Example of Iron Psych Works, Inc. Workouts

Exercise		Manual-Notes (if any)
Seated Bike Starting Position: Adjust the seat so that your legs have just a slight knee bend when your foot is at the bottom position. Increase the resistance until you are challenged yet can keep good cycling form. Trainer's comments:	Sets Reps Weight/ Resistance
Fast Feet on Box 1. Stand behind box and place one foot on top of box, heel close to the closest edge. 2. Push off the box and explode vertically to bring the other foot onto the box. 3. Step back down with your feet reversed. 4. Repeat with other leg and continue according to prescribed number of repetitions. Trainer's comments:	Sets Reps Weight/ Resistance
Pretzel Twist 1. Sit in upright position. 2. Bring your left knee up and place your foot on the other side of your right leg. Now place your right elbow on the outside of your left knee. Gently rotate trunk to side so that body is facing entirely to a side. 3. Hold for 30-40 seconds and repeat according to directions. 4. Remember to keep hips squared. Trainer's comments:	Sets Reps Weight/ Resistance
Lateral bend with bar 1. Stand with a shoulder width stance. Place the toning bar on your shoulders. 2. Lean to one side keeping your torso straight. Do not bend forward or backwards. 3. Hold for the prescribed number of seconds and then repeat to the other side. Trainer's comments:	Sets Reps Weight/ Resistance
Letter T Stretch 1. Lie on back with right knee drawn toward chest. 2. Slowly bring bent leg across body until a stretch is felt in the lower back and hip area. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep shoulders squared and flat on ground at all times. Bottom leg should remain straight. Trainer's comments:	Sets Reps Weight/ Resistance
Jump Rope (basic 2 feet) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down as you bring the jump rope under your feet. Continue for the prescribed number of jumps or time. Trainer's comments:	Sets Reps Weight/ Resistance

Exercise		Manual-Notes (if any)
Seated Bike Starting Position: Adjust the seat so that your legs have just a slight knee bend when your foot is at the bottom position. Increase the resistance until you are challenged yet can keep good cycling form. Trainer's comments:	Sets Reps Weight/ Resistance
Fast Feet on Box 1. Stand behind box and place one foot on top of box, heel close to the closest edge. 2. Push off the box and explode vertically to bring the other foot onto the box. 3. Step back down with your feet reversed. 4. Repeat with other leg and continue according to prescribed number of repetitions. Trainer's comments:	Sets Reps Weight/ Resistance
Pretzel Twist 1. Sit in upright position. 2. Bring your left knee up and place your foot on the other side of your right leg. Now place your right elbow on the outside of your left knee. Gently rotate trunk to side so that body is facing entirely to a side. 3. Hold for 30-40 seconds and repeat according to directions. 4. Remember to keep hips squared. Trainer's comments:	Sets Reps Weight/ Resistance
Lateral bend with bar 1. Stand with a shoulder width stance. Place the toning bar on your shoulders. 2. Lean to one side keeping your torso straight. Do not bend forward or backwards. 3. Hold for the prescribed number of seconds and then repeat to the other side. Trainer's comments:	Sets Reps Weight/ Resistance
Letter T Stretch 1. Lie on back with right knee drawn toward chest. 2. Slowly bring bent leg across body until a stretch is felt in the lower back and hip area. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep shoulders squared and flat on ground at all times. Bottom leg should remain straight. Trainer's comments:	Sets Reps Weight/ Resistance
Jump Rope (basic 2 feet) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down as you bring the jump rope under your feet. Continue for the prescribed number of jumps or time. Trainer's comments:	Sets Reps Weight/ Resistance

Exercise		Manual-Notes (if any)
Seated Bike Starting Position: Adjust the seat so that your legs have just a slight knee bend when your foot is at the bottom position. Increase the resistance until you are challenged yet can keep good cycling form. Trainer's comments:	Sets Reps Weight/ Resistance
Fast Feet on Box 1. Stand behind box and place one foot on top of box, heel close to the closest edge. 2. Push off the box and explode vertically to bring the other foot onto the box. 3. Step back down with your feet reversed. 4. Repeat with other leg and continue according to prescribed number of repetitions. Trainer's comments:	Sets Reps Weight/ Resistance
Pretzel Twist 1. Sit in upright position. 2. Bring your left knee up and place your foot on the other side of your right leg. Now place your right elbow on the outside of your left knee. Gently rotate trunk to side so that body is facing entirely to a side. 3. Hold for 30-40 seconds and repeat according to directions. 4. Remember to keep hips squared. Trainer's comments:	Sets Reps Weight/ Resistance
Lateral bend with bar 1. Stand with a shoulder width stance. Place the toning bar on your shoulders. 2. Lean to one side keeping your torso straight. Do not bend forward or backwards. 3. Hold for the prescribed number of seconds and then repeat to the other side. Trainer's comments:	Sets Reps Weight/ Resistance
Letter T Stretch 1. Lie on back with right knee drawn toward chest. 2. Slowly bring bent leg across body until a stretch is felt in the lower back and hip area. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep shoulders squared and flat on ground at all times. Bottom leg should remain straight. Trainer's comments:	Sets Reps Weight/ Resistance
Jump Rope (basic 2 feet) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down as you bring the jump rope under your feet. Continue for the prescribed number of jumps or time. Trainer's comments:	Sets Reps Weight/ Resistance

Exercise		Manual-Notes (if any)
Seated Bike Starting Position: Adjust the seat so that your legs have just a slight knee bend when your foot is at the bottom position. Increase the resistance until you are challenged yet can keep good cycling form. Trainer's comments:	Sets Reps Weight/ Resistance
Fast Feet on Box 1. Stand behind box and place one foot on top of box, heel close to the closest edge. 2. Push off the box and explode vertically to bring the other foot onto the box. 3. Step back down with your feet reversed. 4. Repeat with other leg and continue according to prescribed number of repetitions. Trainer's comments:	Sets Reps Weight/ Resistance
Pretzel Twist 1. Sit in upright position. 2. Bring your left knee up and place your foot on the other side of your right leg. Now place your right elbow on the outside of your left knee. Gently rotate trunk to side so that body is facing entirely to a side. 3. Hold for 30-40 seconds and repeat according to directions. 4. Remember to keep hips squared. Trainer's comments:	Sets Reps Weight/ Resistance
Lateral bend with bar 1. Stand with a shoulder width stance. Place the toning bar on your shoulders. 2. Lean to one side keeping your torso straight. Do not bend forward or backwards. 3. Hold for the prescribed number of seconds and then repeat to the other side. Trainer's comments:	Sets Reps Weight/ Resistance
Letter T Stretch 1. Lie on back with right knee drawn toward chest. 2. Slowly bring bent leg across body until a stretch is felt in the lower back and hip area. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep shoulders squared and flat on ground at all times. Bottom leg should remain straight. Trainer's comments:	Sets Reps Weight/ Resistance
Jump Rope (basic 2 feet) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down as you bring the jump rope under your feet. Continue for the prescribed number of jumps or time. Trainer's comments:	Sets Reps Weight/ Resistance