Transformation Instructions

Transformation Instructions READ ALL INSTRUCTIONS
Stop when necessary. If you get lost, or do not understand the instructions, or for any reason what so ever, stop. You always have the option to pause or rewind the audio. (Most MP3 players now have rewind capabilities, see separate rewind instructions provided, or consult your user manual.) Use that function. The first few times you do the workout take your time. Concentrating on form creates habits that become automatic and pay huge dividends over time. Breath. Your muscles need oxygen for energy. Consistently concentrate on breathing during the workout. Do not skip the warm up. It is important for your safety, and will also improve your training results. DURING THE WARM UP USE A PACE THAT YOU FIND COMFORTABLE FOR YOUR CURRENT CONDITION. IF YOU ARE NOT ABLE TO USE THE RECOMMENDED SPEED FROM THE AUDIO, USE A MODERATE COMFORTABLE PACE. Attempt to perform 12 repetitions with good form on each set unless you are training for strength and size. If you are unable to perform 8 repetitions cleanly, then you should consider lightening the resistance. IF YOU ARE JUST STARTING A PROGRAM OF EXERCISE, TWO SETS PER EXERCISE WILL BE ENOUGH. YOU CAN WORK YOUR WAY TO 3-4 FOR SETS AS YOU GET STRONG AND FEEL READY. There are two options for this program. -1. CONDITIONING. Use light resistance attempting 12 repetitions with the brief guided breaks between exercises for general health and fitness. (I also consider this an effective weight loss program as you frequently sustain and maintain an elevated heart rate training at this pace. You will expend tremendous energy and burn many calories.) -2. STRENGTH AND SIZE. Use heavier resistance and pause the program. Take longer breaks between exercises. Each exercise set is a set of 12, when trying to build strength and size you might want to work in a lower repetition range and take more rest. (6-12 repetitions) WARNING: Strength and Size training is not recommended for those just beginning a program of resistance training. You need a base level of strength and conditioning in your connective tissue (tendons and ligaments) before you start working with heavy resistance. If you’re just starting, give yourself six months to one year before you begin heavy training. When training with heavy resistance and low repetitions remember to listen to your body, if you feel pain or instability in your muscles or joints, stop and consider lowering the resistance. If you do use heavy resistance remember to take time off from training and have weeks where you train light. This will give your body healthy a rest and you will actually come back from your break with more strength, not less. Control the weight. Never let the weight fly away from you or slam down on the machine. You do not need extreme resistance to train hard and change your body. Your results will be greater if you focus on form. If you’re attempting to gain muscular size, focus on your food intake. Your diet will always be a major factor in your results. Nutrition is much more important to your progress than how much weight you lift. Rest is also an important component. When you sleep, your body release valuable growth hormone. These valuable natural hormones will help your body repair itself from hard training. The most valuable advice I can give you to reach any fitness goal would be, train properly, eat a balanced diet of whole healthy food, get plenty of sleep, and drink water so your body is fully hydrated.

LEG PRESS 9:37-14:51 EQUIPMENT SET UP Adjust the seat so your legs make a 90 degree angle at the knee joint when you sit in the seat and place your feet on the foot pad. FORM Feet slightly wider than your hips and parallel or turned out slightly. Back straight against the seat. Abdonmals tightened and engaged. At all times you keep your feet in alignment with your knees, do not let them drop inward or outward. There is no need for excessive weight on this machine. Take it at your own pace. Start with your legs almost straight, but not locked out. Resist the legs backwards in three counts, until your legs are once again bent at a 90 degree angle. Press back up in one count, and do not lock your legs. If you set the legs at a 90 degree angle to begin, the weight stack should momentarily touch each other at the bottom of the movement. BREATHING Inhale, as you resist the weight downward on a three count, then exhale pressing through the heals pushing the weight upward on a one count. Do not lock out your knees at the end of the movement. Use a full range of motion.

LEG EXTENSION 14:52-19:04 EQUIPMENT SET UP Adjust the machine so the leg pad is resting on your shines, just above your ankles, and that your knees line up with the pivot point. (see photo) The pivot point is the hinge where the machine actually moves. If you sit on the machine it should be just across from your knee. FORM Typically there are handles on each side of the seat. Pull up on the handles while you perform the exercise. This will drive your hips downward into the chair and isolate your upper thigh muscles. Squeeze your thighs and raise your legs upward in one count, resist back to the floor in three counts. Do not lock the knee joint at the top of the movement. Flex that thigh muscle and give it a good squeeze. Use a moderate weight for the first set. BREATHING Inhale as you raise the weight upward till your lower legs is almost parallel to the floor. Exhale as you resist the legs downward to the floor.

HAMSTRING CURL 19:05-23:18 EQUIPMENT SET UP Set the leg pad so it rests just above the ankle and just below the calf. Line the knee up with the pivot point of the machine. SPECIAL TIP This machine comes in two forms, a flat lying machine or an up right seated machine. The seated up right machine is actually safer for your lower back. Use one if it is available. If you only have a flat lying machine please engage your abdominal muscles and press your hips into the pads. This will reduce the force placed on your lower back muscles. The hang string curl machine does not take a lot of weight to effect the muscle. It is better using strict form and really resist the negative or down phase of the exercise. Use a moderate weight. This is a very isolating exercise. FORM Squeeze the muscles on the back of your leg to bring your ankles up towards your hips. Slowly resist back to the ground. BREATHING Inhale and simultaneously raise your feet upward until your knees are as fully bent as possible. Exhale as you slowly return the weight downward.

ABDUCTION(outer thighs) 23:19-26:23 EQUIPMENT SET UP This machine is rather simple. You sit in it with the pads placed against your outer thighs. FORM Open your thighs out strongly for one count, resist back in slowly for the following three counts. BREATHING Exhale as you open your thighs outward, inhale as you resist them inward.

ADDUCTION (inner thighs) 26:24-29:17 EQUIPMENT SET UP Sit in the machine so that the pads rest on your inner thighs. Open your legs to a comfortable position and lock the machine in place. FORM Squeeze your thighs together on a one count, resist them back open on a three count. This will really isolate the muscles on the inner portions of your legs. BREATHING Inhale as you squeeze the legs together. Exhale as you slowly resist.

CHEST PRESS 29:18-33:38 EQUIPMENT SET UP Place the seat to a point where the handle bars cut the midline of the chest. The midline of your chest would also be known as where your nipples are located. Notice the foot pedal at the base of your feet. This is to use when you want to push the bar forward into the starting position. It is much easier than trying to reach backward and grab your feet. FORM Start with the bar out in front of you. Your arms should be straight but not locked out. Slowly resist the bar back into your chest on three count, strongly push back out on a one count. Firmly press your back into the pad so you avoid arching your spine. BREATHING Inhale as you lower the bar to your chest. Exhale as you push the bar out away from your body.

SEATED ROW 33:39-37:36 EQUIPMENT SET UP Adjust the chest pad to reach the handle bars but our arms are stretched long. Feet flat on the ground, abdominals engaged. FORM Squeezing the muscles in your upper back, pull the bar towards your body as you open your chest and squeeze your shoulder blades together on a one count, slowly resist the bar back to a fully stretched position on a three count. SPECIAL TIP On these exercise never let the weight fly back after we pull the bar to our chest. It’s important to control our weights but especially important on these back exercise. BREATHING Inhale as you pull the bar towards you and open your chest, exhale as you resist the bar back to a fully stretched position.

SEATED PULL DOWN 37:37-41:32 EQUIPMENT SET UP Adjust the leg pad so your upper thighs can slide under and your feet may rest flat on the floor. Adjust the weight to an appropriate level where you can do 12 reps cleanly. For females this is typically around 30 to 40 lbs. Men use a weight somewhere between 40 and 70. FORM Take a nice wide grip for the men, just past the curve in the bar. Ladies, a closer grip, try slightly wider than your shoulders. Using the muscles in your upper back squeeze the bar down to your collarbone on a one count, squeeze your shoulder blades together and open your chest. Resist the bar back slowly on a three count, letting the arms stretch out. Keep the elbows slightly bent at the end of the movement. If you let the bar fly back, it is easy to sustain an injury. Do this exercise carefully. No momentum allowed. BREATHING Inhale and squeeze the bar down to your collar bone, opening your chest, squeezing your shoulder blades together. Slowly return the bar back upward till your arms stretch full, exhaling for 3 counts.

OVERHEAD PRESS 41:33-45:45 EQUIPMENT SET UP Place the seat at a height so you feet are flat on the floor and you have a 90 degree angle at the knee’s. The bar, if it is adjustable should be placed where your elbow joint makes a 90 degree angle at the elbow. FORM Point your elbows straight down toward the floor. Press your hands upward, at the top of the movement do not lock out your arms. Drive your back into the bad so your spine does not arch. BREATHING Exhale as you press the bar upward. Inhale as you resist it down.

TRICEP PRESS 45:46-53:08 EQUIPMENT SET UP Use a rope, triangular, or straight bar for this exercise. Your choice of bar will attach to the top of the cable. FORM Use a moderate hip width stance for the feet. Keep your knees slightly bent. Lock your elbows into your side. Press the bar downward squeezing the muscle on the back of the arm. Return back slowly. BREATHING Inhale and straighten your arms, exhale as you complete the movement.

BICEP CURL EQUIPMENT SET UP Grab the dumbbells with the palms facing inward to your body. FORM Lock your elbows into your side. Starting with your arms almost straight, squeeze your bicep and curl the weight upward. Slowly resist back to the starting position. BREATHING Inhale and curl the dumbbells to your shoulders, exhale as you complete the movement.

Stretch 53:09-62:45
SHRUG	SHOULDERS

TRICEP	CHEST AND ARMS

CALF	QUADRICEP

LOWER BACK	HIP FLEXOR

LOWER BACK WITH ROTATION 1. 2. 3. 4.

ELONGATION	KNEE TO CHEST

HAMSTRING