FITNESS / EXERCISE PROGRAM SHEET

I N T E R N AT I O N A L F I T N E S SAC A D E M Y.C O M.AU | R TO32433

Exercises Start Now

Ball Rolls 1 Min 2 min

VMO Squeeze 10 x 2 10 x 2

Step Ups 8 x 2 10 x 3

Calf Raises 10 x 2 10 x 2

Knee lift 10 x 2 10 x 2

Kick back 10 x 2 10 x 2

Cable Row (14kg) 12 x 2 12 x 3

Tricep Pushdown(10kg) 12 x 2 12 x 3

Lat-Pulldown (14kg) 12 x 2 12 x 3

Sit to Stand 8 x 2 10 x 2

Knee Flexion 10 x 2 10 x 2

Hamstring Curl 10 x 2 10 x 2

Heel to toe 5 each leg 5 each leg

Star balance 10 min 10 min

Arm Ergo 2 min 4 min

Treadmill (level2) 2 min 20 min (Level 4.2)

Glute Bridge 10 x 2 10 x 3

Lying Leg Raises 10 x 2 10 x 3