Fitness Resources

Warm-ups
Before every workout perform some type of warm-up routine. Also avoid stretching your muscles "cold". Always before a moderate exercise first to elevate your heart rate before stretching out. Some examples of moderate exercises are: walking/joggin, rowing, and or jump rope. 

Option 1
5 minutes- walking/jogging
5 Neck rotations each direction 
5 Small & 5 Large arm rotations (both directions)
5 Knee rotations each direction
5 Ankle rotations each direction
10 straight leg toe touches
10 air-squats
10 push-ups
*plus any other stretching*

Option 2
Row 500 meters
200 Jump Rope
*plus any other stretching*

Video links to lifts, exercises & movements

Strength lifts
Barbell Back Squat
Barbell Standing Shoulder Press
Barbell Deadlift
Barbell Bench Press
Power Cleans

Other Workout Exercises/Movements

Air Squat
Burpee
Bench Dip
Dumbbell Bent-Over row
Dumbbell Hammer Curl into Press
Dumbbell Incline Flys
Dumbbell Lat Raises
Dumbbell Rotational Push-ups
Dumbbell Shrugs
Dumbbell Swings
Dumbbell/Kettlebell Windmill
EZ bar Standing Curl
EZ bar Skull Crushers
Goblet Squat
Goblet Squat w/step back lunge
Hang Clean
Hip Thrust
Horizontal Pull-ups
Jumping air squat
Knees to elbows/ Toes to bar
Leg Raises
Lunges
Man Makers
One Leg (weighted) step ups
Palms In Standing DB Shoulder Press
Plank
Pull-ups
Push-ups
Russian Twist
Sit-ups
Straight leg deadlifts
Stretch Crunch
Squat Thrust
T-bar Row
Thrusters
Toe Touch
Underhand Pull-ups
Wall Sit
Weighted Plate Front Raises

Free helpful smart phone Apps for Fitness & Nutrition

Interval Timer app link
-Set your own interval times with different intensity levels and sets. Also has sound alerts when interval is complete and plays your music at the same time.

Run Keeper app link
-GPS tracking system to help you track your walks/runs. Gives you distance, plays your music, calories burned and much more.

Runtastic Six Pack app link
-Ab workout program that provides video demonstrations while you do it. Also counts your reps for you. The routine is always different somehow either by reps, sets or exercise. It also allows you to play your music at the same time.

BMI Calculator app link
-Enter your height and weight and it calculates your BMI (Body Mass Index). Very basic app, but does the job you need it to. Be careful, BMI is very misleading for muscular individuals.

My Fitness Pal app link
-This app is very user friendly and it has tons of good features to help you calorie count. The scan feature makes it super easy to add in foods as you prepare your meals.

Fast Food Calorie app link
-A large network of the major fast food menus with nutritional information on each item. A very good app to use before your order.

One Rep Max Calculator  app link
-Enter weight lifted & how many times and it will give you different calculations such as 1 rep max, 3 rep max ect. Very basic app, but does the job you need it to.

1 REP MAX Percentage Chart

1RM 95% 90% 85% 80% 75% 70% 65% 60% 55% 50%
35 33.25 31.5 29.75 28 26.25 24.5 22.75 21 19.25 17.5
40 38 36 34 32 30 28 26 24 22 20
45 42.75 40.5 38.25 36 33.75 31.5 29.25 27 24.75 22.5
50 47.5 45 42.5 40 37.5 35 32.5 30 27.5 25
55 52.25 49.5 46.75 44 41.25 38.5 35.75 33 30.25 27.5
60 57 54 51 48 45 42 39 36 33 30
65 61.75 58.5 55.25 52 48.75 45.5 42.25 39 35.75 32.5
70 66.5 63 59.5 56 52.5 49 45.5 42 38.5 35
75 71.25 67.5 63.75 60 56.25 52.5 48.75 45 41.25 37.5
80 76 72 68 64 60 56 52 48 44 40
85 80.75 76.5 72.25 68 63.75 59.5 55.25 51 46.75 42.5
90 85.5 81 76.5 72 67.5 63 58.5 54 49.5 45
95 90.25 85.5 80.75 76 71.25 66.5 61.75 57 52.25 47.5
100 95 90 85 80 75 70 65 60 55 50
1RM 95% 90% 85% 80% 75% 70% 65% 60% 55% 50%
110 104.5 99 93.5 88 82.5 77 71.5 66 60.5 55
115 109.25 103.5 97.75 92 86.25 80.5 74.75 69 63.25 57.5
120 114 108 102 96 90 84 78 72 66 60
125 118.75 112.5 106.25 100 93.75 87.5 81.25 75 68.75 62.5
130 123.5 117 110.5 104 97.5 91 84.5 78 71.5 65
1RM 95% 90% 85% 80% 75% 70% 65% 60% 55% 50%
135 128.25 121.5 114.75 108 101.25 94.5 87.75 81 74.25 67.5
140 133 126 119 112 105 98 91 84 77 70
145 137.75 130.5 123.25 116 108.75 101.5 94.25 87 79.75 72.5
150 142.5 135 127.5 120 112.5 105 97.5 90 82.5 75
155 147.25 139.5 131.75 124 116.25 108.5 100.75 93 85.25 77.5
160 152 144 136 128 120 112 104 96 88 80
165 156.75 148.5 140.25 132 123.75 115.5 107.25 99 90.75 82.5
170 161.5 153 144.5 136 127.5 119 110.5 102 93.5 85
175 166.25 157.5 148.75 140 131.25 122.5 113.75 105 96.25 87.5
180 171 162 153 144 135 126 117 108 99 90
185 175.75 166.5 157.25 148 138.75 129.5 120.25 111 101.75 92.5
190 180.5 171 161.5 152 142.5 133 123.5 114 104.5 95
195 185.25 175.5 165.75 156 146.25 136.5 126.75 117 107.25 97.5
1RM 95% 90% 85% 80% 75% 70% 65% 60% 55% 50%
200 190 180 170 160 150 140 130 120 110 100
205 194.75 184.5 174.25 164 153.75 143.5 133.25 123 112.75 102.5
210 199.5 189 178.5 168 157.5 147 136.5 126 115.5 105
215 204.25 193.5 182.75 172 161.25 150.5 139.75 129 118.25 107.5
220 209 198 187 176 165 154 143 132 121 110
225 213.75 202.5 191.25 180 168.75 157.5 146.25 135 123.75 112.5
230 218.5 207 195.5 184 172.5 161 149.5 138 126.5 115
235 223.25 211.5 199.75 188 176.25 164.5 152.75 141 129.25 117.5
240 228 216 204 192 180 168 156 144 132 120
245 232.75 220.5 208.25 196 183.75 171.5 159.25 147 134.75 122.5
250 237.5 225 212.5 200 187.5 175 162.5 150 137.5 125
255 242.25 229.5 216.75 204 191.25 178.5 165.75 153 140.25 127.5
260 247 234 221 208 195 182 169 156 143 130
265 251.75 238.5 225.25 212 198.75 185.5 172.25 159 145.75 132.5
1RM 95% 90% 85% 80% 75% 70% 65% 60% 55% 50%
270 256.5 243 229.5 216 202.5 189 175.5 162 148.5 135
275 261.25 247.5 233.75 220 206.25 192.5 178.75 165 151.25 137.5
280 266 252 238 224 210 196 182 168 154 140
285 270.75 256.5 242.25 228 213.75 199.5 185.25 171 156.75 142.5
290 275.5 261 246.5 232 217.5 203 188.5 174 159.5 145
295 280.25 265.5 250.75 236 221.25 206.5 191.75 177 162.25 147.5
300 285 270 255 240 225 210 195 180 165 150
305 289.75 274.5 259.25 244 228.75 213.5 198.25 183 167.75 152.5
310 294.5 279 263.5 248 232.5 217 201.5 186 170.5 155
315 299.25 283.5 267.75 252 236.25 220.5 204.75 189 173.25 157.5
320 304 288 272 256 240 224 208 192 176 160
325 308.75 292.5 276.25 260 243.75 227.5 211.25 195 178.75 162.5
330 313.5 297 280.5 264 247.5 231 214.5 198 181.5 165
335 318.25 301.5 284.75 268 251.25 234.5 217.75 201 184.25 167.5
1RM 95% 90% 85% 80% 75% 70% 65% 60% 55% 50%
340 323 306 289 272 255 238 221 204 187 170
345 327.75 310.5 293.25 276 258.75 241.5 224.25 207 189.75 172.5
350 332.5 315 297.5 280 262.5 245 227.5 210 192.5 175
355 337.25 319.5 301.75 284 266.25 248.5 230.75 213 195.25 177.5
360 342 324 306 288 270 252 234 216 198 180
365 346.75 328.5 310.25 292 273.75 255.5 237.25 219 200.75 182.5
370 351.5 333 314.5 296 277.5 259 240.5 222 203.5 185
375 356.25 337.5 318.75 300 281.25 262.5 243.75 225 206.25 187.5
380 361 342 323 304 285 266 247 228 209 190
385 365.75 346.5 327.25 308 288.75 269.5 250.25 231 211.75 192.5
390 370.5 351 331.5 312 292.5 273 253.5 234 214.5 195
395 375.25 355.5 335.75 316 296.25 276.5 256.75 237 217.25 197.5
400 380 360 340 320 300 280 260 240 220 200
405 384.75 364.5 344.25 324 303.75 283.5 263.25 243 222.75 202.5
1RM 95% 90% 85% 80% 75% 70% 65% 60% 55% 50%
410 389.5 369 348.5 328 307.5 287 266.5 246 225.5 205
415 394.25 373.5 352.75 332 311.25 290.5 269.75 249 228.25 207.5
420 399 378 357 336 315 294 273 252 231 210
425 403.75 382.5 361.25 340 318.75 297.5 276.25 255 233.75 212.5
430 408.5 387 365.5 344 322.5 301 279.5 258 236.5 215
435 413.25 391.5 369.75 348 326.25 304.5 282.75 261 239.25 217.5
440 418 396 374 352 330 308 286 264 242 220
445 422.75 400.5 378.25 356 333.75 311.5 289.25 267 244.75 222.5
450 427.5 405 382.5 360 337.5 315 292.5 270 247.5 225
455 432.25 409.5 386.75 364 341.25 318.5 295.75 273 250.25 227.5
460 437 414 391 368 345 322 299 276 253 230
465 441.75 418.5 395.25 372 348.75 325.5 302.25 279 255.75 232.5
470 446.5 423 399.5 376 352.5 329 305.5 282 258.5 235
475 451.25 427.5 403.75 380 356.25 332.5 308.75 285 261.25 237.5
1RM 95% 90% 85% 80% 75% 70% 65% 60% 55% 50%
480 456 432 408 384 360 336 312 288 264 240
485 460.75 436.5 412.25 388 363.75 339.5 315.25 291 266.75 242.5
490 465.5 441 416.5 392 367.5 343 318.5 294 269.5 245
495 470.25 445.5 420.75 396 371.25 346.5 321.75 297 272.25 247.5
500 475 450 425 400 375 350 325 300 275 250
505 479.75 454.5 429.25 404 378.75 353.5 328.25 303 277.75 252.5
510 484.5 459 433.5 408 382.5 357 331.5 306 280.5 255
515 489.25 463.5 437.75 412 386.25 360.5 334.75 309 283.25 257.5
520 494 468 442 416 390 364 338 312 286 260
525 498.75 472.5 446.25 420 393.75 367.5 341.25 315 288.75 262.5
530 503.5 477 450.5 424 397.5 371 344.5 318 291.5 265
535 508.25 481.5 454.75 428 401.25 374.5 347.75 321 294.25 267.5
540 513 486 459 432 405 378 351 324 297 270
545 517.75 490.5 463.25 436 408.75 381.5 354.25 327 299.75 272.5
550 522.5 495 467.5 440 412.5 385 357.5 330 302.5 275
1RM 95% 90% 85% 80% 75% 70% 65% 60% 55% 50%