Carl & Sandra's

At your program change, we weigh you and measure your percent body fat. We also take a series of measurements to assess your gains in power and flexibility. These measurements tell you how well you're doing and provide an objective picture of your improvements over the previous 6 weeks

1. Warm-up 3-5 min. & Stretching (20 sec. each): mid-back stretch; seated back stretch; seated inside thigh stretch; ankle stretch

It doesn't take long for the body to warm-up and be ready to exercise. We advise several minutes of constant cardiovascular activity, followed by stretching.

2. Super Circuit (x3)

• DB Push Press - 12
• Mid-back Stretch - 20 sec.
• DB Bench Press - 12
• Oblique Reach Sit-ups - 5, 4, 3, 2, 1

An introduction to super circuits: A circuit is done 3 times before moving to the next circuit. Research and practical experience indicate the majority of progress in resistive training occurs when 3 bouts (set or circuits) of an exercise are done. In the 3 times through a circuit, the weight must start light enough so that in the second and third times, a progression of weight or resistance can be done. Muscles, in vitro, experience a staircase phenomena of increasing muscular contraction. Much more progress is made if you start light and then go up each time, otherwise there is no staircase effect and no recruitment of muscle fibers with each successive bout.

The first exercise in the example circuit is one of our 500 progressive variations of the two Olympic lifts, in this example the Dumbbell (DB) Push Press. This is an easy exercise to learn the sequence of the hip, leg, back, and arm motion that is used most in every day lifting and in most athletic disciplines. The weight of the dumbbells and number of repetitions will be geared to your ability and body weight.

The super circuit is designed to get back to the DB Push Press within 1-2 minutes, which allows 95% of the lactic acid has been cleared out so a full muscular contraction can take place, but not so long that the heart rate goes below an aerobic state.

Constructive use of the rest time is spent stretching a part of the body just used, such as the Mid-back stretch. Muscles stretch best after they are tired or warm.

Next, we add a non-aerobic exercise, in this example the DB Bench Press. To complete the circuit, we included Oblique Reach Sit-ups, which work the stomach over a short range of motion, which insures the back won't be hurt. We find that 20-30 second bouts allow the stomach muscles to exhaust their fast-twitch muscle fibers. This type of stomach workout is cardiovascular and high calorie burning since it is both aerobic and anaerobic.

3. Super Circuit (x3)

• Two Alternating DB Curls - 10 each
• Two DBs Overhead - 12
• Side Flys - 12

Two Alternating DB Curls are done at the beginning of the super circuit to tire out the biceps and, of course, to work them. This is so you are more apt to use arm movements bending at the elbows near the end of the movement.

The Side Flys are a non-aerobic exercise mainly for the chest. The side flys are done with the dumbbells end-to-end, putting less strain on the elbows, wrists, and shoulders.

4. Super Circuit (x3)

• Step-ups with DB Side Raise - 8 each on 6-inch box
• Ankle Stretch - 20 sec. each
• Alternating Partial Edge Knee-ups - 20 sec. each, 40+

In this circuit, the Step-ups with DB Side Raise are the total-body cardiovascular workout, combining the same action of the hips, legs, back, and arms in that order. Muscle and strength are built.

The Ankle Stretch involves both ankles so 40 seconds are required.

The Alternating Partial Edge Knee-ups are one of the easiest on the lower back of the timed stomach exercises. This is stomach-building aerobics and can be mildly anaerobic. Besides the stomach muscles, this exercise also works the rest of the hip flexors which tilt the pelvis up and help lift the upper legs.

5. Super Circuit (x3)

• DB Squat to Slide Together to Shoulder - 12
• Seated Back Thigh Stretch - 20 sec.
• Seated Inside Thigh Stretch - 20 sec.
• One DB Pullover and Extension - 12

The DB Squat to Slide Together to Shoulder are extremely anaerobic and put lots of fun and power (more work per unit time) and interest into the traditional DB Squat. We frequently use the DB Squat and its derivatives because dumbbells can be maneuvered easily where a barbell can't and thus we can reach a position where there is no strain on the back or knees. When squatting, the inside and back of the thighs are used so we stretch them with the Seated Back Thigh Stretch and Seated Inside Thigh Stretch for a total of 40 seconds.