Note: The programme on
this page is an example and therefore
not suitable for everybody so should
not be used without seeking expert
medical advice.
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This service is available to: 
Gold members
Platinum members |
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| With iBodz, a qualified and
experienced personal trainer will
design your programme personally,
unlike many of our competitors that
use computer software to design
your programme. This means your
programme is designed for you
and nobody else!
CLICK an exercise in the example
programme below to view Techniques
and Tips |
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 Warmup - Stretch - Dynamic Back Stretch - 30 seconds Body part/s worked: Shoulders, Back
Muscle/s worked: Deltoids, Latissimus Dorsi |  | Technique:
1. Stand with feet hip width apart and knees slightly bent
2. Start with your arms relaxed beside you
3. Keeping your arms straight raise your hands into the air until they are directly above your head
4. Now return your hands back to the starting position letting them go back behind you
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| Tips:
1. Try to keep your arms straight at all times
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| | Warmup - Stretch - Dynamic Chest Stretch - 30 seconds Body part/s worked: Chest
Muscle/s worked: Pectorals |  | Technique:
1. Stand with feet hip width apart and knees slightly bent
2. Start with arms stright out in front hands at shoulder level
3. Keeping you arms straight slowly take your hands back as far behind you as possible so you feel the stretch around your shoulders
4. Still keeping your arms straight slowly return your hands back to the front
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| Tips:
1. Be sure to keep your arms straight at all times
2. Keep your hands at shoulder height, dont let them drop
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| | Warmup - Cardio - Star Jumps - 30 seconds Body part/s worked: Legs, Shoulders
Muscle/s worked: Abductors, Adductors, Deltoids, Trapezius |  | Technique:
1. Start with feet together and hands by your side
2. Now jump both feet out to the side and raise your arms out to the side until your hands are just above shoulder height
3. Finally return your feet together and hands to your side
4. Repeat steps 2 and 3 until the specified time runs out
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| Tips:
1. Try to move your arms and legs in time
2. Make sure your hands are raised above shoulder level
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| | Exercise - Strength - Upright Row with Resistance Band - 2 sets of 15 reps Body part/s worked: Shoulders
Muscle/s worked: Trapezius |  | Technique:
1. Stand with one foot on the middle of the resistance band with feet hip width apart, knees slightly bent
2. Start with arms relaxed and handles on thighs
3. Raise your hands up to your chin slowly, ensuring your elbows stay higher than your hands
4. Now slowly return your hands to the starting position
5. Repeat steps 3 and 4 until you cant maintain your technique
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| Tips:
1. Your elbows should ALWAYS be higher than your hands
2. Try to keep the handles touching at all times
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| | Exercise - Strength - Push Up - 2 sets of 15 reps Body part/s worked: Shoulders, Chest, Arms
Muscle/s worked: Deltoids, Pectorals, Triceps |  | Technique:
1. Lie chest-down with your hands at shoulder level, palms flat on the floor and slightly more than shoulder-width apart, your feet together
2. Straighten your arms as you push your body up off the floor. Keep your body straight
3. Keep your body straight, try not to bend or arch your body as you push up.
4. Pause for half a second
5. Slowly lower your body until your chest is one inch off the floor. Try not to bend your back and keep your knees off the floor
6. Repeat steps 2 to 5 until you can no longer maintain correct technique
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| Tips:
1. Be sure to keep your body straight throughout the exercise
2. If you cant go all the way down, go as low as you can and gradually go lower each workout
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| | Exercise - Strength - Hammer Curl with Dumbells - 2 sets of 15 reps Body part/s worked: Arms
Muscle/s worked: Biceps |  | Technique:
1. Stand with feet hip width apart, knees slightly bent
2. Relax your arms by your side so the dumbells are pointing forwards
3. Keeping the dumbells facing forwards slowly raise your hands towards your shoulders until the end of the dumbell touches your shoulder
4. Now slowly return the dumbells back to the starting position
5. Repeat steps 3 and 4 until you cant maintain your technique
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| Tips:
1. Always keep your elbows at your side
2. Your upper arm shoud stay perfectly still at all times
3. Remember - 2 seconds up, 2 seconds down
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| | Exercise - Cardio - Jogging - 5 minutes Body part/s worked: Legs
Muscle/s worked: Calves, Hamstrings, Quadriceps |  | Tips:
1. The most important tip i can give you is to wear appropriate footwear, something with support for your arches and padding at the heel, if you are unsure ask your local sports shop
2. If running at night, some kind of light/fluorescent clothing is recomended
3. Although you can jog anywhere you like, grass is kinder on the knees than concrete
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| Effort Levels:
1. To get the most from your jog be sure that you are moving at the right speed - if you can say a few words at a time without pausing for breath you're at the right speed
2. You're going too QUICK if - you cant talk at all
3. You're going too SLOW if - you can talk constantly without pausing for breath
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| | Exercise - Strength - Single Arm Row with Resistance Band - 1 minute on each arm Body part/s worked: Arms, Back
Muscle/s worked: Biceps, Latissimus Dorsi |  | Technique:
1. Stand with both feet together, dumbell in your left hand
2. Take your right foot forward longer than a normal step and wrap the band under your front foot
3. Bend your right knee so your back leg is straight, keep your back straight
4. Holding a handle in your right hand, keep this hand still by your side
5. Starting with your left arm out front, slowly raise your elbow as high as you can withouth moving the rest of your body
6. Now, slowly, return your hand to the starting position
7. Repeat steps 5 and 6 until you can no longer maintain corerct technique
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| Tips:
1. Ensure your back is straight at all times
2. Be sure your body is not too upright or you will not be working the intended muscles
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| | Exercise - Strength - Squat - 2 sets of 15 reps Body part/s worked: Bum, Legs
Muscle/s worked: Gluteals, Hamstrings |  | Technique:
1. Stand with feet hip width apart
2. Place your arms directly out in front of you to give you balance
3. Slowly lower yourself as if you were sitting on a seat
4. Ideally lower yourself until the top of your thighs are parallel to the floor, if you cant go that low, go as far as possible and over time keep going slightly lower
5. Now slowly return to the starting position
6. Repeat steps 3, 4 and 5 until you can no longer maintain correct technique
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| Tips:
1. DONT lean forward as you go down into the squat, try to keep your back as upright as possible at all times
2. Be careful not to let your knees go beyond your toes
3. To protect your back it is very important to use correct technique
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| | Exercise - Cardio - Jogging - 5 minutes Body part/s worked: Legs
Muscle/s worked: Calves, Hamstrings, Quadriceps | | Tips:
1. The most important tip i can give you is to wear appropriate footwear, something with support for your arches and padding at the heel, if you are unsure ask your local sports shop
2. If running at night, some kind of light/fluorescent clothing is recomended
3. Although you can jog anywhere you like, grass is kinder on the knees than concrete
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| Effort Levels:
1. To get the most from your jog be sure that you are moving at the right speed - if you can say a few words at a time without pausing for breath you're at the right speed
2. You're going too QUICK if - you cant talk at all
3. You're going too SLOW if - you can talk constantly without pausing for breath
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| | Cooldown - Stretch - Seated Hamstring and Back Stretch - Hold for 20 seconds Body part/s worked: Stomach, Legs
Muscle/s worked: Erector Spinae, Hamstrings |  | Technique:
1. Seated on a mat or the floor, straighten your legs out in front of you
2. Slowly take your fingers down your legs towards your toes
3. Reach as far as you can, ensuring you DONT bend your knees
4. Hold this position for 20 seconds then gently relax
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| Tips:
1. Remember NOT to bounce, gentle movements will prevent any injury
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| | Cooldown - Stretch - Chest Stretch - Hold for 20 seconds Body part/s worked: Arms, Chest
Muscle/s worked: Biceps, Pectorals |  | Technique:
1. Using a wall, tree or similar, place your hand, at shoulder height, flat on the surface - WITHOUT a bent wrist
2. Keeping your outstretched arm perfectly still turn your body away from your arm
3. Hold this position for 20 seconds
4. Relax gently and repeat with opposite arm
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| Tips:
1. Make sure you keep your outstretched arm horizontal and parallel with the floor
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| | Cooldown - Stretch - Upper Back Stretch - Hold for 20 seconds Body part/s worked: Shoulders, Back
Muscle/s worked: Deltoids, Latissimus Dorsi, Trapezius |  | Technique:
1. Hold on to a tree or wall or other sturdy structure
2. Stand with feet close to the tree/wall
3. Holding tight on to the tree let yourself lean back taking all the strain in your shoulders
4. Hold still for the duration of the stretch, when finished slowly return to starting position
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| Tips:
1. Please make sure the structure you are holding on to can take your weight
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| | Cooldown - Stretch - Calf Stretch - Hold for 20 seconds Body part/s worked: Legs
Muscle/s worked: Calves |  | Technique:
1. Place one foot against a wall or tree, try to get as much of the flat of your foot against the wall as possible
2. Keep your front leg straight, be sure not to bend at the knee
3. Hold this position for 20 seconds then gently relax and repeat with the other leg
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| Tips:
1. To extend the stretch, lean in towards the wall/tree, make sure you move your hips towards the wall and not your shoulders
2. If you dont feel the stretch in your calf, start again, making sure you have as much of your sole on the wall/tree as possible
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