Dr.

George DeIranca's LkLkCISL kCGkAM

LkAMLL SCnLDULL:
Nonuay: Bo #'s 1,2,S fiist, then uo #'s 4,S.
Tuesuay: Bo #'s 1,2,S fiist, then uo #'s 9, 1u, 11.
Weunesuay: Bo #'s 1,2,S fiist, then uo #'s 6a, 6b ,7, 8.
Thuisuay: Bo #'s 1,2,S fiist, then uo #'s 4,S again.
Fiiuay: Bo #'s 1,2,S fiist, then uo #'s 9,1ua, 1ub, 11 again.
Satuiuay: Bo #'s 1,2,S fiist, then uo #'s 6,7,8 again

S1kL1CnLS
1. Cat]came| and Wag Lhe 1all: do several Llmes unLll feels looser. (10-12 Llmes)


2. 8ack Stretch: lle llke Lhls for 3-3 mlnuLes, ralslng up and down perlodlcally. 1hen
sLand and do 10 reps of backward bends. keep your head level when you backward
bend buL do noL push hard. !usL relax lnLo your hands as you exhale and sLralghLen back
up. ?ou are only sLreLchlng of a few seconds.




3. 8ALANCL 1kAINING: SINGLL LLG S1ANDING
Lyes Cpen: SLand Lall, ralse one leg unLll Lhlgh ls parallel Lo ground, keep your eyes
flxaLed on a dlsLanL ob[ecL, and malnLaln your balance for as long as you can, up Lo 30
seconds. 1ry dolng Lhls wlLhouL falLerlng or flalllng your arms. lf you have Lo, hold onLo a
doorknob or chalr for supporL. 8epeaL on Lhe oLher leg. uo Lhls Lhree Llmes on each leg.

Lyes C|osed: repeaL Lhe above and whlle holdlng onLo someLhlng for balance, close your
eyes and Lry Lo malnLaln sLeadlness for only 10 seconds. 8epeaL on Lhe oLher leg. uo Lhls
Lhree Llme on each leg.

LCWLk 8CD IUNC1ICNAL LkLkCISLS
4. SUA1S: do as many as you can do for one seL. SLlck your buLLe ouL when you go
down Lo keep your back sLralghL. Coal: 30 reps! ?ou can use a ball for easler squaLLlng.
As you go down, sLlck your buLLe ouL under Lhe ball Lo keep your lower back sLralghL.

S. 8kIDGLS: 1lghLen your belly and llfL your hlps off of Lhe floor. Any lower back paln
means your dolng Lhem wrong. 1ry noL Lo roll your pelvls Loo hard or arch your back. LlfL
Lhrough your hlps. Coal: 30 reps.

ULk 8CD IUNC1ICNAL LkLkCISLS
6a. USn-US CII CCUN1Lk1C. keep your Lrunk and legs rlgld from your Loes Lo your
shoulders and do push-ups off of a counLer-Lop, hlnglng around your Loes only. keep
neck sLable and looklng aL counLer-Lop wlLhouL poklng head forward or archlng lL back.
uo as many as you can as one large seL. Coal: 30 reps.


6b. ULL-US: "#$$%#"&: These aie gieat at incieasing uppei bouy stiength! Bo as
many as you can making suie you fiom a complete hanging position to a chin-up
position. You can altei youi giips. Keep them at least shouluei wiuth, even wiuei.


If you can't uo them, step up on a chaii anu stait by uoing a few fiom the top, anu
just lowei youiself uown slowly. When you get to the bottom, uo not pull-up but
stait anothei one fiom the top. Boing these "negatives" aie a gieat way to initiate
pull-up stiength. Aftei a few uays of uoing this, you will be amazeu at how you can
uo a few iegulai pull-ups.



7. CA8LL UNCnLS: unch ouL whlle holdlng Lhe reslsLance Lube and Lurn your body.
!usL lmaglne you are punchlng ln fronL of you uslng you whole body plvoLlng off of your
back fooL. 8epeaL unLll Llred, wheLher lL ls 10, 13, or 23 reps. !usL punch unLll you cannoL
punch anymore. 8epeaL on Lhe oLher slde.


8. Lawn Mower u||s: ull Lhe cable as lf Lrylng Lo sLarL a lawnmower. ull several Llmes
unLll you cannoL pull anymore. 8epeaL on Lhe oLher slde.


9. LA 8ALL!! 8ASL8ALL 8A1 SWING Crasp Lhe cable handle wlLh Lwo hands and
swlng an lmaglnary ax or baseball baL, whlchever you deslre. lvoL Lhrough your hlps
and feeL, swlng ouL Lo meeL Lhe "ball", reLurn Lo Lhe sLarL poslLlon and repeaL several
Llmes unLll you can noL do anoLher swlng. 8epeaL on oLher slde.



10a. Core ushes: ull cable Lo chesL wlLh boLh hands and Lurn sldeways Lo Lhe pull of
Lhe cable. 8end knees sllghLly, LlghLen your belly muscles as lf someone was golng Lo
punch you, and SLCWL? push your arms sLralghL ouL ln fronL of you. Pold Lhe poslLlon
for abouL 3 seconds, Lhen SLCWL? belng your hands back Lo your chesL. 8epeaL unLll
you can noL do anoLher repeLlLlon. 1urn around 180 degrees and face Lhe oLher
dlrecLlon, repeaL above process.


10b. SIDL ] IkCN1 LANkS: Foi a moie uifficult coie tiaining, siue anu fiont planks
aie excellent. To make it easiei, plank off of youi knees. Tiy to holu the position foi
4S seconus without too much shaking. Woik youi way up to it. Peifoim thiee ieps
on each siue anu holu until you aie fatigueu.


11. Interva| 1ra|n|ng.
Walklng can be done as a form of lnLerval Lralnlng. 1he key ls Lo exerclse Lo ?Cu8 level
of exerLlon for ?Cu8 level of flLness. lf you are ouL of shape, you won'L have Lo work Loo
hard Lo geL ouL of breaLh. 1he goal ls Lo sLlmulaLe your body Lo secreLe growLh hormone
by fulfllllng Lhree crlLerla durlng your exerclse: 1. geL ouL of breaLh, 2. break lnLo a sweaL,
and 3. exerL unLll your muscle hurLs! (as ln a lacLlc acld burn or ache) .
lnLerval Lralnlng enLalls exerclslng wlLh shorL bursLs of acLlvlLy followed by longer
perlods of resL. ln Lhls case, walk as fasL as you can for 30 seconds, Lhen resL for 90
seconds (Lhree Llmes as long as you exerL.) 1hls ls whaL one lnLerval of exerLlon ls llke.
uo nC MC8L 1PAn 8 ln1L8vALS. AL flrsL, you mlghL only do 4-3 lnLervals ln your flrsL
few sesslons. rogress one lnLerval per sesslon over a perlod of 2-3 weeks unLll you geL
Lo 8 lnLervals per sesslon .uo Lhls Lype of Lralnlng no more Lhan 2 Llmes per week and
glve yourself a few days ln beLween sesslons. 1he key ls Lo push yourself so LhaL you geL
ouL of breaLh for a shorL perlod of Llme, you sweaL, and you push your muscles Lo ache
when you exerL.


1ra|n|ng schedu|e examp|e:
Monday: walk for abouL 3 mlnuLes aL a casual pace Lo warm up. 1hen, uslng a sLop
waLch or Lhe second hand on your waLch, walk abouL 30 of your maxlmum speed for
only 30 seconds. 1hen sLop and walk slowly Lo caLch your breaLh for 90 seconds. 1hen,
walk fasL agaln for 30 seconds agaln, Lhls Llme a llLLle fasLer LhaL Lhe lasL Llme. AfLer 30
seconds, resL for 90 seconds by walklng slowly. 8epeaL Lhls process for a LoLal of 4-3
lnLervals, dependlng on your energy level.
8epeaL Lhe same workouL on 1hursday, maybe dolng one more lnLerval of exerLlon. lf
you dld 4 lnLervals on Monday, Lhen Lry 3 lnLervals on 1hursday.
1he nexL week on Monday and 1hursday, do Lhe same Lhlng buL Lry Lo lncrease your
lnLervals by one. Cn Lhe days oLher Lhan Monday and 1hursday, you can do your usual
walklng wlLhouL lnLenslLy or do oLher exerclses. !usL do Lhe lnLerval (lnLense) Lralnlng 2
Llmes per week.Cf course you can choose oLher days, such as 1uesday and lrlday or
Wednesday and SaLurday. Leave enough days ln beLween Lo allow full recovery from
lnLense exerclse.