Do this TODAY > Be PROUD tomorrow !!
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: 20 Squat Walk> rest 45 sec. > 30 45degree Angle Lunges > 15 Static March > 25 Squats > 20
sec. Wall Mountain Climbers> 45sec. rest > 10 Calf Raises, etc.
DAY 1
3x
LEGS/GLUTES 60 minutes max
10, 15, 15 sec. Wall Mountain Climbers>
15, 10, 10 Sumo Upright Row> (body weight only)
10, 10, 15 Narrow Stance Squats>
45 sec. rest>
45 sec. rest>
15, 20, 25 Static March>
25, 25, 25 Squats >
10,15,20 Calf Raises (both legs) >
45 sec. rest>
©SharkStrong 2013
5 DP 1.3 8.2013 |
15, 15, 20 sec. Knee Raises > 20, 15, 15, 10 Jumping Jacks>
25, 20, 15 45degree Angle Lunges >
1
Do this TODAY > Be PROUD tomorrow !!
DAY 1
LEGS/GLUTES
Wall Mountain Climbers- Hands should be at the level of your head on the wall. Distance between
hands should be slightly wider than shoulder width on the wall. Arms should be bent approximately 45
degree angle. This will keep your back stable/straight. Feet should be less than hip width. Move leg to
be exercised to 45 degrees and moving back with heel and pushing up with pads of feet.
Sumo Upright Row- aka Sumo High Pull. Stand a little wider than shoulder width with toes slightly
turned out. Hold a set of “dumbbells” (pretend holding dumbbells) with palms facing towards
you. Arms will be straight. DO NOT LOCK ARMS. 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.
Squat deeply with the dumbbells lowering them between legs. Rise up and bring dumbbells
upwards 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.
Narrow Stance Squats- Stand with legs apart about half shoulder width. Arms by torso, while bending
your knees keeping chest/head up. 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.
DO NOT ALLOW KNEES TO GO BEYOND TOES.
Knee Raises- Similar to jogging in place. Except 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.
45degree Lunge- Step out at a 45degree angle. Back leg will remain relatively straight. Return to
starting position by concentrating on push back through/using the heel.
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.
5 DP 1.3 8.2013 |
Calf Raises- May use hands for balance. Stand with legs half than shoulder width apart. Keep your legs
almost straight avoiding “Locking Knees” in place. Raise heels/body upwards only using calves.
DO NOT ROCK YOURSELF UPWARDS to perform this exercise. Exhale as you lift upwards.
©SharkStrong 2013
2
Do this TODAY > Be PROUD tomorrow !!
DAY 2
BACK/BICEPS/SHOULDERS 60 minutes max
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: 10 Suitcase> 10 Wally Dumbbell Row> 8 RG Bent Over Barbell Row>
45 sec. rest> 20 Double Arm Bicep Curl w/ Lunges
3x
8, 12, 16
Rear Delt Flyes> 10, 15, 15 Suitcase(each side)>
10, 15, 15 Wally Dumbbell Row >
45 sec. rest>
8, 10, 12
RG Bent Over Barbell/Dumbbell Row>
14, 12, 10 Double Arm Bicep Curl (both arms) with Lunges>
{Breakdown- 7 Lunges with one leg with 7 Bicep curls> switch legs> 7 Lunges with 7 Bicep Curls}
15, 10, 10 Good Mornings>
45 sec. rest>
15, 10, 10 sec. hold Alternating Superman>
45 sec. rest>
©SharkStrong 2013
5 DP 1.3 8.2013 |
15, 20, 30, 40 sec. hold Superman> 10, 12, 12, 15sec. Plank
3
Do this TODAY > Be PROUD tomorrow !!
DAY 2
BACK/BICEPS/SHOULDERS
Rear Delt Flyes- Stand with legs apart approximately shoulder width. Hold a pair dumbbells of light
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 light/moderate
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.
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.
RG- Reverse Grip
Double Arm Bicep Curl with Lunge- Feet less than shoulder width apart, together with
“imaginary”/actual 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’s not easy/nor intuitive but your hamstrings and glutes
will love you!
©SharkStrong 2013
5 DP 1.3 8.2013 |
RG Bent Over barbell/dumbbell Row - Feet should be shoulder width with legs in a 45degree angle
keeping. Grab weights/barbell with palms facing ground and arms extended from ground. Lean
forward at waist keeping torso at about 30 degrees. Weights/barbell should hang down in front
of shins. Inhale then breathe as you pull weights/bar towards your waist. Keep elbows in close
to your body so they move rearward as you pull weights/bar upward. CONCENTRATE ON YOUR
BACK/SHOULDERS KEEPING CHEST UP TO MAINTAIN GREAT POSTURE. Elbows should be well
above level of your back.
4
Do this TODAY > Be PROUD tomorrow !!
DAY 2
BACK/BICEPS/SHOULDERS
Good Mornings- DO NOT LIFT WEIGHT WITH BACK/SPINAL MUSCLES
Stand straight with feet shoulder width apart. Hold a barbell across back of shoulders with grip
being wider than shoulder width or place a dumbbell on each shoulder holding them in place.
Keep knees slightly bent for better balance and chest/head up to keep back straight. Exhale
pushing hips backward, bending from hip to a position of body is parallel to the ground. Reverse
direction to starting position.
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.
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.
5 DP 1.3 8.2013 |
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 abdominals tight while
breathing throughout exercise.
©SharkStrong 2013
5
Do this TODAY > Be PROUD tomorrow !!
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
3x
10, 7, 5 Wall/Knee Push Ups or Push Ups>
12, 10, 8 Wally Dumbbell Kickbacks/Dumbbell Kickbacks
Superset each arm so both receive exercise
12, 10, 8 National Anthem/Dumbbell RGP>
45 sec. rest>
10, 8, 5 Upright Dumbbell Row> 10, 10, 10 Sky Punch
15, 10, 10 Dumbbell Floor Press>
10, 15, 20 sec. Swim with Sharks>
2sec. 10,
©SharkStrong 2013
12, 15, Forward Raise Superset Empty Cans>
5 DP 1.3 8.2013 |
45 sec. rest>
6
Do this TODAY > Be PROUD tomorrow !!
10, 10, 10,10 T~Raise
45 sec. rest>
DAY 3
CHEST/TRICEPS/SHOULDERS
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.
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.
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.
Sky Punch (aka Overhead Press Alternating Arms)- 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. Raise arms to a
90° angle. This will be your starting position. Palms will be facing AWAY from you. Raise a
©SharkStrong 2013
5 DP 1.3 8.2013 |
Upright Dumbbell 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 mid-chest level. Elbows
will be around ear level. Repeat to start. You will feel this in your upper back.
7
Do this TODAY > Be PROUD tomorrow !!
dumbbell towards the ceiling almost fully extending arms. DO NOT LOCK YOUR ARMS. Keep
them slightly bent or “soft” to form an arc. Alternate arms like you want to Punch the Sky.
PAUSE FOR 2 SEC. BEFORE ALTERNATING ARMS.
DAY 3
CHEST/TRICEPS/SHOULDERS
Dumbbell Floor Press- Lay on back with a dumbbell in each hand gripping over hand position. Upper
arms will be resting on the ground with the dumbbells in air. Arms at 90° angle. Raise the
dumbbells towards the ceiling almost fully extending arms. DO NOT LOCK YOUR ARMS. Keep
them slightly bent or “soft”.
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.
Superset- Performing two different exercise repeatedly
Forward Raise- DO NOT LIFT WEIGHT WITH BACK/SPINAL MUSCLES
Stand straight with feet shoulder width apart. Keep knees slightly bent for better balance and
chest/head up to keep back straight. Hold dumbbells in straight arms with a slight bent at waist
level. Dumbbells should have palms facing torso with the thumbs up. Keeping elbows locked
with a slight bend raise hands upward to shoulder level. Hold for 2 seconds. Repeat.
T~Raise- Stand straight with feet shoulder width apart. Keep knees slightly bent for better balance and
chest/head up to keep back straight. Hold dumbbells in straight arms with a slightly bent. Raise
to shoulder level in a wide arc out to your side. Similar to a bird flapping its wings but DO NOT
move that quickly. This is a controlled exercise. Once arms are raised, hold for to 2 sec. Final
result is the shape of a “T”.
©SharkStrong 2013
5 DP 1.3 8.2013 |
Empty Cans- Stand straight with feet shoulder width apart. Keep knees slightly bent for better
balance and chest/head up to keep back straight. Hold dumbbells in straight arms with a slight
bent at waist level. Dumbbells should have palms facing torso with the thumbs up. Keeping
elbows locked with a slight bend raise hands upward to shoulder level away from body pointing
thumbs downward. Arms should be parallel to the ground. End result will look like your
“emptying cans” Hold for 2 seconds. Repeat.
8
Do this TODAY > Be PROUD tomorrow !!
BONUS DAY
PLYOMETRICS 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: 10 Squats> 15 45degree Angle Lunges > 30 Narrow Stance Squats> 15 Static March
4x
30, 25, 20, 15 Narrow Stance Squats> 15, 20, 25, 30 45degree Angle>
20, 20, 20, 20 Walking Lunges >
45 max. rest>
15, 20, 30, 30 sec. Wall Mountain Climbers>
15, 15, 15, 15 Wall Pushups> 15, 20, 25, 30 Static Marchs>
15, 20, 15, 20 Jumping Jacks>
50, 40, 30, 20 Sec. Alternating Superman (Split time for each side)
ex. 20 sec. for each side for total of 25 sec.>
©SharkStrong 2013
5 DP 1.3 8.2013 |
45 max. rest>
9
Do this TODAY > Be PROUD tomorrow !!
15, 20, 30, 40 sec. Superman>
45- 90 sec. max. rest>
BONUS DAY
PLYOMETRICS
Narrow Stance Squats- Stand with legs apart about half shoulder width. Arms by torso, while bending
your knees keeping chest/head up. 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.
DO NOT ALLOW KNEES TO GO BEYOND TOES.
45degree Lunge- Step out at a 45degree angle. Back leg will remain relatively straight. Return to
starting position by concentrating on push back through/using the heel.
Walking Lunges- Feet close together, hands on hips, chest up to keep back straight, and head up. Step
forward to create 90angle with knee. Back knee drops down creating almost a 90degree angle.
Return to standing position and step forward to create 90angle with knee. Back knee drops
down creating almost a 90degree angle. By concentrating on pushing up through/ using the
heel. It’s not easy/nor intuitive but your hamstrings and glutes will love you!
Wall Mountain Climbers- Hands should be at the level of your head on the wall. Distance between
hands should be slightly wider than shoulder width on the wall. Arms should be bent approximately 45
degree angle. This will keep your back stable/straight. Feet should be less than hip width. Move leg to
be exercised to 45 degrees and moving back with heel and pushing up with pads of feet.
Wall Push Ups- Push Ups using a wall. DO NOT ARCH YOUR BACK. KEEP IT STRAIGHT.
DO NOT ALLOW KNEES TO GO BEYOUND TOES.
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.
©SharkStrong 2013
5 DP 1.3 8.2013 |
Squats- Stand with legs apart about shoulder width. Arms by torso, while bending your knees keeping
chest/head up. 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.
10
Do this TODAY > Be PROUD tomorrow !!
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.
5 DP 1.3 8.2013 |
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
11