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Body Age Fit Test
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Program Guidance
Exercise Menu
Fit Ball & DBell Home Circuit # 1
Fit Ball & DBell Home Circuit # 2
Dumbbell & Bench Home Circuit # 3
Abdominal Exercises
Cable Crunch
Crunches
Abdominal / Machine
Cable Torso Twist
Abdominal V Ups
Plank
Decline Sit Ups
Roman Chair Knee Ups
Ball Crunch
Lateral Crunches / Ball
Abdominal Bicycle Twists
Chest Exercises
Chest Press Machine
Pec Dec
Dumbbell Flys
Incline Press
Push Up
Bench Press
Decline Press / Bar
FWBP
Cable Cross
Assisted Dips
Shoulder Exercises
Lateral Raise with
Dumbbells
Front Raise
Internal Rotation
External Rotation
French Curls /
Rear Delt Machine
Reverse Fly Rear Delt Lifts
Shoulder Press Machine
Shoulder Press / Dumbbells
Back Exercises
Front Lat Pull Downs
Low Back / Machine
Low Row Cable
Seated Row
T Bar Row
Pull Overs
Pull Ups
Back Extension / Machine
Bent Over Row
45 Degree Torso Raise
- Back Extension
Straight Leg Dead Lift
Triceps Exercises
Triceps Push Down Bar
Triceps Extension / Dumbbell
Kick Backs / Dumbbells
Dips
Biceps Exercises
Bicep Curl Bar
Bicep Curl / Dumbbells
Preacher Curls / Bar
Bicep Curls / Machine
Hammer Curl
Quadriceps/ Hamstrings/Glutes
Leg Extension
Leg Curl / Machine
Leg Press
Squats
Inner Thigh Pull
Inner Thigh Pull
Standing Calf Raise
Donkey Calf Raise
Seated Calf Raise
Hip Adductor
Hip Abduction
Lunges / Front Walking
Lunges / Back
Lunge Split Squat
Ball Squats
Leg Curls w Ball
Single Leg Squats
Single Leg Raise - Quad Hip Flexor
Glute Kick Backs
Chest Press Machine
Start Position
- Sit on seat with upper chest just above
horizontal handles. If available,
push foot lever until lever is within grasping range. Grasp handles
with wide overhand grip; elbows out to sides just below shoulders.
Release foot lever.
Direction
- Press lever until arms are extended. Return
weight until chest muscles
are slightly stretched. Repeat.
Note
- If foot lever is available, push it before
releasing grips. Range of motion
will be compromised if grip is too wide.