Workout

Exercise Guide

Core

Including Cardio, Exercises,

& how to plan your workouts!

Welcome to my personal weight training and body-sculpting workout guidelines! This

simple to follow, easy to understand program will help you to get your body better
and more toned than ever!

Welcome

Within this training guide you will be able to choose the exercises that you enjoy for
each of your muscle groups.
You will also be able to change your workouts every 6-8 weeks, just by looking back
and selecting different exercises from your previous workout choices!
It is beneficial to change your workouts every 6-8 weeks, this is made easy- just by
going back and re selecting different exercises, this way you are keeping your body
guessing and able to progress further!

Along with this weight-training guide I have also included some information in regards
to my personal cardio routine to help your aerobic fitness, help assist in weight loss
and make your feel great on the inside!

Combined with my clean eating diet guidelines, cardio and along with these weight
training manuals will make for some seriously amazing body transformations!

Once again, consistency is key. You may not see results straight away- but you WILL
see results with consistency!

These programs have been put together by myself, along with my personal team of
qualified personal trainers and ALL exercises in these guidelines are from my own
PERSONAL training programs.
Before beginning this or any other exercise regimen, consult your physician to be
sure it is appropriate for you. If you have any injuries, medical/health or problem areas
please take this into consideration with your own trainer or healthcare professional,
as the exercises from my workouts may not be appropriate for you, and you may
need to simply replace certain exercise(s) with an alternative that can suit your needs.
This site offers health, fitness, and nutritional information and is designed for
educational purposes only.
You should not rely on this information as a substitute for, nor does it replace,
professional medical advice, diagnosis, or treatment. If you have any concerns or
questions about your health, you should always consult with a physician or other
health-care professional. Do not disregard, avoid or delay obtaining medical or health
related advice from your health-care professional because of something you may
have read on this site. The use of any information provided on this site is solely at
your own risk I accept no legal responsibility if you injure yourself, or obtain any long
term health effects.
This document along with all information included must not be shared, placed on the
Internet or reproduced, legal action will be taken. Copyright of Sophie Guidolin, all
rights reserved.
NOW START LIFTING!

Warming Up

Warming up is essential for any training program. Warming up helps reduce the
risk of injury along with wear and tear on your joints, but it also increases your
performance and the intensity of your session. I am a huge believer in warming
up- not only to increase your heart rate but also to prevent injuries, increase
flexibility and movement range and increase your lifting ability.
Start with a cardio based warm-up: Complete 3-7 minutes of a low intensity
exercise at 50% of your maximum heart rate, or around half of your maximum
potential. Try jogging, riding the bike, skipping, rowing, cross trainer etc. This will
increase your heart rate and warm up your bodys core temperature.
For each muscle group you need to warm up the joints that you will be using
for the session. This should be non-weight (or LOW weight- i.e. 1kg) loaded
movement for each of the joints that you will use for your training session.
For example, warm up the knees with squats, knee circles and knee figure
eights. 10 reps each is a good guide to follow. When training shoulders,
I always ensure I warm up with a variety of different LOW weight movements to
minimize the risk of injury! Finally, before jumping right into a super set lifting at
your maximum weight,
start by performing
low weight (50% of
your max) and half
the reps, for the
first few exercises in
your program before
beginning the exercise
as your maximum
weight.

Breathing:
Ensure that you
remember to breathe
throughout every
rep, every exercise.
Breathing is one
aspect that a lot
of people tend to
forget when they
begin weight training,
however is one of the
most important factors
when lifting! Exhale
whilst pushing;
inhale whilst pulling
is a simple guide
to remember.

Core
Within this workout
guide you will find
exercises targeting
your Obliques,
Rectus Abdominals,
Transverses
Abdominals and
Serratus Anterior.
This will help you
tone, tighten, and
overall help the
shape of your
waist and tummy!

Muscles Worked
Abdominals, Shoulders

Equipment Needed
Ab Roller or Barbell

Difficulty Level

Ab Roller

Description
Hold the barbell with both hands and kneel on the floor
(beginners position), if you need to use a mat place
it under your knees. For a more advanced lifter, start
in a standing position with your feet hip width apart,
slowly rolling forward until your toes are on the floor and
maintain a straight back/body throughout the movement.
Place the barbell on the floor in front of you so that you
are on all your hands and knees (as in a kneeling push up
position). This exercise is a highly controlled movement
that requires your mind and body connection. Slowly roll
the barbell straight out forward, stretching your body into
a straight position. After a pause at the stretched position,
start pulling yourself back to the starting position.

Tips
Go down as far as you can without touching the floor with
your body. Go slowly and keep your abs tight at all times.

Variations
If you are advanced you can perform the exercise moving
the ab roller to the sides in a diagonal fashion as opposed
to straight forward. This version places more emphasis on
the obliques.

Advanced Method
4

Muscles Worked
Abdominals, Obliques, Arms, Back, Legs

Equipment Needed
None required

Plank

Difficulty Level

Description
Lie on a mat or grass facing downwards; lift
your upper body to rest it on your forearms,
lifting your entire body until only your forearms
and toes are left on the ground.
Ensure your back is at a 90-degree angle,
completely flat and that your bottom is not
in the air.

Tips
It often feels as though you bottom isnt far
enough in the air, however if you can do this
exercise near a mirror you will see that your
back is flat.

Muscles Worked
Abdominals

Equipment Needed

Fitball Feet
to hands

Fitball

Difficulty Level

Description
Laying on your back, secure a fitball between
your feet, with your arms extended straight
out above your head, consecutively move your
hands and feet towards each other and grab
the fitball from in between your feet into your
hands. In a controlled movement slowly lower
back downwards with the fitball now secured in
your hands. Again, consecutively moving your
hands and feet together pass the fitball back
into your feet and lower to the starting position.
This is one rep. Dont touch your feet, the fitball
or your hands on the ground throughout the
movement. Maintain your lower back firmly
against the ground throughout the exercise.

Tips
Maintain a slow and controlled movement
throughout the exercise and ensure you
contract the abdominals throughout.

Muscles Worked
Abdominals

Equipment Needed
None required

Sit-Ups

Difficulty Level

Description
Lying on your back with your knees at a 90
degree angle, place the fingertips of your hands
on your forehead lifting your chest up towards
youre the ceiling, crunching your abdominals.
A lot of people place their hands behind their
heads and place an unnecessary amount of
strain onto their necks whilst doing so.
This way it is ensuring that youre lifting with
core strength rather than arm strength.

Tips
Once you have developed your core strength
further you can add weights to this exercise.

Muscles Worked

Alternate

Heel Touches

Abdominals

Equipment Needed
None required

Difficulty Level

Description
Lying on your back on either a mat or grass,
bend your knees and place them slightly lower
than you would when performing a sit up.
With a flat palm, crunch to the side and crunch
to your feet. Left, right, left right. Throughout
this whole exercise, ensure your abdominals
are switched on. Aim for 50 reps in total before
stopping.

Tips
Dont rush, take your time and feel the
contraction for every repetition.

Muscles Worked

Weighted

Side Crunches

Abdominals

Equipment Needed
Kettle ball, Medicine Ball, or Body Wieght Only

Difficulty Level

Description
Using a mat or laying with your back on the
grass, Lift your legs to be parallel with the floor,
lift your back off of the mat and find a spot that
you are able to maintain your stability.
Using a medicine ball, kettle bell or weight plate
tap or slightly touch it down on one side of the
ground, twist to the other side and repeat, hold
your stomach tight throughout.

Tips
Ensure you are balanced before adding weight,
go down as low as possible whilst maintaining
stability.

Variations
Can also use a medicine ball, dumbbell,
or any weight. For a beginner you can also
just tap your fingertips on the floor.
Also known as a plate twist.

Muscles Worked
Abdominals

Leg Raise
- Bottoms Up

Equipment Needed
Optional: Flat Bench

Difficulty Level

Description
Lie flat on your back (either on a bench, or on
the floor). Place your hands under your head
or glutes, keeping your legs straight and raised
at around a 90-degree angle upwards, pulse
your legs upwards towards to ceiling, ensuring
you are contracting your abdominals with every
pulse. Ensure you keep your upper shoulders
firmly on the mat.

Tips
You can add a dumbbell in between your feet
for a more advanced exercise.

10

Muscles Worked
Abdominals

Equipment Needed
None required

Bicycle

Crunches

Difficulty Level

Description
Using a mat, or on the grass lie on your back.
Lift your knees to a 90-degree angle to begin
with; using one knee and the opposite elbow
at a time crunch them together. As your lower
back down, bring the other knee with the other
elbow and crunch to the other side. Ensure you
are not rushing this exercise.

Tips
Your cannot add weight to this exercise, so
ensure you concentrate on feeling the full
contraction and maintaining a slow speed.
Muscles Worked
Abdominals
Equipment
None required!

11

Decline Crunch
Description

Tips

Lie on the incline bench with your

back down; secure your legs in
place, with your feet. I prefer to
place my arms in an upright position
as it stops me from pulling on my
head/neck. You can also place them
on your thighs and slide them up your
legs as you contract upwards.
Switch on your abdominal muscles
and contract them as you lift your body
upwards. Slowly lower back down
ensures your focus on the negative
repetition before repeating.

Dont lock your fingers behind your head;

rest them on your forehead.
Ensure a slow and focused movement, not
a fast rushed exercise using momentum.

Variations
Weighted Decline Crunch- Advanced- ads
weight can either be a medicine ball, kettle
bell or dumbbell.

Muscles Worked

Equipment Needed

Abdominals

Decline Bench
Weights (if required)

Difficulty Level

12

Muscles Worked
Abdominals

Exercise

Ball Crunch

Equipment Needed
Fit Ball

Difficulty Level

Description
Lay on the ball with your chest facing upwards,
keeping your hips stationary and your knees
about shoulder width apart. Contract your
abdominals upwards as you crunch. As youre
slowly lower back down ensure you roll your
spine along the ball to ensure the full stretch
backwards before contracting back upward for
your next repetition again.

Tips
Ensure you are stable on the fit ball before
constructing the exercise. It is necessary
to maintain a slow and steady movement
throughout the exercise to ensure not only
your safety, but also the full contraction on the
exercise.

Variations
Lying crunches.

13

Muscles Worked
Abdominals

Butt Ups

Equipment Needed
None Required

Difficulty Level

Description
Begin in a plank or pushup position, with your
elbows on the ground on your forearms with a
90-degree bend. Arch your back slightly and
begin to raise your glutes upwards towards
the ceiling, squeezing your abs- closing the
distance in between your ribcage and your
hips. You will be in a high bridge position before
releasing slowly back to the initially plank
position before repeating.

14

Weighted Oblique Crunches

Muscles Worked
Abdominals (obliques)

Equipment Needed
Weighted Plate or Dumbbell

Difficulty Level

Description
Stand upright holding a weight plate in your
hand with your palms facing the torso along
your side, as you use your other hand to
hold your waist. Your feet should be placed
at shoulder width. While keeping your back
straight and your head up, bend only at the
waist to one side as far as possible. Then hold
for a second and come back up to the starting
position.

Tips
A flat weight will allow for it to slide along side
your body easily, rather than a dumbbell or a
kettle bell.

Variations
You can also do this exercise while sitting on a
bench. You can also use a dumbbell, kettle bell
or a resistance band.

15

Muscles Worked
Abdominals

Equipment Needed
None Required

V-Up

Difficulty Level

Description
Lie with your back flat on the floor (or exercise
mat, grass etc) with your arms extended
straight over your head and your legs extended
straight too. Bend at the hips at the waist whilst
raising your legs and arms together to meet in a
jackknife position. The upper torso should be off
the floor. Lower your arms and legs back to the
starting position before repeating.

Tips
For extra resistance, add a medicine ball into
this exercise.

Variations
Also known as a jackknife sit-up.

16

Muscles Worked
Abdominals

Equipment Needed
Fit Ball

Ab
Pull-Ins

Difficulty Level

Description
Using an exercise ball, place your shins on the
ball with your hands firmly in front on you on
the floor. Stabilize yourself before beginning any
movement. Extend your legs outwards behind
your straight whilst maintaining a straight,
flat back. Your upper body needs to remain
completely stationary. Pull your knees inwards
towards your chest, allowing the ball to roll
forward under your ankles, squeezing your
abs throughout the movement. Slowly begin
the straighten your legs back outwards as you
roll the ball back to the starting position before
repeating again.

Tips
Ensure you do this exercise slowly to allow for
better stability.

17

Muscles Worked
Abdominals

Equipment Needed
Fit Ball

Fitball
Plank

Difficulty Level

Description
Using a fit ball, place your forearms together
on the ball with your back and legs straight
outwards on your toes. Maintain this position
for 30 seconds- 1 minute and slowly work your
time for longer periods.

Tips
Ensure your stay completely stable throughout
the exercise; focus on a point to maintain core
stability.

Variations
Standard plank

18

Muscles Worked

Cable Oblique Crunches

Abdominals (obliques)

Equipment Needed
Cable Machine, Rope Attachment or Handle Attachment

Difficulty Level

Description
Using the cable machine and either a rope
attachment or a handle attachment, stand
with your side to the machine. Grasp the top
of the attachment with the arm NOT facing the
machine in a bent 90-degree angle; this will
be your leading arm. Secure your other arm at
the bottom of the attachment; this is just as an
extra measure- not for strength. Your elbow will
be pulling the cable towards your oblique (hip).
Focus on your negative rep and slowly bring the
weight back upwards before repeating.

Tips
Be careful not to graze your neck.
Imagine your elbow is powering the weight
towards your oblique.

Variations
Decline oblique crunches,
Standard oblique crunches

19

Muscles Worked

Cable Oblique Crunches 2

Abdominals (Obliques)

Equipment Needed
Cable Machine

Difficulty Level

Description
Using the cable machine and a handle
attachment set the pulley at the lowest setting.
Grasp the handle with overhand grip and take
a step side wards standing with your feet
shoulder width apart. Using the weight, crunch
to the side, as you crunch downwards, slide
your hand down your body until you reach
your knee. Slowly release back upward before
repeating.

Tips
Sliding your hand down your body will ensure
you are reaching low enough down and aiming
for a point to reach.

20

Muscles Worked
Abdominals, Shoulders

Equipment Needed
Cable Machine
Handle Attachment or Rope Attachment

Cable Ab Twists

Difficulty Level

Description
Using a cable machine, move the cable to a
middle pulley position. Your body will be facing
the side of the cable, grasping the rope or the
handle with one hand and take a step away
from the machine. Position your feet shoulder
width apart, reach upward with your other hand
and grab the handle with both hands. Your
arms should still be fully extended, with one
motion, pull the handle down and across your
body, rotating your torso. Keeping your back
and arms straight and core tight while you pivot
your back foot and bend your knees to get a
full range of motion. Maintain your stability and
straight arms whilst returning to the starting
position in a slow and controlled manner. Once
you have completed the reps on one side, do
the same on the opposite side.

Tips
Keep your abs tight throughout the movement,
keep your arms straight and ensure it is a
stable, controlled movement.

21

Hanging Leg Raises

Description
Using a chin up bar, extend both
your arms out as your body is
maintaining a stationary hanging
position. Your legs should be
straight down, with your pelvis rolled
slightly backwards. Raising your legs
upwards, there are 2 options, Straight
leg- a straighter leg will be harder to
perform. Knees bent- with a 90-degree
angle and your knees raising towards
the ceiling this is the method that most
find easiest. Contract your abdominals
and slowly lower downwards.

Tips
Ensure you do not swing or gain momentum.
To make this a more advanced exercise, add
a dumbbell in between your feet as you lift
upwards.

Variations
If you find it easier you can use a vertical bench,
it will support your back to ensure it maintains
the stability and will secure your elbows in
place. Weighted Leg Raises, Side Hanging Leg
Raises- focuses on your obliques; crunch your
knees upwards to either side, maintaining a
stable core throughout the movement.

Muscles Worked

Equipment Needed

Abdominals

Chin up bar or vertical bench

Weights for a more advanced
exercise

Difficulty Level

22

Toe Tappers
Description
Lying on your back on an
exercise mat with your arms to
your sides with the palms facing
down and your legs touching each
other. Slowly elevate your legs up
in the air until they are almost at a
90-degree angle.. Your feet should
be parallel to the floor. Your arms will
be fully extended at a 45-degree angle
from the floor. Ensuring you keep your
lower back pressed against the floor,
slowly lift your torso and use your hands
to try and touch your toes. Slowly begin to
lower your torso and arms back down to
the starting position before repeating.

Tips
Ensure you push your lower back into the
ground or mat whilst touching your feet.

Variations
Weighted- For a more advanced exercise,
add a medicine ball into the exercise.

Muscles Worked

Equipment Needed

Abdominals

None Required

Difficulty Level

23

Muscles Worked
Abdominals

Kneeling Cable Crunch

Equipment Needed
Cable Machine, Rope Attachment

Difficulty Level

Description
Using a cable machine and a rope attachment
to a high pulley cable, position a mat on the
floor in front of it. Grasping the rope with both
hands and kneeling with your back towards
the machine, pulling away from it, step about 1
step away from the machine, position the rope
behind your head with your hands by your ears.
Keeping your hands in the same place, contract
your abs and pull downward on the rope in a
crunching movement until your elbows reach
your knees. Contract, hold and pause briefly at
the bottom and rise up in a slow and controlled
manner until you reach the starting position.
Now, when releasing back upwards, ensure not
only a slow controlled movement, but ensure it
is a full stretch back upwards before repeating.

Tips
Ensure a lighter weight is selected if you have
never attempted this exercise before to ensure
no injuries are caused.

Variations
You can also position yourself so that you are
facing the machine, kneeling down. Execute the
movements above in the same order.

24

Muscles Worked

Decline Oblique Crunches

Abdominals

Equipment Needed
Decline Bench
Weights (if needed)

Difficulty Level

Description
Secure your feet in place, place your lower hand
facing the ground off the bench. Slowly lower
your body downtards toward the ground, feeling
the contraction in your obliques before coming
right back upwards and feeling the stretch
throughout the movement.

Tips
To make this exercise more advanced, add a
weight plate, kettle bell, medicine ball or any
weight in your lowering hand.

25

Planning your workout

Now Its time to plan

your own work out
designed around
achieving your goals.

Structuring

Your Workout

Structuring your own custom personalized workout, according to your

goals and preferences! Now you have all of the exercises I personally
use in my workout routines, you can start to plan your own workouts!
First you need to decide whether you want to do a full body workout or
whether you are going to train certain muscle groups on different days.
This is known as a training split program
Training splits are beneficial due to a number of reasons:
Better recovery process for individual body parts
Workouts can be shorter in duration
You can focus on weaker or lagging body parts
Deciding whether to plan a full body workout or a split routine can be
determined by a few factors:
How many days a week you will get to workout- time!
Certain body parts you want to target
Personal goals
How long you have been training- experience!
For example, if you were going to the gym 5 days a week and you
started off every workout with squats, your legs/glutes/hamstrings
would feel very fatigued! Be realistic when planning your workouts, If
you workout 3 days per week but you have 5 body parts you would like
toned, combine 2 body parts in the one session and ensure they are
split out across the week! Along with your training days, ensure you have
adequate rest days for your body to recover. Remember sleep, rest and
recovery are as important as working out and clean eating! I personally
find it necessary to do a training split so I can focus on lagging body
parts and to allow a full rest on other body parts.

27

Rest
Back
Abs
Arms
Abs
Example:
Legs

Cardio

SAT
FRI
THU
WED
TUE
MON

Your Weekly

Training Split

SUN

Using the table, plan your weekly training split program.

Down the side of the page I have given an example.

28

Using the table to write your personalized training program, the higher
the reps are the lighter the weight generally is.
Start with the beginner variation of the exercises and work your way up
to the more advanced, weight exercises.
Use the following steps to design your own custom weight-training
program, according to your own goals:

Choose 4-6 exercises

Read through the information on reps, sets and rest times.
Using the table, fill in the desired exercises, reps, sets and rest
times according to your personal goals.
Enjoy your new custom weight-training programs specially
designed to suit your individual goals!

TUE

WED

THU

FRI

SAT

SUN

reps

sets

excersise

MON

rest times

Designing

your structured
weight training program

When planning your workouts, choose 4-6 of the exercises you find
appealing from the muscle groups you want to target!

29

The key Steps

When planning your workouts there are a few key steps to follow:
REPS: (repetitions)
This is the amount of times you will do that exercise before you stop for a rest, the
total amount of reps will make up 1 set.
When planning the number of reps you wish to perform, work on a using this as a
simplified guide:
1-6 This rep range targets strength training- (1 being the absolute maximum
weight that a person can lift whilst maintaining correct form)
6-8 Is the range for a combination of optimal strength gains, along with
hypertrophy (meaning increase in muscle size due to the increased size of muscle
fibers)
8-15 Reps is the best rep range for hypertrophy (muscle gains) which in turn
leads to increased overall strength
15-20+ Reps are targeting endurance based strength gains.
So the lower the repetitions the more it is targeting your strength, mid range
repititions are a combination of strength and muscle gains and the higher reps are
for endurance based training.
Choosing the right reps ranges and exercises according to your goals:
Strength Training
Higher Weight, lower reps. Compound exercises develop strength faster than
isolation exercises as they naturally use heavier loads and require more energy
systems.
Hypertrophy (Muscle Gains)
For maximum results a variety of different weights and different rep ranges should
be included to stress all elements of the muscle cell and all types of the muscle
fibres. However stick to mixing up the mid-range repitition range of 6-15. By
constantly changing and using a variety of exercises your muscle fibres are forced
to constantly adapt and grow. Both compounding and isolation movements can
be used to increase muscle mass. Compounding exercises use a large muscle
mass which leads to more fibres being forced to adapt. Whereas isolation
exercises allow for a more focused, targeted muscle fibre breakdown.
Weight Management
The benefits of weight training to assist in fat loss occur in the period after your
workout when your body has had a metabolic response to the weight training
session. When weight training is combined along side my clean eating guidelines
the optimal fat loss results can be achieved.
The main goal in fat loss is achieving an increase in the total caloric expenditure
during your workout. More reps burn more calories due to the total amount of
work being performed. Larger muscle groups are most effective in burning more
calories as they utilize larger amounts of muscle mass.
Muscular Endurance
Higher reps target muscles endurance. Often for sports performance or athletes,
the main objective is within this training method is to develop the muscles ability
to continue to generate force or power when in a fatigued or tired state.

30

Sets

Now that you have

selected your rep
range you will need to
plan how many sets
you will perform.
Some people may
need to perform a
number of sets in
order to achieve
the results they are
working towards,
whereas others may
only do 2 or 3 sets.
As a rule of thumb, if
you are doing a lower
number of reps per
set you will need to
increase the amount
of sets you perform.
In return, if you are
doing a large number
of reps per set, you
will do fewer sets.
If you are a beginner,
start with a low
number of sets and
work your way up to
more. Injury may occur
if you are fatigued, so
ensure you listed to
your body.
As a rule of thumb, I
always train the largest
muscles first as they
will require the most
energy, along with
the more complex
movements next.

31

Rest

Ever see someone

sitting on a machine,
having a drink, looking
around?
Did you know that the
resting time in between
your set is actually
an important factor
when writing your
personalized plan?
Rest intervals are very
important and are
often over looked. A
rest in between your
set will allow your
energy system to
maintain more of a
complete recovery of
energy systems and
the nervous system to
ensure you perform
at your peak for your
next set.
Longer rest periods
in between your sets
(greater than 3 minutes)
will allow for an
increased testosterone
release, which is
desirable for those
whose goals is strength
training.
Shorter rest periods
of less than 1 minute
lead to an increased
release of human
growth hormone and
increase in waste
production. Short
intervals are therefore
recommended for
muscle growth.

32

Stretching

Stretching and warming down after a workout is an

essential to the completion of your workout please
ensure you allow time to stretch after weight training.
The body is given time to cool down and the muscles
are elongated after shortening during the workout.
Stretching is essential for muscle health and the
prevention of injury.

33

The 2 cardio choices that I include in my personal training programs are:

High Intensity Interval Training

Fasted Morning Cardio

Description
This is performed before you consume any food or drink.
Using a treadmill set the incline between 8%- 14% (depending on
personal fitness levels)
Set the speed at a moderate walk (around 60-70% of your maximum)
Time 30-45 minutes

Tips

Cardio

If you get into a habit of doing this every morning, it becomes and
amazing routine that is a great way to start your day.
2- HIT (High Intensity Interval Training)
I recommend this for those who do their cardio after weight training.
Using a treadmill, place your feet on the sides of the belt, set the speed
at a fast sprint/running speed. Between 11km/ph- 18km/ph.
Sprint for 20 seconds as fast as you can, then place your feet back on
the sides of the best. Rest for 10 seconds.
This combo is great, as you will essentially be hopping on at every
30-second interval, which is easy to remember.
Its a short burst of running, so is great for the beginner right through to
the advanced fitness levels (at a faster speed)
Do this for 20-30 minutes, 3 times per week.

34

Glossary of Exercises

Choose which ones

4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23

Ab Roller
Plank
Fitball Feet to hands
Sit-Ups
Alternate Heel Touches
Weighted Side Crunches
Leg Raise/Bottoms Up
Bicycle Crunches
Decline Crunch
Exercise Ball Crunch
Butt Ups
Weighted Oblique Crunches
V-Up
Ab Pull-ins
Fitball Plank
Cable Oblique Crunches
Cable Ab Twists
Hanging Leg Raises
Kneeling Cable Crunch
Decline Oblique Crunches

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Common Terms

Common terms that may be used throughout these workout guidelines:

Anterior refers to the front

Posterior refers to the back

Medial is towards the midline of the body

Lateral is away from the midline of the body

Barbell (BB): Long bar with weights attached to the end

EZ Bar: Similar to a barbell with bends in the bar to help support

wrists

Dumbbell (DB): Short, hand held bar with weights

Attached

Kettlebell: A metal weight with a rounded handle on the top-

different weights.

Medicine ball: A soft rubber exterior usually with handles and

different weights.

Fit ball: An air filled round ball

Eccentric Action/ Negative Rep: Muscle lengthens under

tension, this is also known as the negative portion of an
exercise.

Isolation Exercise: Exercise that involves the movement

of a single joint, this is designed to isolate a specific

muscle or muscle group.

Repetition (Rep): One complete execution of a weight

training exercise through its full range of movement.

Hypertrophy: Increase in muscle size due to an increase

in the size of the muscle fibres.

Set: A pre-determined number of reps performed

consecutively

Split Program: A method of resistance training, where specific

body parts are trained in different sessions.

Strength Endurance: The ability to perform repeated

muscular contractions.

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