERS KEEPING CHEST
UP TO MAINTAIN GREAT POSTURE. Elbows should be well above level of your back.
Rear Delt Flyes- Stand with legs apart approximately shoulder width. Hold a pair dumbbells of
moderate weight with the palms facing your back. While keeping your knees not “locked” but
“soft” keeping chest/head up and bend at waist to a 45 degree angle. Keeping arms almost
straight, raise dumbbell. Arms up and out to your sides in a shape of an arc. The dumbbells
should be parallel to floor. PAUSE A MOMENT. Repeat. Exercise should be felt in upper back.
Suitcase- Stand with legs apart approximately shoulder width. Hold a dumbbell of moderate/significant
weight in ONE hand with the palms facing torso, while bending your knees keeping chest/head
up. Squat bending knees until legs are almost parallel to the ground at almost a 90dgree angle.
Head and spine should about 45 degrees at this point.
DO NOT ALLOW KNEES TO GO BEYOUND TOES.
©SharkStrong 2013
| 3 DP 1.5 12.2013 |
Double Arm Bicep Curl with Lunge- Feet less than shoulder width apart, together with dumbbells held
in each hand with palms facing away from body. Chest up to keep back straight, and head up.
Step forward to create 90angle with knee while simultaneously bring dumbbells with palms
facing up, bring to shoulders. Back knee drops down creating almost a 90degree angle. Return
to standing position by concentrating on pushing up through/ using the heel. It may not
easy/nor intuitive but your hamstrings and glutes will love you! Execute in 2 seconds/ hold
position 1 second, repeat.
5
Keep your BEHAVIOR POSITIVE because YOUR BEHAVIOR becomes YOUR
HABITS! ~Gandhi
DAY 2
BACK/BICEPS/SHOULDERS
DbLT Raise- Feet less than shoulder width apart, together with dumbbells held in hands with palms
facing towards body. Bend elbows slightly and “lock” in this position and keep throughout
exercise. Chest up to keep back straight and head up. Raise the dumbbells out to your sides
laterally to form a ‘T’. This will be done once the weight reaches shoulder level. Pause then
lower in a slow, controlled manner. Breathe out when raising the weights.
Wally Dumbbell Row- Bend knees/hips so torso is at a 45 degree angle with a forearm resting
on a wall. This will keep your back stable/straight. Feet should be somewhat close.
Keep your head/chest up. Weight should be in free hand hanging down towards
ground. Exhale bringing up the weight towards the bottom portion of your glutes
keeping elbows close to your body. The movement will be in the form an arc.
Alternating Superman- Lay on the ground with your stomach touching. Raise opposite hands/arms,
legs/feet up off the ground. Hold for allotted time them lower. Breathe throughout exercise.
Plank- Lay on the ground with your stomach touching. Raise body so only forearms and toes are on
the ground. Hold for allotted time then lower. Keep back straight and abnominals tight while
breathing throughout exercise.
| 3 DP 1.5 12.2013 |
Superman- Lay on the ground with your stomach touching. Raise simultaneously hands/arms,
legs/feet up off the ground. Hold for allotted time them lower. Breathe throughout exercise.
©SharkStrong 2013
6
Keep your BEHAVIOR POSITIVE because YOUR BEHAVIOR becomes YOUR
HABITS! ~Gandhi
DAY 2
BACK/BICEPS/SHOULDERS COOL DOWN 5- 10 min. max.
Cat Stretch- Stand with feet shoulder width apart and lower into a squat position. Place hands on
lower part of thigh and arch back. Tighten abs and bring belly button in towards the spine
round back toward the ceiling. Each repetition is done without standing straight until
completed. 15x with 30 sec. rests between stretch holds of 5 sec.
Press Up- Lay on the ground with your stomach touching. With your elbows by and forearms on the
ground. Raise body so only hands on ground, extending arms and torso as far as possible. Hold
for 3 seconds. Repeat 5 times increasing the stretch each time.
| 3 DP 1.5 12.2013 |
Hip/Low Back Stretch- Sitting on the ground with one leg extended and the other bent wrap the
opposite arm around the bent knee. Stretching upper/lower back and shoulders. Repeat for
both sides 5 times each holding for 4 seconds.
©SharkStrong 2013
7
Keep your BEHAVIOR POSITIVE because YOUR BEHAVIOR becomes YOUR
HABITS! ~Gandhi
DAY 3
CHEST/TRICEPS/SHOULDERS 60 minutes max
DRINK 16oz of water within 45- 60 minutes before exercising
ALWAYS Remember to breathe out whenever energy is being exerted.
A 15 minute warm-up using a moderate speed is required prior to performing ANY of the exercises
below:
3x
2.5 speed with a 3 incline on a treadmill
OR
jogging in place for 3 minutes moving at a moderate pace >
jump rope for 2 minutes >
knee raises quickly for 10 seconds
Each series of exercises are to be performed in the order given.
Example: 7 Push Ups> 18 Towel Fly> 45 sec rest> 15 Wally Dumbbell Kickbacks
4x
12, 10, 10, 8 Bb Knee Rollout (light/moderate weight)>
7, 10, 13, 15 Wall/Knee Push Ups or Push Ups>
18, 15, 10, 7 Towel Fly/ Wall Towel Fly>
45 sec. rest
15, 15, 12, 12 National Anthem/Dumbbell RGP>
Superset each arm so both receive exercise
15, 15, 12, 10 Wally Dumbbell Kickbacks/Dumbbell Kickbacks
20, 15, 10, 10 Dumbbell Floor Press>
20, 18, 13, 13 Upright Row>
10, 15, 20, 15 sec. Swim with Sharks>
10, 12, 15, 15 T~Raise Superset Empty Cans>
| 3 DP 1.5 12.2013 |
45 sec. rest>
45 sec. rest>
©SharkStrong 2013
8
Keep your BEHAVIOR POSITIVE because YOUR BEHAVIOR becomes YOUR
HABITS! ~Gandhi
DAY 3
CHEST/TRICEPS/SHOULDERS
Bb- Barbell
Bb Knee Rollout- Use a barbell with CIRCULAR/ROUND weights. Place the barbell on the ground in
front of you with your knees on the ground sitting 3/4 inches above your heels. Your heels should be
touching. Your knees should be shoulder width apart. Position the barbell in front of your knees
holding it with a OVERHAND GRIP/PALMS FACING THE GROUND. Your back may have a slight
roundness in the shoulder area but your abs/lower back should be tight and straight as possible. No
“slouching”. Roll the barbell out away from of you until your back is straight. Do NOT lock your arms.
Keep a them straight with a “soft” bend. Hold the barbell rolled out away from you with your back
straight for 2 seconds. Then bring the barbell towards your knees
Wall Pushups- Stand a couple of feet from the wall keeping legs straight and slightly close
together. Bend your arms lowering your chest to the wall then straighten your arms to the start
position. EXHALE AS YOU PUSH BACK TO START POSITION.
Knee Push Ups- Lie face down on the ground. Place hands past shoulders with fingers parallel to
collarbone. Elbows are at a 45 angle. Knees are also at a 45 degree angle. Push upwards off the
ground while leaving the knees on the ground. Return to starting position and repeat.
Towel Flyes- A towel will be necessary to perform this exercise. Assume the traditional position of a
pushup with arms extended with hands on towel. Towel should be taught at this point. Move
hands together while keeping body ridged. As your hands slide together in the middle of your
chest, use your toes as lever. Hand movement should be smooth and simultaneous
Wall Towel Flyes- the Towel Flyes principle is performed using a wall.
National Anthem- aka RGP Reverse Grip Pull downs
Stand straight with feet shoulder width apart. Weight is held with the palms facing forward.
Action is as if you were to raise your hand to heart. Knuckles will end on your chest. Return to
start position with palms facing forward. Elbows remain close/tight to body throughout
exercise.
©SharkStrong 2013
| 3 DP 1.5 12.2013 |
Superset- Performing two different exercise
9
Keep your BEHAVIOR POSITIVE because YOUR BEHAVIOR becomes YOUR
HABITS! ~Gandhi
DAY 3
CHEST/TRICEPS/SHOULDERS
Wally Dumbbell KickbacksBend knees/hips so torso is at a 45 degree angle with a forearm resting on a wall. This will
keep your back stable/straight. Feet should be somewhat close. Keep your head/chest up.
Weight should be in 45 degree angle with free hand hanging down towards ground. Exhale
bringing up the weight from your elbow in a motion like your throwing something away. Elbows
must be kept close towards your body. If they are angled/bowed away the exercise is less
effective.
Dumbbell Floor Press- Lay on back with a dumbbell in each hand gripping over hand position. Upper
arms will be resting on the ground. Hold the dumbbells in the air at level of your nipples. Raise
the dumbbells towards the ceiling almost fully extending arms. DO NOT LOCK YOUR ARMS.
Keep them slightly bent or “soft”. The exercise is basically like a chest press without a bench
using the ground instead.
Swim with Sharks- Similar to the freestyle in swimming but with dumbbells. Keep your feet slightly
less than shoulder width apart. Back straight with chest up and out. Rotate your hands/arms
with a 45 angle with the elbow reaching shoulder height. Once there slightly extend arm and
then bring to original starting position. Repeat with the other arm.
©SharkStrong 2013
| 3 DP 1.5 12.2013 |
Upright Rows- DO NOT LIFT WEIGHT WITH BACK/SPINAL MUSCLES
Stand with your feet approximately shoulder width apart. Keep knees slightly bent for better
balance and chest/head up to keep back straight. Hold dumbbells in each hand with palms
facing towards back of body. Hand placement will be in front of thighs at the beginning of
exercise. Pull hands upward until forearms/elbows are parallel to ground. You should look like a
bird about to start flight with your elbows out. Dumbbells should end at mid-chest level.
Elbows will be around ear level. Repeat to start.
10
Keep your BEHAVIOR POSITIVE because YOUR BEHAVIOR becomes YOUR
HABITS! ~Gandhi
DAY 3
CHEST/TRICEPS/SHOULDERS 60 minutes max
CHEST/TRICEPS/SHOULDERS will be provided the following day. The
purpose behind not providing the program for the month in its entirety is
to ensure proper workout execution. In other words, the ability to pick and
choose which body parts to exercise has been removed. The program is
designed to have a “flow”.
Use the assigned password for your program until program is complete.
| 3 DP 1.5 12.2013 |
Front/Back Photos should be submitted to contact@sharkstrong.com.
©SharkStrong 2013
11