Exercises Guide. - Viavito Exercises Guide. Standing Exercises Dead Lift Exercise Dead Lift Muscles...

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Exercises Guide.Standing Exercises

Dead LiftExercise Dead Lift

Muscles Targeted Hamstrings, glutes

Instructions • Standonthefootplatesandholdthebarhorizontallyinbothhandsatshoulderdistanceapartwithpalmsfacinginwardsathiplevel.

• Hingefromthehipsandmaintainatalltorsoasyoufoldyourbodyforwardandglideyourhandstokneelevel.

• Returntostanding.

Sets and Reps 3setsof15

1 2

3 4

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DeadRowExercise DeadRow

Muscles Targeted Hamstrings,glutes,lower&midback

Instructions • Standonthefootplatesandholdthebarhorizontallyinbothhandsatshoulderdistanceapartwithpalmsfacinginwardsathiplevel.

• Hingefromthehipsandmaintainatalltorsoasyoufoldyourbodyforwardandglideyourhandstokneelevel.

• Bendyourelbowsandslowlypullthebartoyourtorsoatnavellevel,keepingithorizontalasyoudoso.Extendyourarmstokneelevelandthenreturntothestartingposition.

Sets and Reps 3setsof15

1 2

4

3

5

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UprightRowExercise UprightRow

Muscles Targeted Shoulders,upperback

Instructions • Standonthefootplatesandholdthebarhorizontallyinbothhandsatshoulderdistanceapartwithyourpalmsfacinginwards.

• Bendyourarmsandraisethebartomidchestlevelbringingitclosetoyourtorso.

• Returntothestartposition.

Sets and Reps 3setsof15

1 2

3 4

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FrontalRaiseExercise FrontalRaise

Muscles Targeted Shoulders,Mid&UpperBack

Instructions • Standonthefootplatesandholdthebarhorizontallyinbothhandsatshoulderdistanceapartwithyourpalmsfacinginwards.

• Bendyourkneesandhingefromthehipstotiltyourtorsoforward–themoreyouleanforwardtheeasiertheexercise.

• Hingefromtheshouldersandbringthebarupandfor-wardstoshoulderheight,keepingyourbackstable,yourarmsextendedandthebarhorizontal.

• Returntothestartingposition.

Sets and Reps 3setsof12

1 2

3

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BicepCurlExercise BicepCurl

Muscles Targeted Biceps

Instructions • Standonthefootplatesandholdthebarhorizontallyinbothhandsatshoulderdistanceapartwithyourpalmsfacingoutwards.

• Hingefromyourelbowsandbringyourknucklestowardsyourshoulders.Keepastabletorsoandavoidcollapsingyourelbowsagainstyourwaistthroughout.

• Extendyourarmstoreturntothestartingposition.

Sets and Reps 3setsof12

1 2

3 4

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TricepExtensionExercise TricepExtension

Muscles Targeted Triceps

Instructions • Standonthefootplatesandholdthebarhorizontallyinbothhandsatshoulderdistanceapartwithyourpalmsfacingdown.

• Bendyourkneesandhingefromthehipstotiltyourtorsoforward.Themoreyoubendyourlegsandleanforward,theeasiertheexerciseis.

• Liftyourarmslongtoalignwithyourshoulders.• Hingefromyourelbowsandbringyourknucklestofacethe

ceiling,keepingastabletorsoandensuringthebarremainshorizontal.Thenextendyourarmstoreturntothestartingposition.

Sets and Reps 3setsof10

1 2

3 4

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SingleSideRowExercise SingleSideRow

Muscles Targeted Biceps,triceps,shoulders,chest

Instructions • Standwithonefootonthefootplateandtheotheronthefloorbehindthefootplate,ontheothersideoftherower.

• Holdthecentreofthebarinthehandoppositetothefrontfoot,withyourpalmfacingyourfrontfoot.

• Hingefromthehipstotiltyourtorsoforward45degreesandrestyouremptyhandonyourfrontthigh.

• Bendyourarmslowlyanddrawitbackuntilitreachesthesideofyourwaist.

• Extendyourarmtothestartingposition.

Sets and Reps 3setsof10eachside

1 2

3 4

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Sitting Exercises

DoubleLegPressExercise DoubleLegPress

Muscles Targeted Glutes,hamstrings,quads

Instructions • Sitontheseatwithyourfeetonthefootplates.• Holdthebarinbothhandsanddrawitintoyourwaistand

holditthere.• Slowlyextendbothlegsandbendthemagain.

Sets and Reps 3setsof25

1 2

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SingleLegPress

Exercise SingleLegPress

Muscles Targeted Glutes,hamstrings,quads

Instructions • Sitontheseatwithonefootonthefootplateandtheotherrestingonyourtoesonthefloorwithyourkneebent.

• Holdthebarinbothhandsanddrawitintoyourwaistandholditthere.

• Slowlyextendtheworkinglegandbenditagain.

Sets and Reps 3setsof20oneachside

1 2

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SeatedAlternateTwist

Exercise SeatedAlternateTwist

Muscles Targeted AbsandObliques

Instructions • Sitontheseatwithyourfeetonthefootplatesandyourkneesslightlybent.

• Holdthebarinbothhandswithyourpalmsfacingdownanddrawitintoyourwaistandholditthere.

• Rotateyourribstooneside,returntocentre,andthenrepeatontheotherside.

Sets and Reps 2setsof20eachside

1 2

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SeatedOne-SidedTwist

Exercise SeatedOne-SidedTwist

Muscles Targeted Chest,AbsandObliques

Instructions • Sitontheseatwithyourfeetonthefootplatesandyourkneesslightlybent.

• Holdthebarinonehandwithyourpalmfacingdown,rest-ingyourfreehandonyourhip.

• Liftthebarsoyourhandisatwaistlevelandyourarmislong.Rotatefromyourribstothesideonwhichthehandleisheld,bendingyourarmanddrawingitbackasyoudoso.

• Returntocentreandthenrepeat.

Sets and Reps 2setsof15eachside

1 2

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WideChestPull

Exercise WideChestPull

Muscles Targeted Chestandshoulders

Instructions • Sitontheseatwithyourfeetonthefootplatesandyourkneesslightlybent.

• Holdthebaratchestheightinbothhands,withhandsaswideaspossibleandpalmsfacingdown.

• Slowlydrawthebarintoyourchest,keepingyourelbowshighandmakingthemwideasyoudoso.

• Re-extendthearmstothestartingposition.

Sets and Reps 3setsof15

1 2

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SingleArmChestPulls

Exercise SingleArmChestPulls

Muscles Targeted Chest,bicepsandshoulders

Instructions • Sitontheseatwithyourfeetonthefootplatesandyourkneesslightlybent.

• Holdthecentreofthebaratchestheightinonehand,withyourpalmfacingdown.

• Slowlydrawthebartothesideofyourchest,keepingyourelbowshighandtakingitwideasyoudoso.

• Re-extendyourarmtothestartingposition.

Sets and Reps 3setsof15

1 2

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SeatedBicepRise

Exercise SeatedBicepRise

Muscles Targeted Chest,shoulders,biceps

Instructions • Sitontheseatwithyourfeetonthefootplatesandyourkneesslightlybent.

• Holdthebarinbothhandsatshoulderdistanceapartwithyourpalmsfacingup.

• Bendbothelbowsto90degreesandrestthemonyourknees.

• Keepingyourarmsbent,liftthemfromyourshouldersuntilyourelbowsreachshoulderheight.

• Returntothestartingposition.

Sets and Reps 3setsof10

1 2

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SeatedTricepExtensions

Exercise SeatedTricepExtensions

Muscles Targeted Triceps

Instructions • Sitontheseatwithyourfeetonthefootplatesandyourkneesslightlybent.

• Holdthebarinbothhandsatshoulderdistanceapartwithyourpalmsfacingdown.

• Bendyourelbowsandrestthemonyourknees.Extendyourarmslong.Bendyourarmsbacktothestartingposi-tionandrepeat.

Sets and Reps 3setsof10

1 2

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