Be good to your body and you'll love the results!

• Each week a new Workout Circuit consisting of eight exercises will be posted online for you.
• View the Video/Audio clips demonstrating proper technique along with written instructions for each exercise. 
• Follow your Workout Recipe Card with personal Key Ingredients to help you meet goals. 
  
  Learn how to Train Like A Lady and how to Get The Most Out Of Your Workouts.

Sample Workout Recipe

Sample Home Exercises
Member's weekly workout circuit includes 8 exercises each week.

Click the image to view the video

KNEELING IN/OUT MULE (Buttocks & Back of Legs) Kneel down on mat onto knees and elbows with both feet flexed (toes pulled in). Kick up and out with one leg, squeezing the buttocks, extending leg straight out, keeping hips square to the ground during the movement. Bend knee in and return to start. 20 each side.

BENT OVER SINGLE DUMBBELL ROW (Mid & Upper Back) Holding 3 lb dumbbell in right hand, bend over at the hip, left hand on chair for support, left leg slightly forward. Back flat, abdominals tight, shoulders pulled back, neck in line with spine. Right arm hanging straight, palm facing you. Bend at the elbow and pull hand up to rib cage, keeping elbow close to body. Return to start, without locking elbow. 15 times each side.

Click the image to view the video

Click the image to view the video

DOUBLE CRUNCH (Upper & Lower Abdomen) Drape mat across step. Sit on edge of step with hands a few inches behind you holding firmly around sides of step. Start sitting tall, abdominals tight, chest up, arms straight, knees together close in to your body and toes pointed. Bend elbows behind you while simultaneously extending legs out and slightly downward, keeping toes pointed, knees together, abdominals tight, neck relaxed. Straighten arms while simultaneously pulling knees back in to chest. 40 times.

 

Sample Gym Exercises
Member's weekly workout circuit includes 8 exercises each week.

LYING DOWN LEG CURL (Back Of Upper Legs) Facing bench, stand between bench and lever pads. Lie face down and adjust position on bench so knees are located of the surface of the pad and are aligned with the rotation point. Place your legs under the weight bar with pad positioned just above the ankle. Extend your legs out straight, and point your toes down. Grasp handles lightly and exhale as you bend your knees curling your legs up (raise legs) until the pads touch your buttocks. Hold momentarily then inhale as you lower to start in a controlled deliberate manner. Keep pelvis flat against the bench at all times. Some machines are angled at the users hip to position the hamstring in a more favorable mechanical position.

Click the image to view the video

Click the image to view the video

CHEST PRESS (Chest, Front Of Shoulders, Back Of Upper Arms) Adjust seat so handles are parallel to the middle of your chest. Adjust arm forward or back for desired amount of pre-stretch (if they have this feature). Push the foot pedal in front of you, which brings the handles into a reachable position. Grasp handles and release the foot pedals. Exhale as you push forward in a smooth motion until your arms are extended but not locked, and then resist the weight slowly as you bring the handles back until you can feel the stretch in your chest.

INCLINE REVERSE CRUNCH (Lower Abdominal Muscles) Sit on incline board with head toward the elevation. Now lie back. Grasp feet hooks or sides of board by head for support. This is your start position. Exhale as you raise up your legs, flexing at the hips (with knees bent) raising knees toward shoulders, lifting your hips slightly up off the board. Return until waist, hips and knees are extended. To increase resistance elevate incline.

Click the image to view the video

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