Butt, Abs and Thighs

This is a great, brief routine focusing on butt, thighs and abs with some good arm exercises as well. Twice a week. The hip extentions are repeated. Do 2 sets of the ab exercises in a sequence- Russian twists, reverse curl with ball and ball crunches. Follow with a second set of ab exercises in the same order. Every time you can get the specified number of repetitions out with a particular weight, increase that weight 5% at the next workout. On days which you do cardio--do 1 or 2 sets of the walking lunges, push-ups and ball twists. Do at 70 % intensity on these days. Follow this routine for 6-8 weeks.
Exercise   Manual-Notes (if any)
Walking Lunge with Dumbbell
1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand.
2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3. Push body up and move the back foot beside the front foot. Alternate feet and repeat.
4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.


Trainer's comments:
Walk across the Wellness Center.
Sets Reps Weight/
Resistance
Tempo Time
1 20-25 steps       
2        
3        
4        
5        
 
Pushups with feet on stability ball
1) Lie face down with chest on flexaball.
2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball.
3) Start position: Place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line. Remove one foot and suspend it 4-6 inches above the flexaball.
4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.
6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.


Trainer's comments:
Do as many as possible each time you workout. Try to touch your chin to the floor. The more your body is on the ball, the easier the exercise.
Sets Reps Weight/
Resistance
Tempo Time
1 Max       
2        
3        
4        
5        
 
Single Leg Hip Extension
1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.
2. Raise one foot into the air and press your other foot into the floor or disc until your hips come up off the floor.
3. Press until your hips are at full extension.
4. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg.

Trainer's comments:
Use BOSU or small bench.
Sets Reps Weight/
Resistance
Tempo Time
1 15       
2        
3        
4        
5        
 
Standing Row with bands
1. Anchor tubing at around belly button or chest level.
2. Grab the ends of the band in each hand with arms at full extension.
3. Pull your hands back towards your navel and pinch your shoulder blades together as you pull.
4. Keep your elbows close to the body and return to the starting position and repeat.

Trainer's comments:
Use functional trainer machine instead of tubes.
Sets Reps Weight/
Resistance
Tempo Time
1 12       
2        
3        
4        
5        
 
Squat (smith)
1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar.
2. Start position: Using the legs, press up and unhook bar from rack. Stand with feet slighter wider than hip width apart and directly under bar. Feet should be slightly turned out approximately 2 inches. Back should be straight in a neutral position.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly during movement. Be sure to “sit back” so that knees stay over the feet.
4. Once thighs are parallel to floor, return to start position.
5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.

Trainer's comments: Free weights can also be used
 
Sets Reps Weight/
Resistance
Tempo Time
1 15       
2        
3        
4        
5        
 
Assisted Dip
1) Step up on foot platform (if available) and position hands on dip bars.
2) Start position: Keep feet on platform and suspend the body with slightly bent elbows. Lean forward slightly so that your elbows are slightly past the plane of your back and knees slightly bent.
3) Lower your body until your upper arm is parallel to the floor.
4) Return to starting position by extending the elbows to a slightly bent position.
5) Remember to keep the trunk bent forward, head neutral, and chest up.
6) Adjust the weight until the prescribed reps are challenging.



Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 12       
2        
3        
4        
5        
 
Assisted Pullup
1) Position hands wider than shoulder width apart with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent or stand on foot platform
3) Pull body up until bar is below chin level.
4) Return to start position.
6) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety. Pick a weight that allows you to fatigue at the prescribed repetitions.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 12       
2        
3        
4        
5        
 
Supine hamsring curl with bridge
1. Lie on your back on the floor and place your feet on top of a stability ball.
2. Raise your hips up off the ground by pushing your feet into the ball. Keep your legs straight.
3. Maintaining that bridge position curl your feet in towards your butt and then return to the starting position.
4. Repeat according to the prescribed repetitions and keep your hips elevated off the ground.

Trainer's comments:
Do as many as possible in good form. Try to do more at next workout.
Sets Reps Weight/
Resistance
Tempo Time
1 Max       
2        
3        
4        
5        
 
Single Leg Hip Extension
1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.
2. Raise one foot into the air and press your other foot into the floor or disc until your hips come up off the floor.
3. Press until your hips are at full extension.
4. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg.

Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 15       
2        
3        
4        
5        
 
DB Deadlift Curl and Press
1. Holding dumbells at your side proceed to squat down into a squat until the dumbells almost touch the ground.
2. Stand up and curl the dumbells to shoulder level.
3. Now press the dumbells up over your head until your arms are extended.
4. Return to the starting position and repeat.

Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 12       
2        
3        
4        
5        
 
Resisted Lateral Walks
1. Start by placing an ankle band around your ankles.
2. Slide your leg out to the side until their is good resistance and you are still able to keep your hips level.
3. Return to the starting position and repeat for the desired repetitions.
4. Complete the same repetitions on the other side.
5. For variation you can turn this into a lateral walking motion for the desired repetitions.

Trainer's comments:
Put the band around your feet, squat down and walk sideways. Stay low!
Sets Reps Weight/
Resistance
Tempo Time
1 15       
2        
3        
4        
5        
 
Seated Russian Twist
Sit on your butt and suspend your feet off of the ground.
Holding a medicine ball rotate your shoulders side to side touching the medicine ball to the ground.
Repeat for the prescribed number of repetitions.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 A-15       
2 B-max       
3        
4        
5        
 
Reverse Curl with Stability Ball
1) Start position: Lie with back on floor or bench with hips flexed at 90° and feet in air holding a stability ball between your feet. Position arms at sides with palms down on floor.
2) Leading with the knees towards the ceiling, raise glutes (butt) off floor or bench.
3) Return to start position.
4) Remember keep legs from swinging to prevent momentum throughout the exercise


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 A-20       
2 B-max       
3        
4        
5        
 
Crunch (arms behind head)
1) Sit in upright position on flexaball with feet flat on floor.
2) Walk feet forward allowing flexaball to roll underneath body until it is positioned on lower to mid-back region. Raise hips slightly to create a “table top” position parallel to floor.
3) Place hands behind head with elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
4) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders up.
5) Return to start position.
6) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 A-20       
2 B-max       
3        
4        
5        
 
Single Leg Hip Extension
1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.
2. Raise one foot into the air and press your other foot into the floor or disc until your hips come up off the floor.
3. Press until your hips are at full extension.
4. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg.

Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 15       
2        
3        
4        
5        
 
Back Extension
1) Position body face down on apparatus placing hips and ankles on respective pads.
2) Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Cross arms and place on chest.
3) Start position: Back should be parallel to ground with knees slightly bent.
4) Lower body until legs and hip are approximately at 90°.
5) Return to start position.
6) To increase resistance, place arms behind head -> arms extended overhead -> holding weight plate or weighted object across chest.


Trainer's comments:
Cross your arms over your chest. Begin holding a weight when you can perform 15 reps in good form.
Sets Reps Weight/
Resistance
Tempo Time
1 15       
2        
3        
4        
5        
 

Cardio days: Do 1 or 2 sets at 70 % intensity on these days. Do not "blow" completely out - save it for your strength training days. You are just keeping these "pet" areas active on your off days.

Walking Lunge with Dumbbell
1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand.
2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3. Push body up and move the back foot beside the front foot. Alternate feet and repeat.
4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.


Trainer's comments:
Walk across the Wellness Center.
Sets Reps Weight/
Resistance
Tempo Time
1 70%       
2 70%       
3        
4        
5        
 
Pushups with feet on stability ball
1) Lie face down with chest on flexaball.
2) Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball.
3) Start position: Place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line. Remove one foot and suspend it 4-6 inches above the flexaball.
4) Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.
5) Return to the start position by extending at the elbows and pushing the body up.
6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.


Trainer's comments:
Do as many as possible each time you workout. Try to touch your chin to the floor. The more your body is on the ball, the easier the exercise.
Sets Reps Weight/
Resistance
Tempo Time
1 70%      
2 70%       
3        
4        
5        
 
Seated Russian Twist
Sit on your butt and suspend your feet off of the ground.
Holding a medicine ball rotate your shoulders side to side touching the medicine ball to the ground.
Repeat for the prescribed number of repetitions.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 70%      
2 70%       
3        
4        
5