Hi Everyone
Mothers Day is Sunday..
And I know you are shopping for stuff last minute...
Here are 2 Ideas!!
Sign Mom up for Bootcamp for 12 Months!
Yeap..Pay $167 per month and Give Mom 1 Year of Bootcamp
Or
Get Her 5 One on One Coaching Sessions
for just $250
Think this is a good gift idea for YOU...Get it..Why Not, it's Mothers Day Weekend
NOW HERE IS YOUR WEEKEND HOMEWORK!
Here is a TOTAL Body Push routine to get you started. Coming Friday a TOTAL body PULL Routine!
Total Body: Push
| Image | Exercise | Set | Reps | Weight/ Resistance |
 | 45% Leg Press Sit in machine and place your legs on the foot plate. Release the safety stops and bend your knees towards your chest. When your knees are fully bent extend your knees until your legs are fully extended. | 1 2 3 4 5 | 12 10 10 | |
 | Supine DB chest press on ball 1. Lie on your back on a stability ball with your hips parallel with your upper body. 2. Hold a dumbell in each hand with your arms extended. 3. Bend your elbows and lower the dumbells down towards your chest. Keep your elbows at about 90 degrees and your wrists directly above your elbows. 4. Return to the starting position and repeat. | 1 2 3 4 5 | 12 10 10 | |
 | Dumbell Shoulder Press on ball 1) Sit in upright position with knees slightly bent. 2) Start position: Position DB's to ear level with an overhand grip (palms facing forward). 3) Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times. 4) Return to start position. | 1 2 3 4 5 | 12 10 10 | |
 | Incline overhead tricep extension 1. Lie on your back on the ball and drop your hips towards the floor. 2. Hold the dumbells above your chest with your arms extended. 3. Proceed to bend your arms at the elbows until your elbow is bent to around 90 degrees. 4. Return to the starting position and repeat. 5. Try not to move your elbows or upper arm during this movement. | 1 2 3 4 5 | 12 10 10 | |
 | DB Lunge Crossover 1) Start position: Stand with feet hip width apart. Grasp DB's and hold out in front of body 2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. As you are lunging swing dumbells across body towards the hip. 3) Pushing off front foot, return to start position with legs and dumbells. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5) Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor. | 1 2 3 4 5 | 12 each side 10 each side 10 each side | |
 | Pushups with hands on ball 1) Get on your knees and place hands 6-8 inches apart onto the flexaball. 2) Start position: Align hands at nipple line, place feet hip width apart on toes, and extend the arms to raise body up. Trunk and hips should be in a straight line. 3) Lower your entire body (legs, hips, trunk, and head) 1-2 inches from the flexaball. 4) Return to the start position by extending at the elbows and pushing the body up. | 1 2 3 4 5 | 8-10 8-10 8-10 | |
 | Belly Blaster 1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes. 2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count. 3. Return to the starting and repeat for the prescribed number of repetitions. | 1 2 3 4 5 | 20 20 | |
 | Crunch 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. 3. Return to start position. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. | 1 2 3 4 5 | 20 20 | |
 | Flutter Kicks 1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides. 2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3) Start position: Straighten both legs so that they are perpendicular to floor. 4) Slowly lower one leg to approximately 45-90°. 5) Return to start position and repeat with other leg. | 1 2 3 4 5 | 20 20 |
