The Guidance You Need For The
Changes You Want
Knowledge, Dedication and Progression
Client Doorway And Education
Fitness Programs For Purchase
Improve your fitness level by purchasing fitness programs. This is a great way to keep our progression going.
Simple, Easy and Straight Forward.
Each Program is $195.00
Examples of Fitness Programs
The Travel Program - Level 3
Advanced Level 7 Program
- Stairmaster Stepper: Aerobic Level 7 @ 25 Minutes
- Stairmaster Stepper: Speed Training Level 8 @ 15 Minutes
*** OR ***
3.Stairmaster Free Climber: Level 7 @ 25 Minutes Quick Stepping From The Top
Stability Ball Dumbbell Supine Routine
12 – 15 Reps, 30 – 45 Sec Rest, 3-5 Sets, Tempo 3-1-1
- Press Up Both At Same Time
- Press Up Alternating One At a Time From Top
- Press Up Alternating One At a Time From Bottom
- Press Up Alternating At The Same Time
- Press Up Both At The Same Time
Cardio
Front Upper Body
8 – 12 Reps, 30 – 45 Sec Rest, 3-5 Sets, Tempo 1-2-1
- Static Lunges With DB Curl at Bottom
- Hip Supine Extensions
- FTD DB Curl
Lower Body
8 – 12 Reps, 60 - 90 Sec Rest, 3 Sets, Tempo 1-2-1
- Walking Lunges With DB Press Up
- Squat Down – Squat Up – DB Press Up
- Walking Lunges With DB Press Forward
Total Body
8 – 12 Reps, 30 Sec Rest, 3 Sets, Tempo 2-2-2
- Cable Lateral Twists: 8-10 Reps Each Side No Stop
- Crunch Types 350 Reps
- Stab. Ball, 45 Deg Lean Back, DB Press 45 Deg Up
Core & Mid Body
12 - 15 Reps, 30 – 45 Sec Rest, 3-5 Sets
Pick 2-3 From List – Add 20 Fast Push Ups Between Each
- Cable Rows: 5 Normal, 5 Flat Low Back, 5 Chair
- Sit on Stab. Ball DB Press Up (one or two arms)
- Cable Reverse Flies
- Cable Forward Flies With Lunge Stance
- Standing on One Leg DB Press Up
- Standing on One Leg Prone Reverse DB Flies
Back Upper Body & Scappula
Group Together, 3 sets, 30-45 Sec Rest
- Body Bar 24 - 32 Pound: 50 Reps Fast
- Stab. Ball Supine Reverse DB Hammer Curls: 15-20 Reps, Tempo 1-2-1
Bicep & Tricep
Fitness Program For: Client
Design: Cardio-Respiratory Efficiency & Neuro-Muscular Efficiency
Length: 45-60 Minutes Excluding Warm-up. (Can be split into two)
Note: Warm-up and Stretching Including Cardio Should Always be Done Before & After.
Introduction
** Allow a 30 - 45 Second Rest Period and a lower Heart Beat (Polar F11) Between Sets
*** NEVER FEEL FAINT OR DIZZY ***
Floor Crunches With One Leg Up = 35 Reps With Each Leg
Down leg has foot flat on the ground with knee up - Hands behind head and elbows flat
Then
Push Ups - Regular Style = 10 - 15 Reps
Body Flat and Stiff - Control Breathing
Routine 1
All Routines Are 2 - 3 Sets
Stability Ball Dumbell Supine Dumbell Press Up = 15 - 20 Reps Each (pick 3 out of 5)
Use bench if a stability ball is not available
Set #1: Both at The Same Time - From The Top
Set #2: Alternating Independently - From The Top
Set #3: Alternating Independently - From The Bottom
Set #4: Alternating at The Same Time
Set #5: Both at The Same Time - From The Top
Routine 2
Stability Ball - Rubber Band Reverse Flies 10 - 15 Reps
Body Flat and Stiff - Control Breathing
Dumbells can be replaced by filled ice buckets in your hotel room
Routine 3
Dumbell Squats (10-15 LB DB's) 15 - 20 Reps
Ankles, Knees & Hips in Line. Feet Flat. Hips go Backwards as they go Down
Dumbells can be replaced by filled ice buckets in your hotel room
Routine 4
Rubber Band Lateral Twists = 10 - 12 Reps
Find Door Handle, Table Leg or anything STURDY to attach the rubber band handle to.
Twist only at the waist. Do not twist knees or hips. Head & face rotate with upper body
Routine 5
Single Leg - Single Arm Dumbell Curl (10-12 LB DB's) 15 -20 Reps
Up leg knee is bent 90 degrees.
Down Leg knee is slightly bent. GOOD and UPGRGHT posture.
Dumbells can be replaced by filled ice buckets in your hotel room.
Routine 6
REST
REST
REST
REST
REST
Our data base contains a large and complete mixture of fitness programs from levels 1 - 10. Each request is individually considered and the program issued is specific for the individual.
After your payment is recieved, please contact
At this time we will meet in person, evaluate your needs and issue your fitness program(s). In the event that you are not local, we will discuss your needs by telephone or email and then issue your fitness program(s). Questions?
