Interval Training Program, By: Jayson Hunter
This program is designed to challenge the metabolic system and to be able to exercise a greater number of muscle groups in a short amount of time. This program also helps prevent mental and physical boredom with training. Each circuit is designed to be completed with the same dumbells for every exercise in that given circuit. For example the first group of exercises are completed in a fairly quick tempo and you hang on to the same dumbells for every exercise. There is no rest between exercises and you only rest for 30-45 seconds after you complete the final exercise in the circuit before repeating the circuit again. Pick a weight that will allow you to complete the weakest exercise in the circuit. Focus on speed with the exercises. Remember you are trying to train the metabolic system and also neuromuscular system, not train for strength and mass.
Exercise Descriptions
Forward Lunge - DB’s
1) Start position: Stand with feet hip width apart. Grasp DB’s hang arms down at sides.
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.
3) Pushing off front foot, return to start position. 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.
Bilateral DB Row
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight. Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor).
3) Keeping elbows close to body, pull DB’s up to body and squeeze shoulder blades together at top of movement.
4) Return to start position.
5) Remember to keep back and head straight - hyperextension or flexion may cause injury.
DB Incline Press
1) Lie back onto an incline bench (45° or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Start position: Bring the DB’s to your shoulders. Press the DB’s up directly above the head with palms facing forward.
3) Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned approximately at the upper chest level.
4) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position.
5) To end the exercise, lower the DB’s at your side or on the corresponding thigh.
6) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows.
DB Pullover
1) Lie back on flat bench with feet flat on ground.
2) Place dumbbell on chest with handle perpendicular to chest. Grasp DB as shown.
3) Start position: Extend elbows and raise DB even with the eye-line.
4) With elbows slightly bent, lower DB back even to slightly below head level.
5) Return to start position.
6) Remember to keep back straight. Hyperextension or flexion may cause injury to back. Knees may be bent and feet placed on bench if difficult to stabilize lower back.
7) Movement should only occur in shoulder joint - elbows should remain slightly bent but in a fixed position.
Close-grip bench press
1) Lie on back with dumbells aligned with chest.
2) Position dumbells on chest at the nipple-line keeping elbows pointing forward throughout movement.
3) Press dumbells up to top position.
4) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows. Do not allow dumbells to bounce off chest.
Upright Row
1) Stand in an athletic stance with dumbells at waist.
2) Lean forward about 10-15 degrees from waist.
3) Pull dumbells up towards shoulders simultaneously.
4) Keep control of dumbells at all times and avoid jerking dumbells with body to raise them up.
Hammer Curls
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB’s with neutral grip (palms facing each other) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position.
Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving
Lateral DB raise (or abduction)
1) Stand with feet shoulder width apart or sit on bench in upright position.
2) Start position: Grasp DB’s with a neutral grip (palms facing each other). Arms should hang down at sides with elbows slightly bent.
3) Raise DB’s to side of body at shoulder height keeping elbows only slightly bent.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
Front DB raise (or flexion)
1) Stand with feet shoulder width apart or sit on bench in upright position.
2) Start position: Grasp DB’s with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent.
3) Raise DB’s to front of body at shoulder height keeping elbows only slightly bent.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
Reverse DB Flye - prone on bench
1) Lie face down on flat or incline bench. Try to position body so that head is off end of bench (For incline bench, you may have to stand in order to clear face of seatback.)
2) Start position: Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor).
3) With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement.
4) Return to start position.
5) Remember to keep head in a neutral position.
Oblique Crunch
1) Lie with back on floor or bench with knees bent.
2) Start position: Place left ankle on right knee as shown. Position left arm out to side and place right hand behind head. Right elbow should be pulled back and out of sight.
3) Leading with the chin and right shoulder, contract abdominal muscles and raise right shoulder off floor or bench towards left knee.
4) Return to start position.
5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively - elbow does not need to touch knee.
Reverse Crunch
1) Start position: Lie with back on floor or bench with hips flexed at 90° and feet in air. Position arms at sides with palms down on floor.
2) Leading with the heels towards the ceiling, raise glutes (butt) off floor or bench.
3) Return to start position.
4) Remember keep legs from swinging to prevent momentum throughout the exercise.
Crunch with Knee Tuck
1) 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) Start position: Place right hand by side with palm down. Straighten right leg.
3) Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest.
4) Return to start position.
5) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
