Written Exercise Description
Please read the following introduction to get familiar with the layout structure behind Exercise Descriptions. Once you are familiar with the structure advance to the Table of Contents where you have access to over forty exercise movements.
Written exercise descriptions are presented in the following format:
Exercises are ranked from basic to the more advanced and are color-coded accordingly:
- Green being the basic beginner movement;
- Blue being the intermediate movement;
- Red being the more advanced movements.
Color codes indicate an exercise' level of difficulty. Green being the easiest, blue being an intermediate type movement and red coded exercises are the more advanced.
Step by Step Instruction
Provides detailed written description on how to perform an exercise from start to finish.
Avoid performing dont's when exercising. Adhering to the "Dont's" forgoes the typical chance of injury. Not to mention the old adage, "Sloppy performance equals sloppy results".
For each exercise, you can make use of the trainer’s tips section like a personal trainer. Some of the tips are specific to the exercise being introduced, other trainer tips are reminders for every exercise. You need to hear these tips over and over again until they become second nature. The following tips found on this page are essential for all beginners and there’s more detail in the proceeding written descriptions.
• Keep speed (cadence) of movement slow and controlled through the entire exercise so you feel the difference in how the muscle feels from start to finish. **More information on Cadence is found in the A-Z Exercise Dictionary.
• Use caution if you have lower back, elbow, knee or other joint problems. Locking out at these joints and applying a jerky motion can make the exercise potentially dangerous.
• Maintain your form and and have a stable stance when performing an exercise.
• Always keep back and neck in alignment with one another. Don't look up, down or to the sides. This means no talking on the phone or other personal to-do's.
• Don't squeeze dumbbells or barbells with a firm grip during the movements. Doing so can raise blood pressure.
An alternate exercise will have a slight variation in the movement, changing the emphasis of the exercise and the angle a muscle is being worked.
For example, the bicep curls. In one case you will feel what it’s like to work both biceps at the same time, another exercise you’ll learn what it’s like to perform one bicep at a time and another exercise you’ll learn what it’s like to work the outside of the bicep. Working a muscle at different angles is key and will shape and strengthen the muscle. Alternate exercises are color-coded according to level of difficulty.