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Training Routines

Sample of fitness training routines by essential fitness

Full body exercise ball routine

+ Squat with Shoulder Press using Exercise Ball and Wall………….2 x 12 repetitions………….24 lbs. (12 lbs. in each hand) -find required ball, weights and a space on a wall………..place weights on floor near the wall………. bring ball between you and wall………position ball in your lumbar curve….hold ball on wall………grab weights and walk feet forward……with weights beside body with palms facing body squat body towards floor obtaining a 90 degree angle behind each knee…….inhale and slowly raise body up and at the same time bringing arms above head, exhale……..release to lower body back to floor or into squat……….that counts as one repetition……..continue until you have done 12 repetitions……….that counts as one set.

Lunge with Deltoid Raises Front/Side Combo using Exercise Ball and Wall……..2 x 12 repetitions………..20 lbs. (10 lbs. in each hand) -find required weight, ball and wall………….place weights near wall……….grab ball and place it between you and wall……ball should be in your lumbar curve……….grab weights and stand tall with legs hip distance apart, belly in, shoulders down and back, weighted hands beside body with palms facing body………..take left leg way forward and right leg way back….there should be a 90 degree angle behind left knee and a 45 – 90 degree angle behind the right knee……….square hips to front………….lower body towards floor………inhale and slowly raise body up and at the same time bring both arms up towards the ceiling and only to shoulder height, exhale………release to lunge towards floor………..that counts as one repetition………continue until you have done 12 repetitions…………….that counts as one set………………CHANGE LEGS……..this time you will lunge as before but you will bring both arms up in front of you and only to shoulder height, exhale………..release to lunge towards floor……….that counts as one repetition………continue until you have done 12 repetitions………that counts as one set.

Hamstring Curls using Exercise Ball…………..2 x 12 repetitions…………..NO WEIGHT -find required ball and mat…………come to lie down on mat on back………..place heels and calves on ball with legs extended………….place arms beside your body……………lift butt off floor………inhale and slowly curl the ball towards your butt, exhale…………release to extend legs…………that counts as one repetition……..continue until you have done 12 repetitions……….that counts as one set.

Chest Press using Exercise Ball………..2 x 12 repetitions……………24 lbs. (12 lbs. in each hand) -find required weight and ball………..grab weight and come to sit on top of ball…………slowly walk your feet forward until your head and shoulders are on ball…………the wider your knees are apart, the more stable you will be………….extend weighted hands out in front of you from shoulders with palms facing front……………lower elbows towards floor………..inhale and slowly push weights towards ceiling, exhale……….release to bring elbows towards floor………that counts as one repetition………continue until you have done 12 repetitions……….that counts as one set.

Hamstring Curls using Exercise Ball…………..2 x 12 repetitions…………..NO WEIGHT -find required ball and mat…………come to lie down on mat on back………..place heels and calves on ball with legs extended………….place arms beside your body……………lift butt off floor………inhale and slowly curl the ball towards your butt, exhale…………release to extend legs…………that counts as one repetition……..continue until you have done 12 repetitions……….that counts as one set.

Lat Rows using Exercise Ball…………2 x 12 repetitions………….24 lbs. (12 lbs. in each hand) -find required weight and ball…………place weight on floor and drape mid section over ball………..you may have to adjust to feel comfortable………….grab weight……….inhale and slowly raise elbows up towards ceiling squeezing the elbows into the mid back, exhale……….release to lower weight………..that counts as one repetition……..continue until you have done 12 repetitions…………that counts as one set

Biceps Curl sitting on Ball………….2 x 12 repetitions………..24 lbs. (12 lbs. in each hand) -find required weight and ball………….sit on top of ball with legs hip distance apart, belly in, shoulders down and back, chest lifted and arms beside you………take one leg off floor……….inhale and slowly curl weight towards shoulders, exhale…….release to bring arms back to start……..that counts as one repetition………continue until you have done 6 repetitions…………CHANGE LEGS AND REPEAT……….that counts as one set.

Triceps Extensions on Ball…………2 x 12 repetitions………..20 lbs. (10 lbs. in each hand) -find required ball and weight…………..place weight on floor beside ball…………position front of body over ball…….you may have to adjust body to feel comfortable……………..grab weight and bring elbows up as high as comfortable beside body…………..glue them there……………inhale and slowly extend forearms back and up towards ceiling, exhale……….release to bend elbows………..that counts as one repetition……….continue until you have done 12 repetitions…………that counts as one set.

Abdominal Crunches on Ball………..2 x 20 repetitions…………NO WEIGHT -find required ball and come to sit on top of ball………..walk feet forward to place ball in your lumbar curve…………..the wider your legs are apart the more stable you will be…………cross arms over chest and keep chin up………lower upper body down on ball………….inhale and slowly raise upper body off ball pulling abdominals in towards mid back, exhale………….release to lower upper body back to start……………that counts as one repetition………..continue until you have done 20 repetitions…………that counts as one set.

Back Extensions on Ball………..2 x 20 repetitions………….NO WEIGHT -find required ball and position body over ball on your front……………knees can be bent or legs can be straight……………place hands behind head………..keep chin tucked towards chest……………lower upper body over ball…………inhale and slowly raise upper body off ball, exhale……………release to lower……….that counts as one repetition……….continue until you have done 20 repetitions……….that counts as one set.

Essentially Fitness can help you to stay fit and in achieving your goals. No matter what type of training you need, our Personal Trainer Saskatoon will be there to provide you with the motivation and assistance to proceed at your pace. Call us today to book an appointment with one of our personal fitness trainers!

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