Ball Knee Tucks | Jen Puzio Fitness

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Personal Training Masterclass: Your Complete Training Plan

Introduction

Welcome and Course Expectations (2:39)
Real Results (1:01)
Disclaimer

Preparation

Attitude Goes a Long Way!
What Do I Need? (5:39)

Nutrition

Eat Healthy for Success (7:04)
Healthy Foods Choices
Healthy Recipes
Example Meal Plan

Weight Training

Introduction (3:32)
Workout Terminology (5:35)
Machines vs. Free Weights: Pros and Cons (4:25)
Strength Training Program Month One
Strength Training Program Month Two
Strength Training Program Month Three
Strength Training Program Month Four
Fitness Log

Cardiovascular Training

Introduction (2:43)
Cardio Program Month One
Cardio Program Month Two
Cardio Program Month Three
Cardio Program Month Four
Intervals (0:55)
Steady State (0:26)
Stairmaster Challenge (1:10)
HIIT Challenge (1:47)
Bodyweight Circuit (0:42)
Rowing Workout (0:53)
Total Body Circuit (1:26)
Circuits (1:11)

Leg Exercise Tutorials

Back Squat (3:05)
Dumbbell/Barbell Reverse Lunges (1:06)
Barbell Elevated Reverse Lunges (1:06)
Dumbbell/Barbell Split Squats (1:11)
Lying Leg Curl (0:47)
Dumbbell/Barbell Curtsy Lunges (0:56)
Dumbbell/Barbell Step Ups (1:27)
Standing Calf Raises (1:07)
Seated Calf Raises (1:04)
Seated Abductor (1:23)
Leg Press Calf Raise (1:39)
Sumo Deadlifts (1:55)
Glute Bridge (1:34)
Elevated Single Leg Glute Bridge (1:08)
Walking Lunges (1:19)
Box Jumps (1:06)
One Legged Deadlift (1:11)
Band Lateral Shuffles (1:24)
Bulgarian Squats (1:31)
Leg Extensions (1:23)
One Legged Leg Press (1:16)
Side Lunges (1:33)

Back Exercise Tutorials

Dumbbell Bent Over Row (1:37)
Lat Pull Down (1:18)
Seated Cable Row (1:23)
Medicine Ball Overhead Slam (0:47)
Bent Over Barbell Row (1:23)
Stability Ball Hyperextensions (1:00)
Face Pulls (1:02)
Standing Cable Row (1:03)
Renegade Row (1:01)
Pull-Ups (2:13)

Chest Exercise Tutorials

Incline Dumbbell Press (1:33)
Boxing Workout (1:08)
Cable Flyes (1:26)
Dumbbell Pullover (1:30)

Shoulder Exercise Tutorials

Standing Lateral Raises (1:32)
Shoulder Presses (1:13)
Dumbbell Jabs (1:25)
Dumbbell Uppercuts (1:09)
Rear Delt Cable Raise (1:09)
Standing Cable Front Raises (1:19)
Standing Cable Lateral Raises (0:59)
Arnold Dumbbell Press (1:03)
Medicine Ball Shoulder Press (1:14)
Barbell Overhead Press (1:27)

Triceps Exercise Tutorials

Triceps Kickback (1:08)
Bench Dips (0:57)
Overhead Standing Triceps Press (0:48)
Overhead Rope Triceps Extension (1:09)

Biceps Exercise Tutorials

Incline Biceps Curl (0:56)
Barbell Biceps Curl (0:57)
Dumbbell Hammer Curls (1:24)
Biceps Cable Curl (1:17)

Bodyweight Exercise Tutorials

Pushups (0:53)
Spiderman Pushups (0:46)
Jump Squats (0:51)
Jump Rope (0:44)
Tuck Jumps (0:48)
Mountain Climbers (1:03)
Plank Up/Downs (0:41)
Plank Jacks (1:17)
Plank Punches (0:30)
High Knees (0:36)
Lateral Shuffles (1:10)
Burpees (0:52)
Inch Worm (0:53)
BOSU Ball Mountain Climbers (0:46)
Oblique Mountain Climbers (0:44)

Abdominal Exercise Tutorials

Ball Knee Tucks (0:56)
Bicycle Crunches (1:00)
Plank Holds (1:05)
Side Plank Holds (1:06)
Decline Reverse Crunches (1:08)
Hanging Knee Raises (1:07)
TRX Knee Tucks (0:49)
TRX Mountain Climbers (0:54)

Supplements

Introduction to Supplement Usage
Whey Protein (3:58)
BCAA's (3:59)
Glutamine (2:40)
Creatine (2:48)

Closing

Thank You and Congratulations!
References

Bonus Lectures

What's Available for You?
How and Why You Should Be Foam Rolling

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Ball Knee Tucks

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