SPRING BODY BACK SOLID (weights)

Reverse grip wrist curl Difficulty level: Beginner Equipment: Dumbbells · Bench Muscles involved: Forearms Focus: Strength Steps STEP 1 Sit on a bench with a double overhand grip on a pair of dumbbells. Rest the weights on your thighs. STEP 2 Lift your hands up by extending and curling your wrists. Pause, then return the weights to the starting position. Tips Do not round your upper back or use any momentum to move the weights. Keep the focus on your wrists and forearms. Perform a full range of motion for each rep making sure to return to the starting position before beginning the next rep. Start with lighter weights to focus on form and range of motion

SPRING BODY BACK SOLID (weights)

Alternating dumbbell lying triceps extension Difficulty level: Intermediate Equipment: Dumbbells · Bench Muscles involved: Triceps Focus: Strength Steps STEP 1 Lying back on a bench with dumbbells in each hand, your arms fully extended overhead. Keeping one dumbbell stationary, lower the other one by bending at the elbow until it's just above your shoulder. STEP 2 Pause, then extend the arm back to the start position by contracting the triceps. Tips Keep your back flat during the exercise to avoid injury. Keep your upper arm and elbow still

SPRING BODY BACK SOLID (cardio)

Medicine ball alternating V-up Difficulty level: Advanced Equipment: Medicine ball Muscles involved: Hips · Abs Focus: Strength Steps STEP 1 Lie on the floor face-up with your legs straight and feet together. Hold a medicine ball with both hands over your head. STEP 2 Simultaneously lift your legs and torso off of the floor, bringing your arms forward until the ball touches your ankles. Reverse the movement to return to the starting position. Tips Do not round your lower back at the bottom of the movement. Squeeze your abs tight at the top of the movement

SPRING BODY BACK SOLID (CARDIO)

Two-arm doorway stretch Difficulty level: Beginner Equipment: Squat rack Muscles involved: Shoulders · Chest Focus: Flexibility Steps STEP 1 Stand in a doorframe or squat rack and push your arms out to your sides, placing your forearms against the frame. Make sure your elbows are at a 90-degree angle with your triceps parallel to the ground. STEP 2 Slowly walk forward until you feel a light stretch in the chest and shoulders. Hold this stretch for 30 seconds, and return to starting position. Tips Do not continue the stretch if you have any tingling sensations. Do not hyperextend the lower back during the stretch. Keep your midsection tight. Do not place your hands too high on the wall. Keep your upper arms parallel with the ground

SPRING BODY BACK SOLID (cardio)

Single-leg dumbbell straight-leg deadlift Difficulty level: Intermediate Equipment: Dumbbells Muscles involved: Glutes · Back · Hamstrings · Shoulders · Total body · Abs Focus: Strength Steps STEP 1 Stand tall with a dumbbell in each hand and palms facing toward your thighs. Lift one leg off the ground while keeping a slight bend in your supporting leg. This is your starting position. STEP 2 Lean forward at your hips while simultaneously raising your free leg backwards. Keeping the dumbbells close to your shins, lower the weights until your back and free leg become almost parallel with the ground. Pause and reverse the movement back to the starting position. Tips Don't round your lower back. Keep your chest up the entire time. Keep the dumbbells close to your body at all times. Keep your weight in your heels and feel a stretch in your hamstrings as you lower the dumbbells.

SPRING BODY BACK SOLID (cardio)

Neutral-grip chinup Difficulty level: Advanced Equipment: Pull-up bar Muscles involved: Biceps · Lats · Delts Focus: Strength Steps STEP 1 Grasp a chin-up bar using an overhand grip so your palms face each other, arms fully extended. STEP 2 Squeezing your shoulder blades and driving your elbows down, pull yourself up until your collarbone reaches your hands. Slowly lower your body to the starting position. Tips Come to a full hang at the bottom position. Do not pull through your wrists. Drive your elbows behind you. Finish the rep by pulling your chest to the bar. Keep your chest up and shoulders back

SPRING BODY BACK SOLID (yoga)

Roll over Difficulty level: Advanced Equipment: No equipment Muscles involved: Core Focus: Strength · Mobility · Flexibility Steps STEP 1 Lie on your back with your arms by your sides, palms down, and raise your legs overhead, straight to the ceiling. STEP 2 Scoop your abs to move your legs over your head to a 45 degree angle. STEP 3 Open your legs to hip width. See all steps Tips Hold your knees close to your chest with your ankles crossed as you tighten your abs to raise your pelvis off the mat.

SPRING BODY BACK SOLID (CARDIO)

Lateral slide Difficulty level: Beginner Equipment: No equipment Muscles involved: Glutes · Calves · Abs · Hips Focus: Strength · Power Steps STEP 1 Stand in a semi-squat position with your feet about hip-width apart. STEP 2 Shuffle laterally twice out to one side followed quickly by two shuffles in the opposite direction back to the starting position. Tips Avoid allowing the knees to cave inward during the exercise. Do not rotate your torso. Keep your hips and torso facing forward. Do not stand up too tall. Stay low in an athletic stance

SPRING BODY BACK SOLID (weights)

Barbell bench press Difficulty level: Advanced Equipment: Bench · Barbell Muscles involved: Chest · Triceps · Delts Focus: Strength Steps STEP 1 Lie on your back on a bench. Grasp a barbell with an overhand grip just wider than shoulder-width apart and hold it above your chest with your arms fully extended. This will be your starting position. STEP 2 Lower the bar straight down in a controlled motion. Make sure you keep your elbows tucked in close to your body so your upper arms form a 45-degree angle to your body in the down position. Pause, and then press the bar in a straight line back up to the starting position. Tips Avoid arching the lower back. Instead, keep your hips on the bench throughout the entire movement. Do not bounce the bar off of the chest. Move the bar in a controlled fashion. Make sure to wrap your thumbs around the bar to ensure safety

SPRING BODY BACK SOLID (weights)

Dumbbell Bulgarian split squat Difficulty level: Intermediate Equipment: Dumbbells · Bench Muscles involved: Glutes · Quads Focus: Strength Steps STEP 1 Hold a dumbbell in each hand with your arms fully extended at your sides and your palms facing each other. With your feet hip-width apart, place the instep of your rear foot on a bench. Your feet should be approximately three feet apart. STEP 2 Lower your hips toward the floor so that your rear knee comes close to the floor. Pause and drive through your front heel to return to the starting position. Tips Do not bend the torso excessively forward. Keep your chest up. Do not let the knee of the grounded leg cave inward. Make sure you descend into the squat with your hips, as opposed to jutting the knee forward

SPRING BODY BACK SOLID (weights)

Dumbbell biceps curl with static hold Difficulty level: Intermediate Equipment: Dumbbells Muscles involved: Biceps Focus: Strength Steps STEP 1 Grab a pair of dumbbells with palms facing out. Allow them to hang at arm's length by your sides. Raise the dumbbell on one side so that the elbow is flexed at a 90-degree angle. STEP 2 Maintain that position while keeping an upright posture. Then curl the dumbbell in the opposite arm to shoulder. Pause, then slowly lower the weight back to your side. Keep the static hold throughout all the reps of the lifting arm. Tips Be sure to hold the paused arm at a 90 degree angle. Be sure to lower the weight all the way until your lifting arm is fully extended. Make sure to squeeze the biceps at the top of the lift

SPRING BODY BACK SOLID (cardio)

Single-leg back extension Difficulty level: Advanced Equipment: Roman chair Muscles involved: Glutes · Hamstrings · Back · Spinal erectors Focus: Strength Steps STEP 1 Set up a back extension machine or Roman chair with the thigh pad just below your waist. Place one leg in the machine and leave the opposite foot on the top of the ankle pad. Cross your arms over your chest. STEP 2 Contract your glutes and hamstrings of the stationary leg as you raise your torso upward. Form a straight line from you shoulders to your feet. Return to the starting position. Tips Be sure to complete the rep by tightening the hips at the top of the movement. Do not hyperextend your lower back at the top of the rep. Do not hyperextend your neck

SPRING BODY BACK SOLID (yoga)

Tip toe pose Difficulty level: Intermediate Equipment: No equipment Muscles involved: Core · Legs · Joints Focus: Strength · Balance · Mobility Steps STEP 1 Begin in a standing forward fold with your hands on the ground. STEP 2 Transfer weight into your hands, and keeping your toes and knees together, rise up on the balls of your feet, bend your knees and squat, lowering your butt to hover just about your heels. STEP 3 Walk your hands back to so that they are on either side of you and take one hand to the center of your chest in a half prayer. See all steps Tips Get comfortable with one hand at a time before attempting no hands on the ground.

SPRING BODY BACK SOLID (WEIGHTS)

Reverse-grip incline bench press Difficulty level: Advanced Equipment: Bench · Barbell Muscles involved: Chest · Triceps · Delts Focus: Strength Steps STEP 1 Position your body on an incline bench at a 30-45-degree angle. Grab a barbell with an underhand grip, palms facing toward you, shoulder-width apart, and hold it above your chest. Extend arms upward, locking out elbows. STEP 2 Lower the bar straight down in a slow, controlled movement to your upper chest. Pause, then press the bar in a straight line back up to the starting position. Tips Do not hyper extend the neck. Maintain a neutral long spine. Do not let the elbows flare out. Keep the elbows close to your sides throughout. Make sure to complete the full descent and touch the chest with the bar. Do not lower bar to the neck

SPRING BODY BACK SOLID (yoga)

Teaser Difficulty level: Advanced Equipment: No equipment Muscles involved: Core Focus: Strength · Balance Steps STEP 1 Lie on your back with your thighs touching, knees bent, and your feet flat. Rest your arms straight by your sides, palms facing up. STEP 2 Lift one leg to the ceiling. STEP 3 Raise your arms to the ceiling. See all steps Tips This is a balance challenge. Imagine that all of your body is lifting toward the ceiling. Tighten your abdominals in the area between the pubic bone and navel

SPRING BODY BACK SOLID (YOGA)

Kneeling hip flexor stretch Difficulty level: Beginner Equipment: No equipment Muscles involved: Hamstrings · Hips Focus: Strength · Flexibility Steps STEP 1 Get in a kneeling lunge position with one knee on the floor and the other leg bent 90 degrees in front of you with foot flat. Place one hand on your hip. This is your starting position. STEP 2 Squeezing your back glutes, shift your body weight slightly forward while maintaining an upright torso. Reach around to grasp your foot with your free hand to increase the stretch. Hold for the prescribed time. Tips Avoid losing tension in your glutes. Keep contracting the muscle to force the hip flexors to relax. Keep your free hand on your hip so as not to risk injuring the knee.

SPRING BODY BACK SOLID (CARDIO)

Swiss ball EZ-bar preacher curl Difficulty level: Beginner Equipment: Swiss ball · Cable attachment Muscles involved: Biceps · Abs Focus: Strength Steps STEP 1 Grab an EZ-Bar with an underhand grip and hands positioned slightly less than shoulder-width apart. Kneel your torso over a Swiss ball, with your triceps resting on top of it. STEP 2 Keeping your elbows in a fixed position, pull the weight as close as you can toward your shoulders. Pause, then slowly lower the weight back to the starting position. Tips Don't let your elbows move. Keep your elbows in line with your body. Slowly lower the weights back to the starting position. Squeeze your biceps as hard as possible at the top of the move

SPRING BODY BACK SOLID (WEIGHTS)

Single-leg standing dumbbell calf raise Difficulty level: Beginner Equipment: Weight plates · Dumbbells Muscles involved: Calves Focus: Strength Steps STEP 1 Grab a dumbbell in one hand and stand with the balls of your feet on a weight plate. Lift one foot off of the plate and cross it behind your calf. The dumbbell should be on the same side as your supporting leg. STEP 2 Press the ball of your foot into the plate and raise yourself up as high as possible before returning to the starting position. Tips Be sure to squeeze the calf at the peak extension of the movement. Keep your supporting leg straight throughout the movement. Make sure to drop your heel as far as possible to achieve the greatest stretch.

SPRING BODY BACK SOLID (weights)

Incline dumbbell fly Difficulty level: Beginner Equipment: Dumbbells · Bench Muscles involved: Chest · Shoulders Focus: Strength Steps STEP 1 Grab a pair of dumbbells and sit on an incline bench positioned at a 45-degree angle. Hold the dumbbells directly above your chest with your elbows slightly bent and your palms facing each other. STEP 2 Lower the dumbbells in an arc toward the sides of your body, keeping your elbows slightly bent. Once your upper arms are parallel to the floor, reverse the movement back to the starting position. Tips Complete the exercise with proper form before using heavy weights. Squeeze the chest muscles together at the top of the movement

SPRING BODY BACK SOLID (weights)

Split barbell good morning Difficulty level: Intermediate Equipment: Barbell · Box Muscles involved: Glutes · Hamstrings · Back · Spinal erectors · Total body Focus: Strength Steps STEP 1 Place a barbell across your upper back, pulling the bar down while squeezing your shoulder blades together for stability. Grip the bar so your palms are facing forward. Place one heel on a small box or bench, keeping that leg completely straight. Maintain a slightly bent knee stance with your rear knee. STEP 2 Push your chest out while driving your hips backwards, bending forward from the hips and going as low as you can without your lower back rounding. Pause, then squeeze your glutes and return your torso to the starting position. Tips Avoid allowing your back to round forward. Maintain a neutral spine throughout the movement. Keep your head inline with the rest of your body and avoid overarching at the neck. Keep your shoulders pulled back and down throughout the exercise

SPRING BODY BACK SOLID (yoga)

Inchworm to side plank Difficulty level: Beginner Equipment: No equipment Muscles involved: Hamstrings · Back · Hips · Shoulders · Total body · Abs Focus: Strength Steps STEP 1 Stand tall with your hands down by your sides. Push your hips back and reach your hands down towards the floor. STEP 2 Walk forward on your hands until you're in the top of a push-up position. STEP 3 Tighten your abs and rotate one side of your torso with your arm reaching straight up toward the sky. Return to the push-up position to repeat on the other side. Tips Brace your core throughout entire movement. Keep your glutes tight during the side plank to help with stabilization. Keep your torso square to the ground during the inchworm.

SPRING BODY BACK SOLID (gym session)

Face pull Difficulty level: Intermediate Equipment: Cable machine · Cable attachment Muscles involved: Shoulders · Back · Forearms Focus: Strength Steps STEP 1 Stand in front of a medium-height rotating pulley and grab each side of the rope attachment. Step back away from machine until arms are fully extended in front of you. Feet should be slightly wider than shoulder width apart and with a soft bend in your knees. STEP 2 Brace core and drive elbows past back, while pulling the rope handles slightly outside of your ears. Hold and contract shoulder blades together. Tips Be sure to drive elbows as far as possible past ears, to ensure proper contraction at shoulder blades. Do not lean forward during the exercise. Keep your torso upright and back straight

sPRING BODY BACK SOLID (yoga)

Swiss ball w raise Difficulty level: Beginner Equipment: Swiss ball Muscles involved: Traps · Hips · Delts · Spinal erectors Focus: Strength · Mobility Steps STEP 1 Lie face down on a Swiss ball so your chest is parallel to the floor. Hang your arms down in front of the ball with your elbows bent to 90-degrees. STEP 2 Keeping your elbows bent to 90-degrees, raise your arms up and to the side of your body as your squeeze your shoulder blades together. Continue raising them until your arms are parallel with the ground with your hands beside your head. Pause, then slowly lower your arms back to the starting position. Tips Don't use momentum to raise your arms up. Keep your knees slightly bent to avoid rolling back and forth on the ball. Squeeze your back and shoulder blades at the top of the movement.

SPRING BODY BACK TIGHT (weights)

Incline dumbbell bench press Difficulty level: Advanced Equipment: Bench · Dumbbells Muscles involved: Chest · Triceps · Delts Focus: Strength Steps STEP 1 Set an adjustable bench to an incline of 30-45 degrees. Lie on your back on the bench and hold a pair of dumbbells directly above your shoulders with your arms fully extended. STEP 2 Pull your shoulder blades together, and slightly stick out your chest. Lower both dumbbells to the sides of your chest. Pause, and then press the dumbbells back to the starting position. Tips Do not hyperextend the neck. Maintain a neutral long spine. Keep the elbows close to your sides throughout the exercise. Lower the dumbbells all the way until they are level with your chest

SPRING BODY BACK TIGHT (weights)

Hex dumbbell hold Difficulty level: Beginner Equipment: Dumbbells Muscles involved: Forearms · Traps · Abs Focus: Strength Steps STEP 1 Place a hex dumbbell vertically on one end on the floor. Squat down and grab the end of the dumbbell with one hand. STEP 2 Stand up and hold the dumbbell at your side for up to 20 seconds. Squeeze your fingertips around the hex portion of the dumbbell and squeeze your core. Lower the dumbbell to the other side of your body, grab it with the other hand, and repeat. Tips Avoid allowing your upper back to round. Pull your shoulders down and back to prevent hunching forward. Squeeze your core and your glutes as you stand to prevent any swaying to one side or the other.

SPRING BODY BACK TIGHT (yoga)

Side plank to plank with reach under Difficulty level: Intermediate Equipment: No equipment Muscles involved: Obliques · Delts Focus: Strength Steps STEP 1 Lie on your side with your bottom elbow on the floor. Raise your hips so that they're off the ground and your body forms a straight line from your ankles to shoulders. Extend your top arm laterally so that it is perpendicular to the floor. STEP 2 Reach under and past your hips with your top hand, keeping your torso stable and pivoting your feet to rest on your toes. Then reverse motion back to starting position. Tips Don't allow your hips to drop. Maintain a straight line from ankles to shoulders. Don't let your shoulders roll forward. Keep your chest up and shoulders back. Press your elbow into the ground to create tension in your back and squeeze your glutes as you hold the side plank.

SPRING BODY BACK TIGHT (gym session)

90-degree cable external rotation Difficulty level: Intermediate Equipment: Cable machine · Cable attachment Muscles involved: Shoulders Focus: Strength Steps STEP 1 Stand with your feet shoulder-width apart in front of an adjustable cable machine. The pulley should be set low. Holding the handle with your right hand, lift your right elbow so that it's in line with your right shoulder and bent at 90-degree angle, palm facing the floor. STEP 2 Rotate your right shoulder by bringing the handle up while keeping your elbow stable and maintaining that 90-degree angle. Reverse the motion to return to the starting position. Tips Avoid lowering the weight early. Be sure to pause when your forearm is completely vertical before reversing the motion to the starting position

SPRING BODY BACK TIGHT (gym session)

TRX suspended jackknife Difficulty level: Advanced Equipment: Suspension strap Muscles involved: Triceps · Obliques · Hips · Pecs · Delts · Total body Focus: Strength Steps STEP 1 Attach a TRX to a pull-up bar and let the stirrups hang about three inches off the floor. Place your feet into the stirrups so that the top of each foot is facing downward. Position your body in a push-up position with your hands slightly wider than shoulder-width apart. STEP 2 Brace your core and drive both of your knees towards your chest. Pause when your knees are directly under chest and reverse the direction back to starting position. Tips Don't let your hips sag. Maintain a straight line from your head to heels. Keep your core braced throughout movement. Squeeze your abs and glutes to maintain stability

SPRING BODY BACK TIGHT (yoga)

Revolved side angle pose (parivrtta parsvokonasana) Difficulty level: Intermediate Equipment: Yoga block Muscles involved: Back · Joints · Legs · Pelvis · Shoulders Focus: Flexibility · Strength · Balance · Mobility Steps STEP 1 Begin in a low lunge with your right foot forward. STEP 2 Spin your back heel down, and take your left hand to the ground inside of your right foot, in line with your left shoulder. STEP 3 Reach your right arm to the ceiling. See all steps Tips Use a block underneath your bottom hand.

SPRING BODY BACK TIGHT (weights)

Single-arm inverted row Difficulty level: Beginner Equipment: Barbell · Squat rack Muscles involved: Shoulders · Back · Biceps · Abs Focus: Strength Steps STEP 1 Lie on your back underneath a barbell in a squat rack with your knees bent to 90-degrees. Grab the bar with one hand with a neutral grip so that your other arm is extended. Your body should form a straight line from your shoulders to your ankles with the hips lifted off the ground. STEP 2 Pull your chest toward the bar while simultaneously punching your other arm upward until it becomes fully extended above the bar. Hold for one second at the top and return to the starting position. Tips Don't let your back sag or your body lose alignment. Be mindful of proper posture. Pull with your back and shoulders to bring your chest up to the bar. Squeeze your abs and glutes to maintain stability

SPRING BODY BACK TIGHT {x-fit}

Explosive crossover pushup Difficulty level: Advanced Equipment: Weight plates Muscles involved: Triceps · Pecs · Delts Focus: Strength · Power Steps STEP 1 Place a weight plate on the floor and begin in a traditional push-up position with one hand on the weight plate and the other on the floor. Your body should form a straight line from your shoulders to your ankles. STEP 2 Lower yourself to the floor, and then explosively push up so your hands come off the floor. STEP 3 Land with the other hand on the weight plate and back in the top of push-up position. Tips Brace your core throughout the entire exercise. Do not let your elbows flare too far out to the side. Perform the push-ups through a full range of motion

SPRING BODY BACK TIGHT

T-bar row Difficulty level: Intermediate Equipment: Barbell · Cable attachment Muscles involved: Shoulders · Back · Biceps · Abs Focus: Strength Steps STEP 1 Load one end of a barbell. Straddle the barbell and push your hips back until your back is at a 45-degree angle to the floor. Extend both arms downward and hook the V-handle under the bar and grab it with both hands. STEP 2 Squeeze your shoulder blades together and drive your elbows back, pulling the bar up toward your chest. Pause and return to starting position. Tips Be sure to finish the row by bringing your shoulder blades together. Don't let your back round or body lose alignment. Be mindful of proper posture. Finish the movement by pulling the weight to your chest

SPRING BODY BACK TIGHT {yoga}

Heron pose (krounchasana) Difficulty level: Advanced Equipment: Strap Muscles involved: Legs Focus: Flexibility Steps STEP 1 Begin seated in staff pose. STEP 2 Bend your left knee and place the top of your left foot on the ground just outside your left glute. STEP 3 Bend your right knee and take a hold of the outer edges of your right foot with either hand. See all steps Tips Loop a strap on your extended foot

SPRING BODY BACK TIGHT {yoga}

Wide-stance plank with opposite arm and leg lift Difficulty level: Intermediate Equipment: No equipment Muscles involved: Glutes · Abs · Delts Focus: Strength Steps STEP 1 Position yourself on your elbows and toes, with your body forming a straight line from your shoulders to your ankles. Brace your abs and squeeze your glutes, and spread your feet wider than shoulder-width apart. STEP 2 Lift one arm and the opposite leg off the floor. Hold, then return to starting position and alternate sides. Tips Do not hike your hips high or sag your hips low. Squeeze your core and your glutes during the entire movement. Stay rigid and prevent your torso or hips from rotating.

SPRING BODY BACK TIGHT

Lying concentration cable curl Difficulty level: Intermediate Equipment: Cable machine · Cable attachment Muscles involved: Biceps Focus: Strength Steps STEP 1 Adjust the cable machine so the handle is on the lowest setting and use a straight bar attachment. Grab the bar with an underhand grip and your hands shoulder-width apart. Lie flat on your back with your arms fully extended. STEP 2 Contract your biceps and curl the bar towards your shoulders while keeping your elbows tucked by your sides. Pause, and then slowly lower the bar back to the starting position. Tips Be sure to lower the weight all the way until your arms are fully extended. Do not allow your body to come off of the floor. Keep your elbows stationary and tucked at your sides. Make sure to squeeze the biceps at the top of the lift

NPC LOUISIANA calendar 2017

2017 CONTEST CALENDAR APRIL 22, 2017 METAIRIE NPC BAYOU MUSCLE - *National Qualifier Best Western Landmark Hotel Luke Tesvich - 504-439-6224 www.louisianamuscle.com __________________________________________________________________________________ MAY 20, 2017 SHREVEPORT NPC/IFBB OPTIMUM CLASSIC - *National Qualifier Shreveport Convention Center ROBERT BLOUNT - 318-347-2208 www.optimumclassic.com Email: info@optimumclassic.ocm ____________________________________________________________________________________________________________________________________________________________________________________________________________________________________ JUNE 24, 2017- METAIRIE NPC/IFBB GREATER GULF STATES - *National Qualifier Best Western Landmark Hotel Luke Tesvich - 504-439-6224 www.louisianamuscle.com __________________________________________________________________ JULY 8 - LAFAYETTE NPC LOUISIANA STATE CHAMPIONSHIPS - *National Qualifier Heymann Performing Arts Center Tommy Guarisco - 985-868-3936 www.lachampionships.com __________________________________________________________________________________ JULY 15, 2017 - BATON ROUGE NPC RED STICK CLASSIC - Non-Qualifier Crowne Plaza Hotel John Lupo - 504-330-4784 _______________________________________ AUGUST 5, 2017 - LAFAYETTE NPC CAJUN SHOWDOWN - *National Qualifier Doubletree at Hilton Hotel Luke Tesvich - 504-439-6224 Robin - 504-650-0733 www.louisianamuscle.com __________________________________________________________________ AUGUST 19, 2017 - SLIDELL NPC CAMELLIA CHAMPIONSHIP - Non- Qualifier Slidell Municipal Auditorium Danielle Kifer - 985-774-9029 www.camelliachampionships.com __________________________________________________________________ SEPTEMBER 23, 2017 - METAIRIE NPC WARRIOR GAMES - *National Qualifier Best Western Landmark Hotel Luke Tesvich - 504-439-6224 / Robin - 504-650-0733 www.louisianamuscle.com _________________________________________________________________ OCTOBER 28, 2017 - BATON ROUGE NPC SOUTHERN MUSCLE - *National Qualifier Crowne Plaza Hotel Luke Tesvich - 504-439-6224/Robin - 504-650-0733 www.louisianamuscle.com

NEW YEAR NEW YOU (gym session)

Hollywood Body Plan Difficulty level: Beginner Muscles involved: Total body Focus: Fat loss Duration: 60 minutes Overview While your lifestyle might differ from a celeb, your goals are similar: You want to be lean, sexy, and strong, but achieve that in the shortest time possible. This workout is designed for just that purpose and to have you looking red-carpet ready in just four weeks!. How to do this workout? Perform this workout three times a week. For instance, you could do this on Monday, Wednesday, and Friday. Each workout consists of three circuits. Perform one set of all of the exercises in the first circuit, resting 30 seconds between each move. Once you have finished all exercises in the circuit, repeat the process. After you complete all sets in the circuit, then you can move on to the next group of exercises. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : 2 moves done consecutively (like a circuit) with no rests in between. Weekly Routine DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest CIRCUIT SETS REPS/TIME REST (S) 1A Shifting side lunge 3 20 30-60 1B Skater crunch cross 3 20 30-60 1C Reverse sliding lunge 3 20 30-60 1D Alternating dumbbell row 3 15 30-60 1E Squat 3 20 30-60 1F Kettlebell chest press 3 15-20 30-60 1G Elevator abs 3 12 30-60 CIRCUIT SETS REPS/TIME REST (S) 2A Reverse sliding lunge 3 15 30-60 2B Reverse-grip pressdown 3 15 30-60 2C Standing dumbbell biceps curl 3 15-20 30-60 2D Single-leg dip 3 12-15 30-60 2E Mountain climber on sliding discs 3 20 30-60 ** - as many as possible; @ - each side

NEW YEAR NEW YOU (weights)

Six Moves For Bigger Arms Difficulty level: Intermediate Muscles involved: Arms · Biceps · Triceps Focus: Build muscle Duration: 60 minutes Overview There are workout pros that say, "You don't need curls to build big arms." To them we have a simple response: Good for you. The truth is, curls and their variations are one of the best ways to build big, full, muscular arms. So instead of talking about what might work, we'll show you with this routine. Start curling your way to tighter shirtsleeves now. How to do this workout? Perform the following workout 1-2 times per week. Make sure that you never perform these exercises on back-to-back days. Complete the exercises as straight sets by performing all sets of a given exercise before moving on to the next. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between Weekly Routine DAY 1 workout DAY 2 rest DAY 3 rest DAY 4 workout DAY 5 rest DAY 6 rest DAY 7 rest STRENGTH SETS REPS/TIME REST (S) 1 Cheating barbell biceps curl 4 10 60 2 Standing EZ-bar biceps curl 3-4 6-8 45 3 One-arm concentration curls 3-4 8-10 30 4 Rope pressdown 4 20-30 30 5 Seated dumbbell overhead triceps extension 4 6-8 0 6 Swiss ball dumbbell lying triceps extension 3 8-12 20 ** - as many as possible; @ - each side

nEW YEAR NEW YOU (yoga)

Total-Body Toning Difficulty level: Intermediate Equipment: None Focus: Balance · Breathing · Flexibility · Mobility Duration: 30 minutes Overview Target all your major muscles to firm up. Yoga is a full body (and mind) workout. All of the moves in this routine require your whole body to work together. The result? Balanced and healthy total-body toning and strength.

NEW YEAR NEW YOU (yoga)

Boost Circulation Difficulty level: Beginner Equipment: None Focus: Breathing · Flexibility · Mobility Duration: 10 minutes Overview Breathe deeply and move to improve your body flow. Yoga, like any physical activity, can improve your circulation. This routine will get your heart pumping to increase the flow of oxygen-rich blood.

New Year New You (gym session)

The Anti-Aging Workout Duration: 45 minutes Difficulty level: Intermediate Muscles involved: Abs · Shoulders · Back · Chest · Hamstrings · Quads · Glutes Focus: Fat loss Overview To offset the aging process, you'll combine metabolic boosters that will keep you burning calories 24 hours a day and strength training movements that will be easy on your joints but hard on your fat cells. Once you start this workout, your body-and the aging process-won't stand a chance. How to do this workout? Perform this workout three days a week, resting at least a day between each session. So you might go on Monday, Wednesday, and Friday. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between Weekly Routine DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest SUPERSET SETS REPS/TIME REST (S) 1A Barbell front squat to push press 3 20 60 1B Barbell straight-leg deadlift 3 10 60 SUPERSET SETS REPS/TIME REST (S) 2A Squat thrusts 3 15 60 2B Plank with arm raise 3 8 60 ** - as many as possible; @ - each side

NEW YEAR NEW YOU (weights)

Perfect Arm Routine Duration: 60 minutes Difficulty level: Advanced Muscles involved: Biceps · Triceps Focus: Build muscle Overview You've heard of the pump. The amazing feeling you get when your muscles are full and tight and you look your best. The pump is actually essential for growth, and that's especially true for your arms. This routine is designed for the pump-and then some. It's one of the most intense arm workouts ever created, but the result is a pair of biceps and triceps worthy of praise and perfection. How to do this workout? Perform this workout 2-3 times per week, making sure to never do this routine on back-to-back days. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between Weekly Routine DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest SUPERSET SETS REPS/TIME REST (S) 1A Barbell biceps curl 3 10, 8, 6 30 1B Forward bend biceps curl 3 10, 8, 6 30 STRENGTH SETS REPS/TIME REST (S) 2 Dead-hang biceps curl 3 10, 8, 6 30 3 Seated alternating dumbbell biceps curl 3 10, 8, 6 30 4 One-arm concentration curls 3 10, 8, 6 30 ** - as many as possible; @ - each side

nEW YEAR NEW YOU (WEIGHTS)

Secrets To Arm Growth Duration: 60 minutes Difficulty level: Intermediate Muscles involved: Forearms · Biceps · Triceps Focus: Build muscle · Fat loss Overview There's no miracle solution when it comes to building bigger arms. However, you can speed up your growth track with some specific training techniques. This program does just that by training fast, moving from exercise to exercise without rest. Not only will it make you more muscular faster, but it has the added benefit of burning fat, as well. How to do this workout? This workout consists of three circuits: one for biceps, one for forearms, and one for triceps. Complete all the exercises and sets in a circuit before moving to the next one. Perform this workout 2-3 times per week, making sure to never do this routine on back-to-back days. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. Weekly Routine DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest CIRCUIT SETS REPS/TIME REST (S) 1A Close-grip lat pulldown 4-5 12-15 30 1B Barbell biceps curl 4-5 6-8 30 1C Cross-body dumbbell hammer curl 4-5 10-12 30 1D Cable biceps curl 4-5 10-12 30 1E Dead-hang biceps curl 4-5 10-12 30 CIRCUIT SETS REPS/TIME REST (S) 2A Barbell wrist curl 4-5 25@ 30 2B Barbell reverse wrist curl 4-5 20-30 30 2C Behind-the-back barbell reverse wrist curl 4-5 120 s 30 ** - as many as possible; @ - each side

NEW YR NEW YOU (yoga)

Pilates At The Office Duration: 10 minutes Difficulty level: Beginner Equipment: Chair Focus: Strength · Flexibility Overview Moves you can sneak in at work to strengthen and relax. These exercises can all be done within the small space of an office. They will loosen up desk-tightened muscles and strengthen muscles that get weak from too much sitting.

NEW YEAR NEW YOU (weights)

The Killer Legs Workout Duration: 50 minutes Difficulty level: Intermediate Muscles involved: Hamstrings · Quads · Glutes Focus: Build muscle · Build strength Overview You want a better looking lower body? Then you need a concentrated program that hits your legs from every angle possible. Forget standing in line waiting for leg curls and extensions. This plan is designed to completely transform your lower body by offering the most difficult-and most effective-leg exercises ever created. How to do this workout? Perform this workout three days a week, resting at least a day between each session. So you might go on Monday, Wednesday, and Friday. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between Weekly Routine DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest SUPERSET SETS REPS/TIME REST (S) 1A Kettlebell swing 3 15 20 1B Body-weight jump squat 3 10 30 CIRCUIT SETS REPS/TIME REST (S) 2A Single-arm dumbbell snatch 2 5 0 2B Barbell shoulder press 2 5 0 2C Clean 2 5 0 2D Barbell shrug 2 5 0 ** - as many as possible; @ - each side

New Year New You (CARDIO)

Greatest Butt Ever Duration: 60 minutes Difficulty level: Advanced Muscles involved: Hamstrings · Quads · Glutes Focus: Build muscle · Build strength Overview Let's be honest: You want to sculpt a tight tush. It looks great in jeans, jeggings, jumpsuits, and, well, you get the idea. But all those machines at the gym or hours on the elliptical won't do the trick. You need resistance training and a few special exercises to work your muscles and curves to bring out the booty that's fit for your body. How to do this workout? Perform the following workout 1-2 times per week. Make sure that you never perform these exercises on back-to-back days. Complete the exercises as straight sets by performing all sets of a given exercise before moving on to the next. Make sure you rest as needed in between before moving on to the next. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. Weekly routine DAY 1 workout DAY 2 rest DAY 3 rest DAY 4 workout DAY 5 rest DAY 6 rest DAY 7 rest STRENGTH SETS REPS/TIME REST (S) 1 Hip raise 3-4 6-20 60 2 Core control rear lunge 4 12-15@ 60 3 Lunge with arm reach 1 6-10@ 60 4 Step-up 3 10-12 60 5 Prisoner squat 2-4 10 60 6 Hip extension and cross 1 8-12@ 60 7 Alternating jump lunge 1 8-12@ 60 8 Back squat with body bar 2 5 60 9 Standing cable hip abduction 1 15-20@ 60 10 Box step squat 1 10 60 11 Bridge with leg extension 8 8 60 12 Single-leg lowering drill 1 8-12@ 0 13 Balancing squat 2-3 20-40 s @ 0 14 Squat 2-3 8-12 0 ** - as many as possible; @ - each side

NEW YEAR NEW YOU (yoga)

Night-Time Yoga Duration: 30 minutes Difficulty level: Beginner Equipment: Yoga blocks Focus: Flexibility · Mobility · Breathing Overview Unwind, relax and prepare for a soothing sleep. This routine is intended for bedtime. It will unwind your body, relax your mind, and prepare you for a wonderful night's sleep. Take lots of deep breaths. Sweet dreams!

NEW YEAR NEW YOU (weights)

The UFC DumbBell Workout Duration: 30 minutes Difficulty level: Intermediate Muscles involved: Total body Focus: Build strength · Fat loss Overview Training one full-body exercise after another with little rest in between not only burns calories, but it simulates a fight. Each of these circuits lasts roughly six minutes, one minute longer than a UFC round. You'll perform the circuits up to five times in one workout, making for an intensity similar to a five-round UFC title fight. How to do this workout? Perform the following workout 2 to 3 times per week. Make sure that you never perform these exercises on back-to-back days. Perform the exercises as a circuit, completing one set for each exercise, one after the other. After you've finished the last exercise of a workout, repeat the process until you've completed three circuits. Over time, build up to five circuits. Except where otherwise noted, use the heaviest weight that will allow you to complete all the prescribed reps for each set. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. Weekly Routine DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest CIRCUIT SETS REPS/TIME REST (S) 1A Walking barbell lunge 3-5 10@ 15-30 1B Single-arm neutral-grip dumbbell row 3-5 10@ 15-30 1C Spiderman pushup 10 10@ 15-30 1D Inverted row with feet on Swiss ball 3-5 10 15-30 1E Pullup 3-5 10 15-30 1F Overhead dumbbell press 3-5 10 15-30 1G Single-arm neutral-grip dumbbell row 3-5 10@ 15-30 1H Half-kneeling stability chop 3-5 10 15-30 1I Standing cable crunch 3-5 10 15-30 ** - as many as possible; @ - each side

NEW YEAR NEW YOU ( yoga)

Yoga For Anxiety Difficulty level: Beginner Equipment: Yoga blocks Focus: Breathing · Flexibility · Mobility Duration: 15 minutes Overview Moves to loosen your body and quiet your mind. These poses loosen up tension in the body and quiet the mind. The routine starts by opening the chest and deepening the breath. Deep breathing has a soothing effect on the central nervous system and eases anxiety. The sequence ends with alternate nostril breathing to balance the mind and leave you feeling relaxed and centered

NEW YEAR NEW YOU (WEIGHTS)

Total Body Muscle Difficulty level: Intermediate Muscles involved: Total body Focus: Build muscle · Build strength Duration: 60 minutes Overview They say that blood, sweat, and tears build a rock-solid body. We're not sure if that's true, but we do know that in order to see amazing results you need an amazing plan, which is exactly what this is: A no-nonsense approach to building mass. How to do this workout? Perform this workout three days a week, resting at least a day between each session. So you might go on Monday, Wednesday, and Friday. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between Weekly Routine DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest CIRCUIT SETS REPS/TIME REST (S) 1A Barbell deadlift 4 5 60 1B Chinup 4 5 90 1C Dumbbell floor press 4 8 60 1D Dumbbell reverse lunge 3 8 90 STRENGTH SETS REPS/TIME REST (S) 2 Barbell Bulgarian split squat 4 6@ 60 CIRCUIT SETS REPS/TIME REST (S) 3A Barbell bench press 4 5 30 3B Dumbbell row 4 6@ 30 3C Side plank 3 20 s @ 30 CIRCUIT SETS REPS/TIME REST (S) 4A Barbell front squat 4 5 60 4B Inverted row 4 8 60 4C Barbell hip thrust on floor 4 8 30 4D Pushup 3 ** 30 ** - as many as possible; @ - each side

new Year New you (YOGA)

Yoga For Strength Difficulty level: Advanced Equipment: None Focus: Balance · Breathing · Strength · Flexibility · Mobility · Muscle endurance Duration: 30 minutes Overview Target major muscles groups with this challenging routine. Yoga aids in weight loss on many levels, not the least of which is making you more aware of what you eat. The steady pace of this routine will get your heart rate up and have you moving, breathing, and sweating. These moves are targeted at strengthening the large muscle groups.

nEW YEAR NEW YOU (gym equipment)

Three-Step Muscle Plan Difficulty level: Intermediate Muscles involved: Total body Focus: Build muscle · Fat loss Duration: 15 minutes Overview What happens when you perform an exercise that works a big muscle? You see big results. So imagine what you could do if you combined three big-muscle exercises in one workout and pushed at a reckless intensity built for a warrior. The result is a circuit that ignites new muscle growth and boots your metabolism. How to do this workout? Perform this full-body workout at least three days a week, resting at least one day between each session. So you might lift weights on Monday, Wednesday, and Friday. This routine consists of one circuit. Perform one set of each exercise in the order listed, resting 60 seconds between sets. Once you finish one set of each move, rest for one minute and then repeat as many times as you can until 15 minutes is up. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : 2 moves done consecutively (like a circuit) with no rests in between Weekly Routine DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest CIRCUIT SETS REPS/TIME REST (S) 1A Barbell front squat to push press ** 8-12 60 1B Single-arm cable row ** 8-12@ 60 1C Turkish get-up ** 4-6@ 60 ** - as many as possible; @ - each side

New Year,New You (WEIGHTS)

The 4 Week Chest Blast Duration: 60 minutes Difficulty level: Intermediate Muscles involved: Chest Focus: Build muscle Overview In this four-week program, you'll blister and bruise your pecs with several familiar moves. However, we want you to slow down and take critical note of your training form. Making small adjustments will mean big changes in your progress. Within certain exercises, we've zeroed in on particular elements common to training mistakes flaws that need the most minor of tweaks but could mean the most major of muscular improvements. How to do this workout? Perform the following workout 2 times per week. Make sure that you never perform these exercises on back-to-back days. Complete the exercises as straight sets by performing all sets of a given exercise before moving on to the next. Make sure you rest as needed in between before moving on to the next. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between Weekly Routine DAY 1 workout DAY 2 rest DAY 3 rest DAY 4 workout DAY 5 rest DAY 6 rest DAY 7 rest STRENGTH SETS REPS/TIME REST (S) 1 BOSU ball pushup 2-3 10-12 60 2 Barbell bench press 3 6-8 90 3 Incline barbell bench press 3 8-10 90 4 Incline dumbbell flye 3 10-12 45 5 Decline barbell bench press 3 12-15 45 6 BOSU ball pushup 3 ** 20 ** - as many as possible; @ - each side

NEW YEAR,NEW YOU (yoga)

Strengthen Your Core Duration: 15 minutes Difficulty level: Intermediate Equipment: None Focus: Flexibility · Balance · Breathing · Mobility · Strength Overview Moves to maximize the strength and endurance of your midsection. This routine is designed to strengthen your core, the muscles surrounding your spine and pelvis: the rectus abdominis, transversus abdominis, internal and external obliques, erector spinae, and more. A strong core can give you back support, improved posture, and a toned midsection.

NEW YEAR,NEW YOU (gym equipment)

The Amazing Sex Workout Duration: 60 minutes Difficulty level: Advanced Muscles involved: Total body Focus: Better sex · Fat loss Overview So you want to be better in bed? You not only want to look better but also perform better. Fair enough. Slapping a few hundred reps of ab exercises at the end of your workout isn't going to do the trick. Neither is hours of cardio. You need a program that attacks your core in ways you never thought possible: While you might have trouble believing that a workout in the gym could improve your workout in bed, it's true. This plan will arm you with stronger abs, hips, and glutes-all of the muscles you need to improve your performance. How to do this workout? Perform this workout three days a week, resting at least a day between each session. So you might go on Monday, Wednesday, and Friday. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, then move on to the next group. Use the following guide to your rest:Exercises 1 and 2: two minutes rest between sets.Exercises 3, 4, and 5: 45 seconds between sets.Exercise 6: 60 seconds between sets Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. Weekly routine DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest STRENGTH SETS REPS/TIME REST (S) 1 Barbell front squat 2-3 6-8 120 2 Crossover chinup 2-3 6-8 120 SUPERSET SETS REPS/TIME REST (S) 3A Offset dumbbell reverse lunge 2-3 8-10@ 45 3B Barbell rollout 2-3 8-10 45 STRENGTH SETS REPS/TIME REST (S) 4 Single-arm dumbbell bench press 2-3 6-8 45 SUPERSET SETS REPS/TIME REST (S) 5A Cable side bend 2-3 8-10 45 5B Swiss ball jackknife 2-3 10-12 45 STRENGTH SETS REPS/TIME REST (S) 6 Wide-stance plank with opposite arm and leg lift 2-3 15-30 s 60 ** - as many as possible; @ - each side

New Year,New You (yoga)

Breathe Deeply Difficulty level: Beginner Equipment: Yoga blocks Focus: Breathing · Flexibility · Mobility Duration: 10 minutes Overview Drink up more oxygen with these easy breathing techniques. From hunching and slouching to crossing your arms in front of your chest, many common daily actions reduce the space the lungs have to expand in the chest, making it difficult to breathe deeply. This routine links movement with your inhalations and exhalations to bring your focus to the breath. The poses open your chest to facilitate deeper, easier breathing

NEW YEAR,NEW YOU (yoga)

Sun Salutations Duration: 5 minutes Difficulty level: Beginner Equipment: None Focus: Flexibility · Mobility · Breathing Overview A beginner's intro to the classic routine Sun salutations are typically performed at the beginning of a yoga routine as a warmup for the whole body. This series of moves links your breath and movement with rhythm, bringing you into a more meditative state. This basic sun salutation is appropriate for every level. It helps to build strength and increase flexibility

NEW YEAR,NEW YOU (gym equipment)

The Slim Down Workout Duration: 45 minutes Difficulty level: Intermediate Muscles involved: Total body Focus: Fat loss Overview We know what you want: It looks something like a firm butt, a flat belly, toned legs, and a body that looks great in all your clothes. It might seem like a lot to ask for, but it's possible if you're willing to put in the work. Here's your chance to show that you're up to the challenge. Put in the effort and you can outsmart your body and take the fast-track to a new you. How to do this workout? Performing this workout 3-4 days per week with 1 days rest in between. Perform one set of each exercise in the order shown. Do each exercise for as many reps as you can in 30 seconds. Once the 30 seconds are up, rest for 30 seconds, and then move on to the next exercise. Once you have completed one set of each exercise, rest for two minutes. Then repeat the entire sequence two more times for a total of three sets. If you get tired and can't finish the 30 seconds, stop and rest for a few seconds and then resume the exercises until time is up. For each exercise, use a weight you can do for about 10-12 reps. For Weeks 5-8 : Do this circuit three days a week. Perform one set of each exercise in the order shown. Do each exercise for as many reps as you can in 40 seconds. Once the 40 seconds are up, rest for 15 seconds, and then move on to the next exercise. Once you have completed one set of each exercise, rest for two minutes. Then repeat the entire sequence two more times for a total of three sets. If you get tired and can't finish the 40 seconds, stop and rest for a few seconds and then resume the exercises until time is up. For each exercise, use a weight you can do for about 10-12 reps. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between Weekly routine DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest CIRCUIT SETS REPS/TIME REST (S) 1A Dumbbell straight-leg deadlift 3 30 s 30 1B Seated cable row 3 30 s 30 1C Dumbbell front squat 3 30 s 30 1D Incline dumbbell bench press 3 30 s 30 1E Mountain climber with hands on bench 3 30 s 30 1F Step-up 3 30 s 30 1G T-pushup 3 30 s 30 1H Dumbbell reverse lunge 3 30 s 30 1I Single-arm neutral-grip dumbbell row and rotation 3 30 s 30 ** - as many as possible; @ - each side

New Year,New You (WEIGHTS)

Bodybuilder's Big-Arm Secrets Duration: 50 minutes Difficulty level: Intermediate Muscles involved: Biceps · Triceps Focus: Build muscle · Build strength Overview Arnold Schwarzenegger's guns are arguably the most famous in human history, and rightly so. Stretching the tape to a full 22 inches, they weren't just the biggest of his day but also the most ideally shaped. If you want arms like Arnold's, you need to keep things basic and brutal with a combination of mass builders and isolation moves. This complete workout gives you everything you need. So go buy a tape measure and see how much you can grow. How to do this workout? Perform the following workout 1-2 times per week. Make sure that you never perform these exercises on back-to-back days. Complete the exercises as straight sets by performing all sets of a given exercise before moving on to the next. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. Weekly routine DAY 1 workout DAY 2 rest DAY 3 rest DAY 4 workout DAY 5 rest DAY 6 rest DAY 7 rest STRENGTH SETS REPS/TIME REST (S) 1 Cheating barbell biceps curl 5-8 8-12 30 2 Dumbbell biceps curl with static hold 5-8 8-12 30 3 One-arm concentration curls 5 10 30 4 Standing Zottman biceps curl 5 10 30 ** - as many as possible; @ - each side

NEW YEAR,NEW YOU (gym equipment)

The Hotel Workout Duration: 30 minutes Difficulty level: Intermediate Muscles involved: Total body Focus: Fat loss Overview You know the drill. You walk into the hotel gym, expect to see a variety of equipment, and all you have is a short stack of dumbbells and some cardio equipment. It might be a disappointment, but it's no reason to stop you from pushing your body and getting a great workout. This plan is designed for the road warrior as well as someone with limited equipment. Our warning: Don't underestimate this plan. You'll be amazed at what you can do in eight weeks with just a few dumbbells. How to do this workout? Perform this workout as needed when traveling and when you have access to a limited gym. Rest at least one day between each session. Don't perform as straight sets, completing all the prescribed sets for one exercise before moving on to the next. On all one-hand (or one-leg) moves, repeat with opposite limb. That's one set. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : 2 moves done consecutively (like a circuit) with no rests in between. Weekly routine DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest STRENGTH SETS REPS/TIME REST (S) 1 Barbell floor press 3 15 30 2 Jump rope 3 15@ 30 3 Wide-stance goblet squat 3 15 30 4 Single-leg deadlift with barbell 3 15@ 30 5 Alternating dumbbell shoulder press 3 15 30 6 One-arm bent-over row 3 15@ 30 7 One-arm swing 3-5 15-20@ 30 8 Get up sit-up 2 5@ 30 ** - as many as possible; @ - each side

New Year,New You (WEIGHTS)

The Body Transformation Workout Difficulty level: Advanced Muscles involved: Total body\ Focus: Fat loss Duration: 60 minutes Overview Take a hard look in the mirror. See the reflection starring back at you? All of that is about to change. You're about to begin a workout that has repeatedly changed any type of body, regardless of whether you have 100 pounds to lose or 10. Consider this the fat-loss formula for the image you desire to see. How to do this workout? Perform this workout three times per week resting a day between each session. For instance, you'd train on Monday, Wednesday, and Friday. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between Weekly routine DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest CIRCUIT SETS REPS/TIME REST (S) 1A Barbell bench press 4 6 30 1B Incline dumbbell bench press 3 10 30 1C Dumbbell shoulder press 3 8 30 1D Cable lying triceps extension 3 10 30 1E Barbell rollout 3 10 30 1F Plank 3 30 s 90 CIRCUIT SETS REPS/TIME REST (S) 2A 45-degree plank 3 5 30 2B Dumbbell row 3 10 30 2C Face pull 3 15 30 2D Wide-grip lat pulldown 3 8 30 2E Barbell biceps curl 3 12 30 2F One-arm burpee 3 5-8 90 ** - as many as possible; @ - each side

NEW YEAR NEW YOU (kettlebell)

Strong & Sexy Workout Duration: 60 minutes Difficulty level: Intermediate Muscles involved: Total body Focus: Build muscle Overview You have a complicated life with little time to worry about whether your workout will actually help you achieve your goals This plan is designed for someone that wants to think less and see more-as in, speed up your fat loss and tone every inch of your body. How to do this workout? Perform this workout 3-4 times per week, as long as you never train more than two days in a row with the program below. The workout consists of two days of training: Workout A and Workout B. You'll alternate these workouts every other day. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a superset. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. After you've finished all sets in each superset, your workout is complete. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : 2 moves done consecutively (like a circuit) with no rests in between Weekly routine DAY 1 workout DAY 2 workout DAY 3 rest DAY 4 workout DAY 5 workout DAY 6 rest DAY 7 rest SUPERSET SETS REPS/TIME REST (S) 1A Goblet squat 4 15 75 1B Alternating dumbbell row 4 6-10 75 SUPERSET SETS REPS/TIME REST (S) 2A Hip raise 3 15 75 2B Kettlebell chest press 3 15 75 SUPERSET SETS REPS/TIME REST (S) 3A Dumbbell reverse lung 3 15 75 3B Wide-stance plank with leg lift 3 30-60 s 75 STRENGTH SETS REPS/TIME REST (S) 4 Kettlebell swing 5 15 60 ** - as many as possible; @ - each side

new year,new you (WEIGHTS)

Old-School Muscle Difficulty level: Intermediate Muscles involved: Total body Focus: Build muscle Duration: 20 minutes Overview All you need to do is look at the legends of bodybuilding to know that you don't need fancy machines or equipment to build muscle. In fact, one barbell and a few plates are more than enough to chisel an eye-catching physique. This workout is a throwback. One barbell, four exercises, and a balls-to-the-wall training approach that will pack on muscle and shred your body. How to do this workout? Perform this full-body workout at least three days a week, resting at least a day between each session. So you might lift weights on Monday, Wednesday, and Friday. This is a time-based workout. Set a timer for 20 minutes and follow the plan until time is up. This routine consists of one circuit. Perform one set of each exercise in the order listed, without any rest. Once you finish one set of each move, immediately move to the next. If you can, make sure to never let go of the barbell until you complete all four exercises. Then rest one minute, and repeat until time is up. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : 2 moves done consecutively (like a circuit) with no rests in between Weekly routine DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest CIRCUIT SETS REPS/TIME REST (S) 1A Barbell deadlift ** 6 0 1B Clean ** 6 0 1C Barbell front squat ** 6 0 1D Barbell push press ** 6 60 ** - as many as possible; @ - each side

NEW YEAR,NEW YOU (yoga)

Strong Back, Strong Core Duration: 30 minutes Difficulty level: Advanced Equipment: Yoga blocks Focus: Strength · Breathing · Flexibility · Balance · Mobility Overview Target the muscles that surround your spine. This routine is designed to lengthen and loosen your back, as well as strengthen your entire core, which is essential to protect your spine. The moves in this routine target back flexibility and mobility, both of which may help decrease pain.

New Year,New You (Cardio)

Best Abs Exercises Of All Time Difficulty level: Advanced Muscles involved: Abs Focus: Abs · Fat loss Duration: 45 minutes Overview What happens when you ask some of the best trainers in the world to select their favorite ab exercises and then blend them in a unique way? You have a workout that you need to try to believe. This special routine has your abs covered-training it directly with isolation movements, and indirectly with core stabilization moves like squats. Give it a try and you'll quickly see what you've been missing. How to do this workout? Perform this workout 2-3 times per week, making sure to never do this routine on back-to-back days. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : 2 moves done consecutively (like a circuit) with no rests in between. Weekly routine DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest SUPERSET SETS REPS/TIME REST (S) 1A Swiss ball Russian twist 2 8@ 0 1B Squat 3 8-10 45-60 SUPERSET SETS REPS/TIME REST (S) 2A The teaser 1 0 2B Towel plank and knee-in 3 12-15 30 STRENGTH SETS REPS/TIME REST (S) 3 Cable woodchop 1 10-12@ 0 4 Bow pose 1 30-60 s 0 5 Side-to-side lunge chops 1 10@ 60 6 Standing side crunch 3 8@ 0 7 Side plank and row 1 6@ 0 8 Three-way plank 2-3 10-20 0 9 Swiss ball rollout 1 10-15 60 10 Modified Pilates roll-up with ball 1 15 0 11 Body bar oblique twist 3 10@ 0 12 Swiss ball pike 3 8-10 0 13 Swiss ball plank leg lift 3 10-sec. hold, 30-sec. hold 0 14 Standing side crunch 1 10@ 0 15 Half-kneeling rotational reverse chop 1 8-10@ 0 16 Reverse crunch on a bench 1 15 0 17 Side plank to plank with reach under 1 6@ 0 18 Walkout 1 10 0 ** - as many as possible; @ - each side

NEW YEAR,NEW YOU (yoga)

Flex Your Torso Duration: 5 minutes Difficulty level: Intermediate Equipment: None Focus: Mobility Overview Curl forward with precision. Flexion is a fundamental movement principle in Pilates. It involves bending a joint (such as your hip) to bring 2 bones(such as your thigh bone&pelvis) closer to each other.

New Year,New You (CARDIO)

3 Moves For Stronger Abs Difficulty level: Beginner Muscles involved: Abs Focus: Abs · Fat loss Duration: 25 minutes Overview We all want a flat stomach. No surprise there. But since many women are still relying on crunches to get it, we want to make one thing clear: Crunching is not the most effective abs workout. If you want to start seeing results it's time to start trying something new. You won't find any crunches in this workout, but you will finally find the body you've been wanting. How to do this workout? Perform the following workout 1-2 times per week. You can do this as a separate workout or after a weight-training session. Make sure that you never perform these exercises on back-to-back days. Complete the exercises as straight sets by performing all sets of a given exercise before moving on to the next. Make sure you rest as needed in between before moving on to the next. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : 2 moves done consecutively (like a circuit) with no rests in between Weekly routine DAY 1 workout DAY 2 rest DAY 3 rest DAY 4 workout DAY 5 rest DAY 6 rest DAY 7 rest STRENGTH SETS REPS/TIME REST (S) 1 Side plank and row 5 30-45 s @ 20 2 Walkout from pushup position 5 10-12 20 3 Standing cable crunch 5 ** 20 ** - as many as possible; @ - each side

NEW YEAR,NEW YOU (WEIGHTS)

The instant V-taper plan Duration: 60 minutes Difficulty level: Intermediate Muscles involved: Shoulders · Chest · Back · Biceps · Triceps Focus: Build muscle · Fat loss Overview It's no secret how men can look in better shape: Build a wider chest, shoulders, and back, and suddenly your waist will look a lot smaller. Easier said than done, but not impossible. In fact, this workout has been showing to do just that-challenge all the muscles you need to look bigger, and structure it in a way where you just might burn some fat as well to actually make your stomach look smaller. How to do this workout? Perform the following workout two times per week. Make sure that you never perform these exercises on back-to-back days. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : 2 moves done consecutively (like a circuit) with no rests in between. Weekly routine DAY 1 workout DAY 2 rest DAY 3 rest DAY 4 workout DAY 5 rest DAY 6 rest DAY 7 rest CIRCUIT SETS REPS/TIME REST (S) 1A Alternating incline dumbbell bench press 4 12, 8, 12, 8 60 1B BOSU ball pushup 4 10 60 1C Pullup 4 ** 60 SUPERSET SETS REPS/TIME REST (S) 2A Dumbbell lying triceps extension 3 10 0 2B Single-arm neutral-grip dumbbell row 3 10, 8, 6 0 SUPERSET SETS REPS/TIME REST (S) 3A Bench dip 3 ** 0 3B Lat pulldown 3 12, 10, ** 0 SUPERSET SETS REPS/TIME REST (S) 4A Barbell biceps curl 3 10 30 4B Cable overhead triceps extension 3 10 30 SUPERSET SETS REPS/TIME REST (S) 5A One-arm concentration curls 3 15, 10, ** 0 5B Triceps pressdown 3 10 0 ** - as many as possible; @ - each side

New Year,New You (YOGA)

Master core control Duration: 10 minutes Difficulty level: Beginner Equipment: Dumbbells Focus: Strength · Balance · Flexibility Overview Learn proper postural alignment with these moves. The exercises in this workout improve posture by strengthening the core and stretching overused muscles

NEW YEAR,NEW YOU (WEIGHTS)

The V-taper workout plan Duration: 60 minutes Difficulty level: Beginner Muscles involved: Shoulders · Chest · Core Focus: Build muscle · Fat loss Overview Sometimes there's nothing wrong with a little vanity. You want a bigger upper body? Then go get it. This plan has exactly what you need to sculpt the ultimate guy physique. How to do this workout? Perform the following workout 2-3 times per week. Make sure that you never perform these exercises on back-to-back days. When you see a number with a letter next to it-such as 1A and 1B-it means the exercises should be performed as a group. Do one set of the first exercise, rest for the prescribed amount of time, and then do one set of the next exercise in the group. Repeat until you've completed all of your sets for each exercise, and then move on to the next group. Circuit : Do 1 set of each exercise in a group consecutively, without rests in between. Once these exercises have been completed, repeat the circuit again - doing 1 set of each with no rests in between. Continue until prescribed number of total sets are performed Strength : Complete all sets of an exercise at the same time with rests in between. Then move to the next exercise. Superset : Two moves done consecutively (like a circuit) with no rests in between. Weekly routine DAY 1 workout DAY 2 rest DAY 3 workout DAY 4 rest DAY 5 workout DAY 6 rest DAY 7 rest SUPERSET SETS REPS/TIME REST (S) 1A Barbell bench press 4 12, 8, 12, 8 60 1B Reverse-grip barbell row 4 12-15 60 SUPERSET SETS REPS/TIME REST (S) 2A Alternating incline dumbbell bench press 4 12, 8, 12, 8 60 2B Face pull 3 15 60 SUPERSET SETS REPS/TIME REST (S) 3A Incline dip 2 ** 60 3B Pushup 2 30 s @ 60 CIRCUIT SETS REPS/TIME REST (S) 4A Barbell upright row 3 10 60 4B Alternating dumbbell shoulder press 3 10 60 4C Single-arm dumbbell snatch 3 10 60 STRENGTH SETS REPS/TIME REST (S) 5 Jumping jacks 5 30 s 60 ** - as many as possible; @ - each side

New Year- New You (YOGA)

Yoga for athletes Difficulty level: Intermediate Equipment: None Focus: Strength · Balance · Flexibility · Breathing · Mobility Duration: 10 minutes Overview Enhance sports skills by improving balance, core strength and flexibility. Studies have shown that athletes can benefit by adding yoga to their training regimen. This routine works on flexibility, balance, agility, endurance, core and overall strength-all tools that help prevent injury and aid in recovery.

New Year New You -Bing workout (YOGA)

Release muscles with a foam roller Difficulty level: Intermediate Equipment: Foam roller Focus: Strength · Balance · Flexibility Duration: 15 minutes Overview Stretch, strengthen and massage your muscles from head to toe. This workout uses the foam roller, which can be used for stretching, massaging, and strengthening the body. The beginning sequence focuses on muscle release moves. Then you'll practice balance exercises on the foam roller