RV Fitness

CATEGORY: Cardiovascular

Exercise	Times Per Week	Speed	Incline %	Time Length	Other Instructions
Four Way Interval	***	***	***	***	***
5 Part Endurance Combo	***	***	***	***	***
Walk or Jog Circuit	***	***	***	***	***
Speed Training Workout	***	***	***	***	***

CATEGORY: Upper Body Workout

	Exercise	Times Per Week	Number of Sets	Number of Repetitions	Rest Between Sets	Weight in Pounds
Image Available To Members Only	Ball Scapular Retraction	3	***	***	***	***
Image Available To Members Only	Instructions:

	Supine Chest Fly	3	***	***	***	***
	Instructions:

	Standing Lateral Raise	3	***	***	***	***
	Instructions:

Image Available To Members Only	Bicep French Curl	3	***	***	***	***
Image Available To Members Only	Instructions:

	Overhead Tricep Extension Single Weight	3	***	***	***	***
	Instructions:

CATEGORY: Lower Body Workout

	Exercise	Times Per Week	Number of Sets	Number of Repetitions	Rest Between Sets	Weight in Pounds
Image Available To Members Only	Skier Squat	2	***	***	***	***
Image Available To Members Only	Instructions:

Image Available To Members Only	Supine Leg Curl With Ball	2	***	***	***	***
Image Available To Members Only	Instructions:

Image Available To Members Only	Ball Calf Raise	2	***	***	***	***
Image Available To Members Only	Instructions:

	Squat Plie with Heal Raises	2	***	***	***	***
	Instructions:

CATEGORY: Abdominals

	Exercise	Times Per Week	Number of Sets	Number of Repetitions	Rest Between Sets	Weight in Pounds
Image Available To Members Only	Abdominal Plank Roll	3	***	***	***	***
Image Available To Members Only	Instructions:

	Abdominal Bicycle	3	***	***	***	***
	Instructions:

Image Available To Members Only	Scissor Kicks	3	***	***	***	***
Image Available To Members Only	Instructions:

CATEGORY: Stretches

	Exercise	Times Per Week	Number of Sets	Number of Repetitions	Rest Between Sets	Weight in Pounds
Image Available To Members Only	Rotator Cuff Stretch	3	***	***	***	***
Image Available To Members Only	Instructions:

	Chest Stretch	3	***	***	***	***
	Instructions:

Image Available To Members Only	Bicep Stretch	3	***	***	***	***
Image Available To Members Only	Instructions:

Image Available To Members Only	Tricep Stretch	3	***	***	***	***
Image Available To Members Only	Instructions:

Image Available To Members Only	Standing Quadricep Stretch	3	***	***	***	***
Image Available To Members Only	Instructions:

	Supine Hamstring Stretch	3	***	***	***	***
	Instructions:

Image Available To Members Only	Standing Hip Stretch	3	***	***	***	***
Image Available To Members Only	Instructions:

Image Available To Members Only	Adductor Split Leg Stretch	3	***	***	***	***
Image Available To Members Only	Instructions:

Image Available To Members Only	Supine Abductor Stretch	3	***	***	***	***
Image Available To Members Only	Instructions:

	Supine Low Back Stretch	3	***	***	***	***
	Instructions:

Simple Routine! You Can Do This Anywhere!

Here is a quick, simple circuit workout that only requires a resistance band and can be done anywhere. Complete at least one set of 8-12 reps of each exercise.

Bicep Curl	Instructions: Stand with feet hip-width apart. Arms are straight with elbow close to your sides and palms facing in toward each other. Keeping your upper arms still, curl your arms up to shoulder level, ending with palms facing your shoulders. Return to starting position.
Tricep Dip	Instructions: Either a chair or bench can be used. Start sitting up straight on the chair, knees bent at a 90 degree angle. Arms straight (don’t lock the elbows), hands on edge of chair with fingertips facing out. Slide forward so that buttocks are no longer on the chair, bend elbows slowly lowering body toward floor. Return to starting position and repeat.
Lat Pull Down	Instructions: Begin by placing a resistance band over the top of an open door. Grab each end of the band and sit on the floor with back straight. Lean slightly away from the door, arms are straight up. Bend your elbows, squeeze your shoulder blades together as you pull your arms down and slightly out. Return to start position and repeat. Tip: you may need to use your feet to keep the door securely in place.
Front Raise	Instructions: Begin by standing tall, resistance band placed under your feet. Grab one end of the band in your right hand, with hand in front of your thigh. Extend your arm straight out to the front until you reach shoulder-level. Return to start position, repeat and switch arms.
Push-Up	Instructions: Begin up on your toes and hands with your hands placed on the floor, just slightly wider than your chest. Arms are straight, but don’t lock the elbows. Your back is straight and your legs are extended. Bend your elbow and slowly lower your entire body to the floor. Chest should touch the floor. Do not allow your upper body to move forward, you should only be moving downward. Don’t let your back arch, keep it straight throughout the move. Return to start position and repeat.
Squat	Instructions: Start standing tall with feet shoulder-width apart and toes pointed forward. Bend knees into a squat position attempting to get upper thighs parallel to the floor. Emphasize pushing hips back as if you are sitting in a chair this will help you keep your knees above your ankles. Make sure your knees do NOT extend forward past your toes.
Abductor lifts	Instructions: Start by standing tall with band placed under your feet, hold the ends in each hand at waist level. Extend your right leg at to the side as far as you comfortably can. Return to start positions, repeat and switch legs.
Adductor splits	Instructions: Begin by lying on top of a bench. Place the band underneath the bench. Then place each handle securely on over the top of each foot. Raise your feet straight up. From here extend your legs out to a comfortable position. Return to start position and repeat. Be sure not to go to quickly. Try to take 2-3 seconds both on the in and out phase.
Hamstring Kicks	Instructions: Start on all fours. Extend one leg straight out with flexed foot. As you extend that leg back visualize as if you are pushing your flexed foot against a wall (but don’t actually push against a wall). Be sure to protect your back by maintaining a straight back. Don’t let you back arch. Return to starting position and repeat. Then perform move on opposite leg.

RV Fitness

CATEGORY: Cardiovascular

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