Physical Fitness

ALOHA Bed & Breakfast (Education)

Physical Fitness

Home

_________________________________________________

"Nothing great was ever achieved without enthusiasm."

--- Ralph Waldo Emerson

...for the joy of the Lord is your strength. --- Nehemiah 8:10

CYNTHIA HILL: Personal & Sports Specific Training

NASM CERTIFIED PERSONAL TRAINER

EXERCISE---------MUSCLE GROUP-------REPS

(Sample Program)

* A N E R O B I C *

UPPER BODY - M / W / F

Overhead press --------Deltoids--------------15

Overhead extension----Triceps---------------15

Push-ups--------------Triceps----------------15

Hammer curl------------Biceps, forearms-------15

Bench press-------------Pectorals------------15

Leg raise ---------------Lower back/abs-------15

Crunches----------------Upper abs------------15

LOWER BODY - T / TH / SA

Squats, lunges---------Quads, Hams, Gluts------15

Pelvic thrust------------Lower back------------15-----3 sets

Side raises-------------Hip flexor--------10 ea. side (12", 10 sec)

Knee-to-chest---------Lower back--------10 ea. side (30 sec)

Outer leg raises-------Abductor----------10 ea. side (3 sets)

Inner leg raises--------Adductor----------10 ea. side (3 sets)

_________________________________________________________

* A E R O B I C *

LOWER BODY - M / W / F

Bicycle/jump rope---Quads, calves, gluts, pelvis-----30 minutes

UPPER BODY - T / TH / SA

Heavy Bag----------Delts, back, bicep, tricep,------30 minutes

________________________________________________________

SWIMMING------------All major muscle groups----30 minutes

[Can substitute for either upper or lower aerobic workout]

* As with any physical fitness program, consult your doctor for permission

before attempting any of the exercises associated with this or any other web site.

________________________

Classes or individual exercise *