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Armen

“Every-Other Day” Routine

Perform this routine twice a week or a maximum of every-other day (one day of rest between workouts) to maintain muscle mass while losing weight.

Cardio

20 minute interval training:  5 minute warmup at a low intensity followed by 2 minute work and rest intervals.  Each work interval should be sufficiently intense (resistance and speed) to cause you to “fail” the talk test (it should be hard to carry out a conversation).

Resistance Training

Push – Choose 3 sets x 10 repetitions of any of the following exercises:

Seated Chest Press Machine
Chest Press

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Knee Push-Up
OR


Assisted Pushup (TRX or Horizontal Bar)

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Push-up, Progressed, OR Advanced

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Barbell Bench Press

Dumbbell Chest Press
Dumbbell Chest Press


Cable Chest Press

Pike Shoulder Press with Feet Elevated
Pike Shoulder-Press, Progressed Pike Shoulder-Press


Tiger Push-up

Pull – Choose 3 sets x 10 repetitions of any of the following exercises:

Seated Row Machine
Seated Row

Lat Pull-Down
Lat Pull-Down

One-Arm Dumbbell Row
One-Arm Dumbbell Row


Inverted Row (TRX High-Back, TRX Low-Back, or Horizontal Bar)


Low-Back Band Row (Seated or Standing)


Middle-Back (45 Degree) Band Row (Seated or Standing)

Squat – Choose 3 sets x 10 repetitions of any of the following exercises:


Squat (Row-Assisted)


Squat

Dumbbell Reverse Lunge
Reverse Lunge (Body Weight  OR Dumbbell Resisted)


Step-up

Dumbbell Front Squat
Dumbbell Front Squat

Leg Press
Leg Press

Plyometric Lunge
Plyometric Lunge

Plyometric SquatPlyometric Squat (Side View)
Plyometric Squat

Core Exercises


Pelvic Tilt   1 set x 8 reps


Dirty Dog   1 set x 5 reps


Bird Dog   1 set x 8 reps


Cat/Cow   1 set x 10 reps

Knee BridgeProne BridgeDynamic Bridge
Bridge (Knee, Full, One-Leg, or Dynamic)     2 times for 30 seconds

Side Bridge (knees)Side BridgeSide Bridge (Progressed)
Side Bridge (knees bent, full, OR progressed)    2 times for 20 seconds

Hamstring BridgeHamstring Bridge (progressed)Hamstring Bridge (One Leg)
Hamstring Bridge (low, medium, OR highest resistance)   2 times for 30 seconds
OR


Hamstring Curl
(Stability Ball, TRX or TRX high resistance: hips straight)    2 sets x 8 reps


Crunch  (low, medium, high, highest resistance)    2 sets x 10 reps
OR

Reverse Crunch
Reverse Crunch    2 sets x 10 reps


Oblique Crunch    1 sets x 5 reps


TRX Mountain-Climber
OR


TRX Crunch
OR


TRX Pike


Cobra    1 set x 8 reps


Superman    2 sets x 10 reps
OR


Swimmer    2 sets x 5 reps


Fully-Inverted TRX Power-Pull
OR


Band Twist

 

Perform these Supplementary Exercises once a week, 2 sets of 10 repetitions of each.

Lying Hip Abduction
Hip Abduction (Lying, Standing, OR using TRX)

Dumbbell External Shoulder Rotation

External Shoulder Rotation (Dumbbell, Band, OR TRX)

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Hip Hike

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