--vvellness

System

YMCA of Greater Moncton

30 War Veterans Ave. Moncton. NB ElC 083

WORKOUT PROGRAM: c) element (key) 9

Mi|ind RAIPUT

3OVrrtrd vo:;L belu;an

I Step:
Synchro Excite 700: Exercise Goal in time
10:00 min.
1

!fet(t

a
-&.

"
Squat

lta

sit back, weight in heels

Series: 2

Leg Press Selection: press

12 Rep x 100 lbs x 30 sec. 12 Rep x 100 lbs x 30 sec.

Chest Press element: press

12 Rep x 60 lbs x 30 sec. 12 Rep x 60 lbs x 30 sec.

Series: 2

Vertical Traction element: pull

'12 Rep x 60 lbs x 30 sec.

12 Rep x 85 lbs x 30 sec.

Printed 18/08/2013

Milind RAJPL,T

Page #

ress system

Shoulder Press element: press

12 Rep x 35 lbs x 30 sec. 12 Rep x 35 lbs x 30 sec.

seat #7 - handle

at back

seat # 6/ pad #4 -

Low Row element: pull

12 Rep x 70 lbs x 30 sec. 12 Rep x 70 lbs x 30 sec.

Series: 2 Cable Jungle: low pulley - arm curl 12 Rep x 30 lbs x 30 sec. 12 Rep x 30 lbs x 30 sec.

Series: 2 Cable Jungle: close grip push down

12 Rep x 30 lbs x 30 sec. 12 Rep x 30 lbs x 30 sec.

Abdominal Crunch element: flexions

12 Rep x 55 lbs x 30 sec. 12 Rep x 55 lbs x 30 sec.

Series: 2

6ack bench - extensions

12 Rep 12 Rep

pause at top Series: 2

Wellness Ball: Hand to feet ball pass supine on mat

12 Rep 12 Rep

Printed 18/08/2013

Milind RAJPI.JT

Page # 2

WORKOUT # 2

Synchro Excite 700: Exercise Goal in time

Step:1
45:00 min. Level;
1

2
60:00 min. 126 B.tM.

ruu,'H

Posterior: stretching with one leg

Printed 18/08/2013

Milind RAJpUT

Page # 3