Total Body Conditioning
Name:
Sets =
Reps =
Contraction =
Complimentary muscles =
Isometric =
Technique and Safety
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When standing, keep your feet _____________________________________________
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When working your upper body, keep your shoulders __________________________
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Avoid _____________________ out your joints, always keep them slightly
_______________
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Be careful not to use ___________________ to perform a muscle contraction – this
makes the exercise less effective
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Always release a muscle contraction ________________________________________
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Always warm up with a _________________ weight and make sure you are
performing the exercise with correct __________________
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Check your ego at the door – do not work out with weights that are heavier than you
can handle; _____________________________________________________ weights.
Arms
Bench press
Horizontal pull ups
Push press
Pull ups
Lat pull downs
Bench dips
Bicep curls
Tricep curls
Shoulder raises
Variation
Sets/ Reps
Legs
Variation
Sets/ Reps
Variation
Sets/ Reps
Variation
Sets Reps
Squats
Calf raises
Hamstring curls
Lunges
Wall sits
1-leg squats
Split jumps
Airborne Heisman
Core
Hammer
Sit ups
Plank
Bicycles
V-snaps
Cross-overs
Scissors
Superman – bananas
Cardio
Skipping
Agility ladder
Sprints
Stairs
Bench step ups
Square shuffle
T shuffle
Wall jumps
Description of Activities
ARMS
- Bench press
o Lie on the bench with feet flat on the ground; hold a dumbbell in each hand
above your shoulders, elbows bent 90 degrees; extend arms straight above you
– do not lock your elbows – then lower until your arms are back at 90 degree
angles; repeat
- Horizontal pull ups
o Lay on the ground underneath an Equalizer so that the Equalizer is above your
shoulders; grab onto the bar with arms shoulder width apart in an overhand
grip; keep your body flat/ straight as you pull your body up off the ground,
chest towards the bar (pivot on your heels); lower yourself down; repeat
o Be careful not to bend at the waist – keep your body straight
- Push press
o Stand upright with feet shoulder width apart; hold a dumbbell in each hand in
front of you at shoulder height; extend arms straight up above you; slowly
lower back to shoulder height; repeat
- Pull ups
o Jump up (or use a chair) and grab onto top bar of the squat rack with an
underhand grip; pull your body up to the bar until your chin is level with the bar;
slowly lower yourself down (do not lock out your arms); repeat
o Do not swing or use momentum to pull yourself up
- Lat pull downs
o Adjust the weight/ resistance on the machine; take a wide grip on the bar and
sit down on the seat of the cable machine, keeping your arms extended above
you; pull the bar down until it comes just below your chin; slowly raise the bar
back up; repeat
o Be careful not to let your arms fly back up when your relax the contraction
- Bench dips
o Do not let your shoulders rise up towards your ears; keep your legs extended,
pivoting on your heels and do not let your bum stray too far from the bench
- Bicep curls
o Be careful not to use momentum to swing weight up; lower weight slowly and
in control
- Tricep curls
o Hold a dumbbell by one end with both hands extended above your head; slowly
lower the dumbbell behind your head towards your shoulder blades; raise the
dumbbell back up (do not lock your elbows); repeat
- Shoulder raises
o Stand upright, feet shoulder width apart and shoulders relaxed (rolled back);
use a stretchy band or dumbbell to extend your arm straight out in front of you
and back, to the side and back and behind your and back; make sure you don’t
raise your shoulders and return your arm to your side SLOWLY; repeat
o Be careful not to let your arms snap back down after the contraction; do not
use momentum to raise arms up
LEGS
- Squats
o Bend your knees and ankles until your legs are bent to 90 degrees; be careful
not to bend at the waist (keep your back straight)
- Calf raises
o Go over to the stairs and stand on one leg so that your toes are on the step and
your heels are hanging off; raise yourself up onto you tippy toe and then slowly
lower yourself back down; repeat; repeat on other leg
- Hamstring curls
o Lie down on a mat with your heels firmly on an exercise ball; lift your hips off
the ground so your body is a straight line from your heels to your shoulders;
keeping your hips up, curl your heels towards your bum then slowly roll the ball
back; repeat
o Do not let your hips bend – keep squeezing your bum to keep you body
straight; you should be bending at the knees
- Lunges
o Make sure you step your leg far apart; lower your back knee towards the
ground but do not touch it; make sure your front bent knee makes a 90 degree
angle (no more, no less!)
- Wall sits
o Make sure you sit low enough so that your knees make a 90 degree angle; do
not hold/ rest on your legs
- 1-leg squats
o Do this beside a wall so you can touch it for balance; do not bounce when you
are at the bottom to get momentum to stand back up
- Split jumps
o Jump nice a low; alternate front and back with side to side
- Air born Heisman
o Jump from one leg to the other as wide apart as you can; once you land, pause
while you regain your balance before jumping to the other leg; keep your knees
up high
CORE
- Hammer
o Sit on your bum, back straight and legs off the ground; clasp your hands
together and touch the mat to your right then to your left; repeat
- Sit ups
o Do not curl your neck – cross your hands over your chest; make sure you lift
your shoulder blades off the ground
- Plank
o Do not let your waist bend – keep a straight line from your heels to your
shoulders
- Bicycles
o Lay on your back, elbows bent so your hands are touching just behind your
ears; bend your right knee up to your chest and lift your left leg off the ground,
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keeping it extended; touch your left elbow to your right knee, switch touching
your left knee to your right elbow; repeat
V-snaps
o Lie down flat on the ground; bend at the waist, bringing your chest and legs up
off the ground towards each other, touch your toes then lie back down; repeat
Cross-overs
o Sit up and touch your right hand to your left foot; roll back down; sit up and
touch your left hand to your right foot; roll down; repeat
Scissors
o Keep your back flat on the ground, arms by your side; extend your right leg
straight above you and lift your left leg 1 inch off the ground; hold for 5 seconds
then switch legs; repeat
o Do not let your legs touch the ground; make sure you keep your legs at a 90
degree angles from each other
Superman/ Bananas
o When you superman, lift your legs and chest off the ground; when you banana,
lift your shoulder blades and legs off the ground
CARDIO
- Skipping
o Change up the pattern (slow, fast, double skip, single leg, alternate legs, etc.)
- Agility ladder
o Try different patterns; jog back to the beginning
- Sprints
o Sprint from one cone to the other; pivot at the cone, don’t take wide sweeping
turns
- Stairs
o Be careful when going down the stairs not to miss a step
- Bench step ups
o Make sure you use one of the stable benches; if there are other people using
the bench, make sure you alternate sides so you don’t cause it to flip
- Square shuffle
o Set up 4 cones to make a square and side shuffle around it; change up the
pattern (shuffle forwards, backwards, sideways, etc.)
- T-shuffle
o Run a 2-step cross
- Wall jumps
o Pick a space above your head on the wall and do small jumps and big jumps