HFT ROUTINE #1

READ HFT INTRO BEFORE STARTING THIS ROUTINE.

1) Begin with Aerobic Warmup (See Intro for details).
2) Perform the 10 Strength Exercises below using the following guidelines:

A) Perform all strength exercises with slow, smooth, full range motions. Do not jerk the weights or use momentum.
B) Choose a weight that you can lift without a struggle at least 10 times for 1-3 sets (see Intro for details).
C) Increase your weights when you can complete all repetitions in good form.
D) Rest 30-60 seconds between sets.
E) Rest at least one day between strength workouts (see Intro for details).

3) Finish your workout by Stretching all major muscle groups (see Stretching Routine 1).
4) Record your workouts on the HFT Workout Log.

IF YOU HAVE ANY DOUBTS ABOUT YOUR PHYSICAL ABILITY TO EXERCISE SAFELY,
CHECK WITH YOUR PHYSICIAN FOR MEDICAL CLEARANCE.

IF YOU ARE NEW TO EXERCISING,
I HIGHLY RECOMMEND HIRING A PERSONAL TRAINER TO START YOU OFF RIGHT.

STRENGTH EXERCISE #1: Step Ups:
-Stand with one foot on the second step of a stairway.
-Keep an upright posture and inhale as you raise yourself 100% onto the foot on the step.
-Balance on the one foot and let the other foot hang behind you.
-Exhale and lower yourself slowly down to the start position.
-
Repeat 10-15 times.
-Repeat on opposite leg.
-Hold weight in your hands when your bodyweight is not enough work.
Step Up Start
Step Up Finish
STRENGTH EXERCISE #2: Calf Raise:
-Stand with the ball of one foot on the edge of a step. Let the other leg hang behind you. Grip the railing with your opposite hand for balance. Lean forward slightly.
-To begin, let your heel stretch down below the level of the step.

-Inhale and push up on the ball of your foot, keeping your weight to the inside of your foot over the base of your big toe.
-Exhale and return to start position.
-Repeat 10-15 times.
-Switch to opposite leg and repeat.

Calf Raise Start

 

Calf Raise Finish

STRENGTH EXERCISE #3: Chest Press:
-Sit on top of a FitBall with dumbbells on your thighs.
-Walk yourself forward and roll back on the ball until your head and shoulders are on top of the ball. Bring the weights to your chest as you roll back.
-Turn weights end to end, touching the outside of your chest. Press your elbows out to the sides.
-Exhale and push weights up to touch over your upper chest.

-Inhale and return weights to start.
-Repeat 10-15 times.

Chest Press on Ball Start
Chest Press on Ball Finish
STRENGTH EXERCISE #4: One Arm Row:
-Stand with your feet parallel and slightly wider than your hips.
-Lean forward and rest one hand on the ball. Keep your back straight and your knees slightly bent.
-Let the arm with the dumbbell hang straight down from your shoulder.
-Inhale and raise the weight to the outside of your chest. Keep your elbow close to your side.
-Exhale and lower the weight.
-Repeat 10-15 times.
-Repeat on opposite side.
One Arm Row Start
One Arm Row Finish
STRENGTH EXERCISE #5: Shoulder Press:
-Stand with your feet shoulder-wide and knees slightly bent.
-Raise the weights end to end, just above and outside your shoulders.
-Keep your chin tucked, neck extended, and posture upright.
-Exhale and press the weights directly above your shoulders.
-Inhale and return to start position.
-Repeat 10-15 times.
Shoulder Press Start
Shoulder Press Finish
STRENGTH EXERCISE #6: Lat Pulldown:
-Lie on your back with your exercise tubing wrapped around a support over your head.
-Grip tubing handles with palms up and your arms extended straight over your shoulders. Make sure that you are far enough away from the support
so there is some tension in the tubing.
-Inhale and pull handles to shoulders.
-Exhale and return to start position.
-Repeat 10-15 times.
Lying Lat Pulldown
Lying Lat Pulldown Finish
STRENGTH EXERCISE #7: Triceps Kickback:
-Start in same position as One Arm Row finish.
-Inhale and rotate your palm toward the ceiling as you straighten your arm.
-Exhale and return to start position.
-Repeat 10-15 times.
Triceps Kickback Start
Triceps Kickback Finish
STRENGTH EXERCISE #8: Biceps Curl:
-Stand upright with feet shoulder-wide and knees slightly bent.
-Begin with arms straight, palms facing away from you, and elbows close to your sides.

-Inhale and raise weights to outside of chest, keeping your elbows stationary.
-Exhale and return to start position.
-Repeat 10-15 times.
Curl Start
Curl Finish
STRENGTH EXERCISE #9: Kneeling Back Extension:
-Support yourself on hands and knees with your hands under your shoulders and knees under your hips.
-Tuck your chin slightly and keep your neck extended.
-Inhale and extend one arm and the opposite leg, keeping your hips level.
-Exhale and return to start position.
-Alternate sides for 10-15 repetitions each side.
Kneeling B-E Start
Kneeling B-E Finish
STRENGTH EXERCISE #10: Bicycle Crunch:
-Lie on your back with wrists crossed behind the base of your head and knees bent to 90 degrees.
-Exhale, pull one knee and opposite shoulder toward each other. Keep a slight space between your chin and chest.
-Inhale and return to start.
-Repeat to opposite side.
-Repeat 10-15 times each side.
Bicycle Crunch Start
Bicycle Crunch Finish
KEEP TRACK OF YOUR WORKOUTS ON THE HFT WORKOUT LOG.
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