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Best self fitness manual
1. The
BEST SELF Fitness Getting Piqued
TheBEST SELF
Fitness
Personalized Cross-Fit Training Manual
2. The
BEST SELF Fitness Getting In The Zone
1BODY BALANCE
Procedure
First Week : 1 circuit; Twice daily
1 circuit
2 minutes rest
Positions Instructions
Arms Side Reach
Arms Side Reach Twist
Arms Raise
Arms Back Hands Grip
Single Leg On-Step Stretch
Single Knee Back Bend
Single Oblique Side Twist
Arms-Stretched Side Crunch
Advanced Squat
Advanced Butt-Out
Plank
Hill Plank
Temple Bow
Hold : 10 breaths*
*
*
*
* on each leg
* on each knee
* on each side
* on each side
*
*
*
*
*
3. The
BEST SELF Fitness Getting Piqued
2SYSTEM BOOST
Procedure
First Week : 2 circuits; no resting time
3 circuits
1 minute resting time between circuits
Positions Instructions
Hop-Scotch
Dropdown Body Saw Plank
Wide Side Crunch
Droplift Squat
Spartan Circuit
Forward-Reach Squat
10 repetitions*
5 repetitions
* on each side
*
5 repetitions
Hold : 10 breaths
4. The
BEST SELF Fitness Building Strength
3ENDURANCE TRAINING
Procedure
First Week : 1 circuit; 30 seconds rest
3 circuits
1 minute resting time between circuits
Positions Instructions
See-Saw and Row
Goblet Squat
See-Saw Shoulder Press
Calf Raise
Alternating Dumbbell Curl
Lying Chest Press
Lying Knee Raise
Arm-Knees Out
Overhead Triceps Extension
Elbow Raise
10 repetitions* on each side
*
* on each side
*
* on each side
*
*
*
15 repetitions
15 repetitions
5. The
BEST SELF Fitness Toning Up
4WEIGHT RESISTANCE
Procedure
First Week : 1 circuit; 30 seconds rest
3 circuits
1 minute resting time between circuits
Positions Instructions
Chest
Lying Pull-ups
Lying Chest Press
Lying Pullovers
Arms and Shoulders
Hammer Curls
Bicep Curls
Alternating Side Curls
Shrugs
Obliques
Side Bend
10 repetitions*
*
*
*
*
*
20 repetitions
20 repetitions on each arm
6. The
BEST SELF Fitness Doing It ~ and Doing It Good!
TRAINING SCHEDULE
Mon. Tue. Wed. Thu. Fri. Sat. Sun.
FIRST WEEK : Follow First Week Training Schedule
1 1 1 1 1 1 1
2 3 4 2 3 4 2**
1* 1* 1*
*
**
Before bed time; Perform before bed time on the first week
Do 4 circuits