City TV Fitness Program Print

Dr. Sender Deutsch
Co-Founder & Clinic Director at SHAPE

Tonya Rouse
Host/Fitness Expert
City TV/CP24 The Perfect Fit

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Dr. Sender Deutsch & Tonya Rouse from City TV Perfect Fit




















SQUATS
  • Feet shoulder width apart
  • Bend the knees and lower body into a squat
  • Do not allow knees to bend past 90 degrees or past the toes
  • Remember chin up, chest out and core tight
CHEST PRESS
  • Lying on your back maintain a neutral spine
  • Lower weights down towards chest until elbows are at approximately 90 degrees
  • Push weights back upward over chest
BACK-LAT PULL DOWN
  • Sit tall with chest up and facing forward
  • Grab the bar a little wider then shoulder width
  • Pull the bar down towards the top of your chest
  • Remember to keep your core tight and squeeze your shoulder blades together
LUNGES
  • Step forward into a lunge position - longer than a normal stride
  • Lower body straight down until the back knee just above the ground
  • Keep the upper body tall and avoid leaning forward
  • Front knee should not bend past 90 degrees
CRUNCHES
  • Lie on a gym ball with the ball under the small of your low back
  • Cradle your head into your hands pretending to have an apple between your chin and chest
  • Raise your shoulder blades slightly off the ball squeezing your core muscles - hold at the top for 1-2 seconds
  • Lower slowly
DISCLAIMER
The information on www.shapetoronto.com is for educational purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Please consult your physician or book a consultation with SHAPE before changing your diet or exercise program, for diagnosis and treatment of illnesses and/or injuries, for advice regarding medications, and prior to making use of any of the information within our website, articles or newsletters.
 
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ImageGood Morning Doc,
I went to the gym and had a really GREAT work out yesterday. My back is a bit sore now but all is good, no problem, and you know what, this morning I feel like the 'HULK' because I can actually feel my muscles 'ripping and full of energy'. It feels MARVELOUS. Thanks Doc for a great treatment.
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