Helipad Workout
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HELIPAD WORKOUT OVERVIEW
SAFETY:
1. ALL EXERCISES HAVE BEEN IN PREVIOUS WORKOUTS
2. ALL CLIENTS KNOW HOW TO DO THESE EXERCISES
3. JACKIE AND CRAIG WILL WATCH AND CORRECT FORM
4. WEIGHT APPROPRIATE TO CLIENT ABILITY
STATION 1: HELIPAD CROSS
Lunges
Clients do lunges across 100 feet. Body bars are put across their shoulders for extra weight. 10 lbs for men. 8 lbs for women.
Mountain climbers
When clients reach the end, they move into mountain climbers on the stair riser (3 stair risers stacked). Clients pump alternate legs in a plank position. Clients do together as Jackie and Craig count off. 3 sets x 15 reps
Tricep dips
Clients then do tricep dips on the risers. Clients do in unison to show growth. 3 sets x 15 reps each.
Lunges
Clients will then do lunges back to the other side of the space doing body bar shoulder presses. They cover about 100ft. 10 lbs for men. 8 lbs for women.
Bosu Ball Crunches
When clients reach the other side, they do crunches on Bosu balls. While clients do crunches, Jackie and Craig may add body bar weight to illustrate client improvement dependent on client skill level. 10 reps x 3 sets
Jumping Jacks
Once clients finish on the Bosu balls, they do jumping jacks. Jackie and Craig may add body bar weight to illustrate client improvement dependent on client skill level. 100 reps
ROTATION 2: EXERCISE MATS
Clients move to exercise mats.
Pushups - Unison
The clients do a set of pushups as a group to show their precision and strength. 1 set x 10 reps
Pushups – One at a Time
The clients take turns showing off their increased strength and stamina. Joe does clapping push ups. Nikki does men push-ups. Stacy, Bryan and Mandy show stamina through numerous pushups. 1 set x reps client chooses to do.
Planks
Clients hold plank position on their exercise mats or up/and downs. Plank - 60 seconds
Up Downs
Clients do up/downs on their exercise mats – 3 set x 15 reps
STATION 3: RESISTANCE BANDS
Clients stay at mats.
Shoulder Presses
Raising their hands from above their shoulders straight up above them. 1 set x 15 reps
Bent Over Raises (Reverse flies)
Bent over, clients pull resistance bands toward them keeps elbows at 90 degrees. 1 set x 15 reps
Curls
Clients do standing bicep curls. 1 set x 15 reps
STATION 4: KETTLE BELLS
Curls
1 set X 15 reps
Front Raise
1 set X 15 reps
Lateral Raise
1 set X 15 reps
STATION 5: BOXING
Focus Mitts
Clients hit focus mitts with Jackie and Craig. Joe and Bryan with Craig. Girls with Jackie and spillover to Craig. Jab, Jab, Cross. 3 sets x 15 reps
Reverse Leg Raises
While 2 clients are doing focus mitts the other clients will do bent over reverse leg raises using each other for stability, alternating between doing the leg raise and holding the other person up. 3 set x 15 reps
