City TV Fitness Program

Dr. Sender Deutsch Co-Founder & Clinic Director at SHAPE Tonya Rouse Host/Fitness Expert City TV/CP24 The Perfect Fit VIEW PDF document for exercise program with images 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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