Clubhouse workouts offer convenience and can be the next best thing to a commercial gym. Working out in the community clubhouse will include a functional trainer, dumbbells, and various gym machines. Follow this workout routine on three non-consecutive days. After three weeks move to a more advanced workout program.
Warm-Up
Treadmill
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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1 mi
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Moderate
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Description
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While running, make sure to point both feet straight ahead.
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Make sure your foot strikes in a rolling motion, from heel to toes.
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Keeping both elbows bent, stay loose and relaxed as you swing both arms.
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Keep your chest up, shoulders down and relaxed.
ProTip
Mistakes
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Flopping the feet upon landing
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Hunching forward
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Slouching
Workout
Walking Lunge
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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3
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10 each leg
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Moderate
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1 min
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Description
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Stand with your feet at shoulder width and place your hands on the hips.
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With one foot, step forward about 16 to 20 inches and descend carefully.
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Then step forward onto the front leg, to a standing position.
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Then repeat with the opposite leg.
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Alternate legs for a specified number of time.
ProTip
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Keep your hips level and squared ahead.
Mistakes
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Front foot and knee not pointing straight.
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Rounding or tilting the trunk.
Dumbbell Romanian Deadlift
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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3
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10
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Slow
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1 min
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Description
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Grab two dumbbells and stand up straight with a slight bend in your knees.
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Keeping your back straight, push your butt back and bend forward.
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Keep going until your hamstrings are too tight to go any further.
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When you have reached the limit of your range of motion, use your hamstrings to pull you back up to standing.
ProTip
Mistakes
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Poor posture.
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Trying to exceed your range of motion.
Lat Pulldowns
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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3
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10
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Moderate
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1 min
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Description
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Start with your hands on the bar slightly wider than shoulder-width, arms straight and palms facing forward.
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Pull the bar straight down under your chin, toward the top of your chest.
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Keep your chest up and your elbows out to the side.
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Return slowly to the top, with your arms straight again.
ProTip
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"Pull" the weight with the latissimus dorsi muscles (the "wings")
Mistakes
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Pulling the elbows too far behind the body instead of straight back and down
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Dropping the chest down
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Leaning back excessively
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Shrugging the shoulders up as you pull down
Equipment
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Multi Adjustable (Incline) Bench
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Dumbbells
Dumbbell Incline Bench Press
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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3
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10
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Moderate
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1 min
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Description
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Lying on an inclined bench, feet firmly on the ground, hold the dumbbells with straight arms toward the ceiling.
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Keep your chest up at all time, and allow the lower back to maintain a natural arch (not excessive).
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Lower the dumbbells to the sides until they are level with the top of the chest.
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Press them back up to straight arms, preventing them from touching at the top.
ProTip
Mistakes
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Not keeping the chest up
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Over-arching the lower back
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Lifting the hips off the bench
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Pushing the head back against the bench
Cable EZ-Bar Biceps Curl
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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3
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10
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Moderate
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1 min
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Description
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Standing with your body stabilized, hold the EZ-bar with your palms facing up and slightly turned inward.
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Keep your chest up and your elbows braced at your sides at all time.
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Bend your elbows and pull the bar up toward your chest, until your elbows can't bend further.
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Return slowly to the bottom position.
ProTip
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Always point the elbows straight down, never letting them swing forward or back
Mistakes
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Letting the elbows move forward instead of keeping them back against the torso
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Leaning back excessively
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Swinging the body
Rope Triceps Press-down
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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3
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12
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Moderate
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1 min
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Description
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Stand in front of a cable column.
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Hold onto the ends of the attached rope handles.
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Keeping your chest up and your elbows braced against your sides, extend the elbows until your arms are straight.
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Return slowly to the starting position.
ProTip
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Keep your elbows braced at your sides and don't let them swing
Mistakes
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Allowing the elbows to swing forward or backward
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Shrugging the shoulders
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Not bending the elbows to at least 90 degrees
Equipment
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Torque F7 (Functional Trainer)
Hanging Knee Raise
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Sets
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Reps
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Distance
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Duration
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Tempo
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Rest Period
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Weight Load
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Intensity
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3
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10
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Moderate
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1 min
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Description
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Facing away from machine, grasp narrow chin handles and hang body straight.
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Slowly raise knees towards chest until they are parallel with ground.
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Return to start position and repeat.
ProTip
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Use a slow, controlled movement.
Mistakes
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Using momentum to bring your knees up.
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Swinging your upper body from the bar.
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