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WebReel

Cristina Pinilla's Rep 15 Program

by William Corey

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dotFIT Store With support from NASM, Neal Spruce and team created dotFIT, a complete nutrition and exercise resource for consumers and the fitness industry.
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Introduction Video: START HERE Welcome to the Rep 15 Strength Training Program! Start here with a quick video overview of how to use the program and the methodology.
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Day 1: Swiss Ball Bridge Iso Bicep Curls Swiss ball bridge, isometric bicep curls. Keep neck and shoulders supported on Swiss ball isolating the biceps. Curl to shoulders. Begin with 10 lb dumbbells.
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Day 1: Alternating Dumbbell Hammer Curls Feet shoulder width, alternating dumbbell hammer curls. Keep elbows slightly bent. Keep knees slightly bent. Begin with 10 lb dumbbells.
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Day 1: Diamond Knee Push Ups Diamond knee push ups. Bring hands together in shape of a diamond with thumbs and pointers touching directly under chest.
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Day 1: Chair Sit Cross Body Curls Chair sit, cross body curls. Keep knees tracking over ankles. Keep chest upright to engage core. Begin with 10 lb dumbbells.
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Day 1: Flex To Reverse Tricep Extension Single arm push up position, opposite arm flex to reverse tricep extension. Lower butt to engage core. Begin with 10 lb dumbbell. Go from knees if necessary.
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Day 1: Catchers Curls Catchers position dumbbell bicep curls. Keep weights together throughout lift. Keep knees tracking over ankles and back upright to engage core. Keep hamstrings parallel to floor. Begin with 10 lb dumbbells.
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Day 1: Single Arm Overhead Tricep Extension Wide stance, single arm overhead tricep extension. Keep knees slightly bent. Begin with 10 lb dumbbell.
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Day 2: Swiss Ball, DB Resistant Squat to Calf Raise Swiss ball against wall, dumbbell resistant squat to calf raise. Start in squat position with dumbbells resting on thighs. Come up onto toes and rise up to full extension before returning to heels. Begin using 10 lb dumbbells.
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Day 2: Side Lunge, Lateral Step Up, Lateral Leg Raise Start with your feet together. Side lunge, lateral step up to lateral leg raise. Focus on smooth transitioning. Keep one hand behind your back to put emphasis on your core. Think soft landing.
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Day 2: Swiss Ball, Reverse Hamstring Extension, Knee Raise Swiss ball against wall, single leg hamstring extension, floor touch, knee raise. Tuck your chin looking bottom of the wall when reaching for floor. Slight bend at your elbow balancing the ball, and in standing leg knee for total balance.
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Day 2: Swiss Ball, Single Leg Squat Swiss ball against wall, single leg squat. Lower hamstrings to be parallel with floor. Keep arms at side. Line ball up with center of back. Extend standing leg far enough away from wall from the start to go parallel.
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Day 2: Forward Walking Dumbbell Lunge Forward walking dumbbell lunge. Come down 90 degrees with your core upright and your back straight. Rise all the way back up bringing your feet together before going into opposite leg lunge. Begin using 20 lb dumbbells.
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Day 2: Dumbbell Front Squat Dumbbell front squat. Feet shoulder width with the dumbbells resting on your shoulders. Toes pointed out slightly. Keep elbows tight and parallel to the floor. This will put emphasis on your core. Begin using 10 lb dumbbells.
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Day 2: Swiss Ball Abduction, Adduction Roll Single leg, Swiss ball abduction, adduction roll. Start by elevating one leg side by side the Swiss ball. Laterally roll the Swiss Ball to side of your foot. Return to original position. with your foot centered on the ball.
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Day 2: Swiss Ball Bridge to Leg Curl Swiss ball bridge to leg curl. Lay flat on back with your forearms down on the floor. Bridge your back up off the ground keeping your shoulders down. Roll the Swiss ball driving your knees to your stomach before returning to extension.
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Day 3: Cable Pulley Station, Kneeling, Single Arm Lat Pull Cable pulley station, kneeling, single arm lat pull. Keep your opposite hand on your hip to help keep your body square. Drive your elbow behind your back. Begin setting cable to 15 lbs.
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Day 3: Lawnmower Row to Top Shelf Torso Twist Staggered stance, lawnmower row to top shelf torso twist. Drop your back knee down keeping your spine upright and your front foot pointed forward aligned with your back foot. Be sure to keep your front knee tracking over your front ankle. Keep your elbow as close to your body as possible through row. Pivot only the back foot on torso twist, turning your head along with your torso. Begin setting cable to 15 lbs.
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Day 3: Cable Pulley Station, Low Row Seated, cable pulley station, low row. Feet together fully extended sitting upright. Grab hold of both handles and row through keeping your elbows as close to your sides as possible. Begin setting cable to 30 lbs.
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Day 3: Alternating Dumbbell Torso Twist to Forward Back Extension Alternating dumbbell torso twist to forward back extension. Feet should be shoulder width and your elbows parallel to the floor. Dumbbells are centered on your chest with both knuckles facing each other. Come back to the center after twisting to each side. Begin using 10 lb dumbbells.
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Day 3: Leg Elevated, Cross Body Deadlift to Lawnmower Row Single leg elevated, cross body deadlift to lawnmower row. Line dumbbell up over planted foot. Keep one arm behind your back to engage core. Lower your hamstring down 80% to parallel reaching for the dumbbell across your body. Turn dumbbell 90 degrees keeping your elbow as close to your side as possible through row. Begin using 15 lb dumbbell.
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Day 3: Single Knee, Single Arm Dumbbell Row Single knee, single arm dumbbell row. Place non-lifting hand at the end of the bench and the same side knee at the opposite end. Bring planted heel the the back of the bench extending your back across. Tuck your chin looking at the bottom of the wall. Keep elbow as close to your side as possible through row. Begin using 15 lb dumbbell.
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Day 3: Wide Stance, Cross Body Dumbbell Deadlift Wide stance, cross body dumbbell deadlift. Set the dumbbell up over your foot. Kick your hamstring back 80% and reach to pick the dumbbell up with your opposite arm. Begin using 20 lb dumbbell.
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Day 4: Incline Bench, Frontal Raise Incline bench 45 degrees, frontal raise. Bring feet together to prevent swiping leg with weights. Keep elbows slightly bent. Raise to chest level bringing dumbbells together. Begin with 5 lb dumbbells.
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Day 4: Rear Deltoid Fly Prone position, single arm flat bench hug, opposite arm rear deltoid fly. Fly at a 150 degree angle not laterally! Begin with a 10 lb dumbbell.
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Day 4: Seated Shoulder Shrugs Seated shoulder shrugs. 5 count between each repetition. Begin with 20 lb dumbbells.
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Day 4: Seated Upright, Around the World Seated upright, around the world. Start with dumbbells at your side with the palms facing out. Raise directly overhead keeping the elbows slightly bent through lift. Begin with 5 lb dumbbells.
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Day 4: Elbow Flaring Upward Row Feet shoulder width, elbow flaring upward row. Raise both dumbbells up together to chin. Begin with 10 lb dumbbells.
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Day 4: Single Arm, Dumbbell, Forward Forearm Flip Backs Single arm, dumbbell, forward forearm flip backs. Keep your elbow down on top pad of flat bench. Opposite hand on your hip for stable balance. Lower dumbbell 80% to touching the bench before retracting to original position. Adjust the incline of the bench based on your height. Begin with 10 lb dumbbell.
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Day 5: Flat on Back, Alternating Cross Body Bow to Knee Flat on back, alternating cross body bow to knee. Two second pause between repetitions. Extend your opposite leg fully to six inches off the ground. Keep your shoulders elevated.
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Day 5: Plank Ups 1x1 Plan ups 1x1. Keep your rear down to engage your core. Keep your elbows even with your chest. Modified version may be done from your knees.
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Day 5: Leg Climbers Leg Climbers. Lay flat on your back with your leg straight up, and your opposite knee bent with your foot flat. Take hold of your raised leg below your knee with both hands. Walk the hands up your leg to your ankle and back down again.
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Day 5: Reverse Crunch Flat on your back, reverse crunch. Driver your knees into your stomach and extend legs fully until they are six inches off the ground.
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Day 5: Toe Touches Flat on back, legs up together, toe touches.
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Day 5: Feet Stacked, Side Plank Reach High to Under Feet stacked, side plank, reach high to under. Balance by lining your forearm up with your shoulder.
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Day 5: Abdominal Hip Thrust Flat on back, legs raised together, abdominal hip thrust. Keep your arms at your side. Do not roll onto your back. Keep head and neck relaxed.
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Day 5: Oblique V Up Laying on side, oblique v up. Use elbow as lever to lift your shoulder up off the ground. Lay on cheek rather than hip to allow yourself to lift your legs up off the ground. Drive your elbow to the outside of your knee.
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Day 6: Decline Bench, Dumbbell Eccentric Chest Press Decline bench, dumbbell eccentric chest press. Lower the dumbbells with a five count. Press them back up at normal speed. This will work the lower part of your chest. Begin with 15 lb dumbbells.
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Day 6: V Sit Kettlebell Chest Press V sit kettlebell chest press. Slightly lean back while seated. Elevate your knees to a v position keeping your feet six inches off the ground. Keep your elbows from flaring. Begin with 15 lb kettlebell.
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Day 6: Pike Push Ups Pike push up. From the basic push up position, lift your hips so that your body forms an upside down v. Your legs and arms should stay as straight as possible. Bend your elbows and lower your head until it nearly touches the floor. Pause, and push yourself back up until your arms are straight.
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Day 6: Bent Arm, Dumbbell Pull Over To Chest Press Bent arm, dumbbell pull over to chest press. Laying flat on your back with your feet up on the bench will prevent your back from arching during the pull over. On the chest press keep your elbows in as close to your sides as possible. Begin with 10 lb dumbbells.
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Day 6: Cable Pulley Station, Inward Chest Fly Cable pulley station, inward chest fly. Slightly lean chest forward focusing on keeping your hips back. Stay on your heels and keep your elbows slightly bent. Begin setting cables to 15 lbs.
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William Corey posted on 03/01/2017 09:51

Complete three rounds of each exercise at 15 repetitions a piece. Include 20-25 minutes of cardio on a machine of your choice.

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