Related Manuals for DAY 1 Fitness BODY BAR
Summary of Contents for DAY 1 Fitness BODY BAR
- Page 1 BODY BAR MANUAL & EXERCISE GUIDE W E I G H T E D B A R WE I GHTE D BAR MA N U AL & E XE R CI SE G U I DE...
- Page 2 SQUAT Strengthen your entire lower body and core as you perform the squat exercise. Perform three sets of 10 to 15 repetitions, continuing to perform reps until the last one or two are almost too hard to perform. Place the bar behind Continue lowering your your neck, resting glutes toward the floor until...
- Page 3 LUNGE Like the squat, the lunge targets your entire lower body while also challenging your balance and coordination. Perform three sets of 10 to 15 reps so that the last one or two reps of a single set are almost too difficult to perform. Place the bar behind your Step forward with one leg, neck, resting across your...
- Page 4 CURTSY LUNGE The curtsy lunge is like the standard lunge, but it targets the abductors more – the muscles that run along the outside of your hips and thighs. You do need to be especially cautious about form, as the position is slightly awkward, so perform the move while looking into a mirror the first few times you do it.
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Page 5: Steering Wheel
STEERING WHEEL Stand with feet hip- Rotate bar clockwise so width apart, holding that left hand is above bar with both hands in right hand to front of thighs, palms Raise extended arms to Do 3 sets of 15 to 20 reps. shoulder level with elbows slightly bent and then rotate bar counterclockwise... - Page 6 SINGLE LEG DEADLIFT The deadlift targets the glutes and hamstrings. Pay close attention to form, remembering that this is not a back exercise. Perform three sets of 12 to 15 repetitions. With hands about When your outstretched shoulders-width apart, leg and chest are both use an overhand grip parallel to the ground, to hold the bar in front...
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Page 7: Calf Raises
CALF RAISES Get killer legs by adding weight to your standard calf raise. Perform three sets of 20 to 30 repetitions. Place the body bar Press through the balls of across your shoulders, your feet and lift your heels behind your neck. -
Page 8: Bent Over Row
You can grip it with shoulder blades together your palms facing toward your as you bring the body bar body, or away from your body, depending on preference. Reverse the movement and Tip your hips backward and lean... -
Page 9: Bicep Curl
BICEP CURL Extend arms forward to shoulder level with elbows slightly bent. Bring elbows back by sides and then lower bar to start as in performing a bicep curl to complete 1 rep. Do 3 sets of 15 reps. WE I GHTE D BAR MA N U AL &... -
Page 10: Tricep Press
TRICEP PRESS Bend right elbow 90 degrees to lower bar behind head. Reverse motion back to start to complete 1 rep. Do 15 reps. Do 3 sets. WE I GHTE D BAR MA N U AL & E XE R CI SE G U I DE... -
Page 11: Single Arm Row
Stand with your feet hip-width Allow your right arm to apart, your knees slightly bent. hang directly below your Hold the body bar in your right right shoulder so that the hand, directly next to your right body bar is below your... -
Page 12: Shoulder Press
Get tank top-ready by adding weight to your shoulder routine. The shoulder press is just one movement you can do with the body bar. Start by performing two sets of 12 to 15 repetitions. Stand with feet hip- Press the bar directly up... -
Page 13: Chest Press
Hold the body bar in both Reverse the movement hands so that it’s crossing and carefully lower the your chest, your palms... - Page 14 BOOTY PLÍE Works butt, thighs and calves. Stand with legs together, toes turned out (first position). Hold bar vertically at arm’s length in front of you, one end on floor, to start. Squat as low as you can, lifting heels off floor (as shown). Return to start.
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