Page 1


All rights reserved, including the right to reproduce this Fitness Guide or portions of this Fitness Guide thereof in any form whatsoever. For information contact 7xFit a unit of ITLNOW, Inc. DISCLAIMER: The Fitness Guide related materials contain the opinions and ideas of its author and publisher. It is sold with the understanding that neither the author nor its publisher is engaged in rendering medical or other professional health advice or services. If the reader requires such advice or services, a health and fitness professional should be consulted. We advise you to consult your physician prior to initiating an exercise or weight control program. Consult your physician prior to starting an exercise program during pregnancy 7xFIT, the Fitness Guide, related materials and/or accompanying electronic media is designed to assist a person or persons in their efforts to attain a healthier lifestyle with the efforts of working out at a health club or home. This guide is meant to be used as a tool to achieve the confidence and understanding of working out with weights at a health club, home or with the use of exercise equipment. This Fitness Guide should be used in conjunction with professionals and for “personal information” use only. Your individual results may vary. No warranty is made with regard to the accuracy or completeness contained herein, and both the author and the publisher specifically disclaim any responsibility for any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this Fitness Guide or its related materials. The user alone assumes any and all risks for any harm or injury that may result from using this guide.

7xFit, a unit of ITLNOW, Inc 622 George Washington HWY, Suite 603 Lincoln, RI 02865 Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.

Printing, reproduction & distribution strictly prohibited, please order your copy. © 1994-2012 7xFit/Roy Avila. All rights reserved.

7xFIT THE TOTAL TONED BODY WORKOUT A Systematized Personal Training Fitness Guide © Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.


Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

Legal Notice

The right to use the material found in this Fitness Guide, related storage media and accompanying materials is granted only to purchaser as described in the copyright notice. This Fitness Guide, related materials and accompanying electronic media is designed to assist a person or persons in their efforts to attain a healthier lifestyle with the efforts of working out at a gym or home. This Fitness Guide is meant to be used as a tool to achieve the confidence and understanding of working out with weights at a health club or with the use of exercise equipment. This Fitness Guide should be used in conjunction with professionals and for “personal information� use only. Your individual results may vary. No warranty is made with regard to the accuracy or completeness contained herein, and both the author and the publisher specifically disclaim any responsibility for any liability, loss, or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this guide or its related materials. Although every reasonable effort has been made to ensure the accuracy, completeness, and relevance of the information contained herein, Roy Avila the author, 7xFit, a unit of ITLNOW, Inc., including its agents or assigns cannot be responsible for errors and omissions, or any party's interpretations or applications of the ideas or words contained therein. It is sold with the understanding that neither the author nor its publisher is engaged in rendering medical or other professional advice or services. If the reader requires such advice or services, a competent professional should be consulted. We advise you to consult your physician prior to initiating an exercise or weight control program. Consult your physician prior to starting an exercise program during pregnancy Neither the author nor 7xFit, a unit of ITLNOW, Inc., make any warranties, guarantees, or representations about the fitness for any purpose of the material found in this Fitness Guide the opinions and ideas of its author and publisher. It is sold with the understanding that neither the author nor its publisher is engaged in rendering medical or other professional advice or services. An organization(s) or person(s) are prohibited to copy, modify, and republish parts of this guidebook and accompanying materials for professional trainer or health clubs is granted only to purchasers Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.


THE TOTAL TONED BODY WORKOUT

250 - Total Body Exercises (written instructions and pictorial illustrations)

42 - Pocket size routines

(10 systematized exercises with per session)

18 - Stretch Exercises 61 - Abdominal Exercises 25 - Back Exercises 23 - Biceps Exercises 24 - Chest Exercises 23 - Triceps Exercises 30 - Leg Exercises 26 - Shoulder Exercises 6 - Neck Exercises 7 - Calf Exercises 7 - Forearm Exercises 56 - Equipment Illustrations 2 - Complete Anatomy Charts 7 - Health and Nutrition Newsletters Vitamin and Mineral Definition Charts Chart your Weight, Measurement Including Enthusiasm levels

A Systematized Personal Training Fitness Guide visit us at: www.7xFit.com

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.

Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

7xFIT INTRODUCES


Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

INSTRUCTIONS 1. Read the Disclaimers. 2. Review this guide by reading it at least once. 3. Read the Newsletters. 4. Get to know your Nutrients, Vitamins, and Minerals. 5. Learn the breathing Instructions. 6. Always warm-up and cool down before and after each workout. 7. Get familiar with the equipment and accessories for your workouts. 8. Understand our general Instructions, reach out to us or a personal trainer if needed. 9. Know your anatomy (anterior and posterior muscles groups). 10. Begin by using light to no weights at all and start working out with the first set of fitness routines. Good luck! To obtain a personalized weight management program contact a professional nutritionist, your local health club or visit us at www.7xFit.com.


All rights reserved, printed in the U.S.A. No part of this fitness guide may be used or reproduced in any manner whatsoever without written permission. For further information write to 7xfit a unit of ITLNOW, Inc.

7xFIT The Total Toned Body Workout

(A Systematized Personal Training Fitness Guide) Author Publisher Photography Layouts Technical Illustrations Text Design:

Roy M. Avila Roy M. Avila and/or 7xFit a unit of ITLNOW

Roy M. Avila

Health and Nutrition Newsletters: Leslie L. Avila Cover Artwork Design: Maria V. Latour Man’s Physique Image: © Anetta - Fotolia.com Anterior, Posterior and Winner Images: Andrea D'Agostino III Qualifications and Certifications: Over 25 Year Life Long User International Fitness Association (IFA) - Aerobics Instructor + Personal Trainer (Step - Kickboxing Group Exercise)

Trademark Acknowledgments Brands and product names cited in the guide are trademarks or registered trademarks held by their respective companies. Any use of a term in this guide should not be regarded as affecting the validity of any trademark or servicemark. Suggestions/Comments Please forward all comments or suggestions to: 7xFit a unit of ITLNOW, Inc. 622 George Washington Highway, Suite 603 Lincoln, RI 02865 info@7xFit.com or visit us at www.7xFit.com i

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.

Printing, reproduction & distribution strictly prohibited, please order your copy. © 1994-2012 7xFit/Roy Avila. All rights reserved.

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved


Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

About the Author: I have been long time promoter of good health and happy lifestyle for the average person who wants assistance on how to maneuver around the health club maze and to better understand work-out jargon. Not long ago I was asked if I had a copy of all of my index cards that I use to display my workouts. Those who knew me across the country noticed the variety of exercises and my enthusiasm for working out. This led me to create the vast variety of exercises which was appreciated by many in and out of the industry. Through my energies and enthusiasm I am presenting you with this Fitness Guide which will allow you to look and feel outstanding. This Fitness Guide is targeted to anyone who ever contemplated the notion of getting into shape. With my background in technology I created my first and still in circulation 7xFIT The Total Toned Body Workout (A Systematized Personal Training Fitness Guide). I sincerely appreciate my family, friends, and associates for their support. In addition, my hat goes off to the various gym owners who have assisted me in enhancing my life through bodybuilding. Roy M. Avila Author

Over 25 Year Life Long User International Fitness Association (IFA) Aerobics Instructor + Personal Trainer Step - Kickboxing - Group Exercise Certified

ii

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.


Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.

iii

Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

WINNERS


Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

BLANK PAGE


i Credits ii Note of appreciation iiI Winner Trophy I Contents II Introduction III Back Ground History IV Disclaimer 1 Personalized Nutrition Analysis Newsletter 2-3 Nutrient, Vitamin, and Minerals Guide 4 Breathing Instructions 5 Disclaimer 6-11 Warm Up and Cool Down Fitness Exercises 12-15 Equipment and Accessories Illustrations 16 Diet and Fitness Supplements Newsletter 17 The Beginning With The Team Members 19-39 Abdominal Exercises 40-47 Tricep Exercises 48-56 Back Exercises 57-64 Chest Exercises 65-72 Bicep Exercises 73-81 Shoulder Exercises 82-91 Leg Exercises 92-94 Forearm Exercised 95-96 Neck Exercises 97-99 Calf Exercises 100 Disclaimer 102-103 General Instruction 104 Anterior Muscle View 105 Posterior Muscle View 106 Defining The Muscle Group 107 Performance Index 108-113 First Set of Fitness Routine Exercises 114-115 Personalized Weight Loss Newsletter 116-121 Continued First Set of Fitness Routine Exercises 122-123 Personalized Weight Management Newsletter 124-135 Second Set of Fitness Routine Exercises 136-137 Fat Metabolism Newsletter 138-149 Third Set of Fitness Routine Exercises 150-151 Personalized weight Gain For The Athletes Newsletter 152-163 Forth Set of Fitness Routine Exercises 164-165 The Functions of Vitamins and Minerals Newsletter 166-177 Fifth Set of Fitness Routine Exercises 178-179 Menu Planning Via The Food Pyramid Newsletter 180-191 Sixth Set of Fitness Routine Exercises 192-193 Carbohydrate Metabolism Newsletter 194-205 Seventh Set of Fitness Routine Exercises 206-207 The Essential Amino Acid Newsletter 208 Systematized Personal Training Fitness Guide Coupon For more information visit us at: www.7xFit.com I

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.

Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

TABLE OF CONTENTS


Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

BLANK PAGE


Welcome to 7xFIT. We are proud to introduce to you, the Total Toned Body Workout, a unique concept which promotes physical fitness, good health, nutrition, and longevity initiating boundless energy which inspires enthusiasm. 7xFIT offers you The Total Toned Body Workout a systematized personal training fitness guide to utilize with home equipment, at a gym/health club, or in addition to a personal trainer. The Total Toned Body Workout is a systematized personal training fitness guide caters to all by allowing each individual to choose the look they have always desired. The Performance Index determines your personal fitness based on your weight and experience. Our guide will allow you to shape your body by providing you with detailed instructions. The Performance Index offers two categories enabling you to either; increase muscle mass for a big look or tone and define, for a knockout appearance. The 7xFIT Guide The Total Toned Body Workout is a systematized personal training fitness guide offering a totally different workout routine for each workout. Each daily routine will include; your workout, the name of each exercise, a description of the area, as well as, the major and intricate muscle worked. We also provide you with a how-to illustration and the results achieved from each exercise. The guide will include 250 total body exercises, 42 pocket size routines, which will include 18 warm up/cool down exercises, 25 back, 23 biceps, 61 abdominal, 24 chest, 23 triceps, 30 leg, 26 shoulder, 6 neck, 7 calf, and 7 forearm exercises.

II

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.

Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

7xFIT Guide


Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

Along with 56 equipment and accessory illustrations, complete anatomy charts and comprehensive instructions and terminology. In addition, we provide you with written instructions to simplify each and every exercise for best results! Each page will consist of workouts for each day you will be able to tear out that days’ routine. This will allow you to carry your fitness guide with you and save it for future reference. There will also be a designated area on each section to record the amount of weight used, repetitions, sets, your weight, measurements of your waist and thighs; and energy levels. To complete your fitness guide, 7xFIT has incorporated nutrition and training newsletters. It has been proven that following a balanced diet promotes strength, endurance, and longevity. Maintaining proper nutrition status will enhance both your workout and overall health. 7xFIT is a Total Toned Body Workout provided by a systematized personal training fitness guide offered by 7xFIT, is both affordable, as well as, rewarding and can be purchased for only ($24.95). For every two 7xfit Total Toned Body Workout a systematized personal training fitness guide purchased by a friend or family member, you will receive your next edition free when they mention your name on the purchase! (no group sales).

For more information visit us at: www.7xFIT.com

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.


Fitness training has been a rewarding experience for me and I would like to share it with you. I began working out later in life, searching for the unknown, and wondering if it was for me. I came to the realization that I was not alone in my quest for fitness. Some of the common dilemmas I found among gym/ health club members were related to a lack of communication between people leading to boredom. Another problem related to a misunderstanding of the procedures of fitness training combinations. Becoming knowledgeable at exercising and using the correct terminology promotes an outgoing attitude which is conducive to meeting others. Through my search, I read several articles on physical fitness and compiled a list of exercises through research and the expertise of amateurs, as well as, professionals. Personally, I have tried several gyms/ health clubs and even purchased home equipment. In my search it was not wondering why, but how and what for? I found that others shared my feelings of frustration and most people joining seemed to quit soon after. The actual health club/gym was never the problem, the reasons lie within ourselves. We must create a level of excitement. Stress related illness is on the rise and it stems from the daily routine. We need to eliminate the everyday stresses to improve our level of endurance and overall outlook on life. What better way to relieve stress than by pumping your body up! A question that arose in my mind, do people like perfection? Yes, and the reason had to do with looks. It has been proven that if you look good you feel great. You see bodies in motion, think fast, move smooth. Most people just react to situations. People who think of perfection act, think about it, and work things out. The concept of fitness training has been around for years, both sexes have always been trying to look their best. Perfectionists are going as far as sculpting their body with surgery. To look great all you need is body sculpting using weights and allowing that adrenaline to flow. Naturally, fitness training is so intense that through consistent workouts, even for a short period of time, it will improve and change skin texture.

III

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.

Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

HEALTH - PHYSIQUE - LONGEVITY - NUTRITION


Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

Fitness training also improves your overall health and life-style, as well as, your level of communication with others. Everyday life will take on new meaning and you will relate current issues to physical fitness and health. It all begins with the belief factor we develop through knowledge and visualization of ourselves doing it! Getting the right amount of sleep is crucial and doctors recommend eight hours, so snooze! Never say your torso is too short, you’re not tall enough, metabolism is too slow, or you are too small or big boned. Workout smart and become a perfectionist. There is an essential need we must have, a desired potential. Acquire the enthusiasm and enjoyment by finding self-motivation from within. Search no more for a program that gives you an incentive to set goals to motivate yourself. Develop a winning position with the right attitude, be the best you can be and never doubt yourself. Self-confidence can be found by trusting yourself. Through dedication, belief, consistency, time, and persistence we can develop success, keep doing it! Knowledge can be acquired through reading health related material. Study 7xFIT's systematized personal training guide, consult with professional nutritionists and other literature. Keep an open mind, be receptive to new ideas and build your intuition skills. Improve your self confidence and you will build charisma. Always smile, you are never too young or mature. Strive to maintain a youthful attitude. The more mature you become the younger you will want to feel. Couples, emphasize togetherness so you will empower each other. Improve your personality and attitude through diet, aerobic exercise, lots of water, create your own style and dress the part. This is a theory so catch on now because fitness training has become a very popular way of life. The concept will influence people to change their lifestyles. It reduces stress and enhances physical, as well as, emotional attitudes. Fitness training is a vehicle for achievement leading to success in all aspects of life. Both sexes will prepare for careers in fitness. In the future our youth will be teaching their children the importance of proper nutrition habits and fitness training. Successfully, Roy M. Avila Author Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.


7xFIT - The Total Toned Body Workout a systematized personal training fitness guide is designed to be used as a guide or alternatives to enhance your normal routine. We the company and any of its representatives will not take the responsibility for any physical injury or mental anguish resulting from the fitness guide. You are using this guide at your own risk. Any person who relies on the representations set forth in this guide assumes the risk of any and all injuries that may result. This program is only a performance guide to various exercises, thoughts, and ideas now available to the consumer. Always bear in mind that pain is not a good sign, especially in joints, bones, and/or chest. It is often mistaken by muscle soreness, which is normal; Factors unknown to us and you may have an adverse effect on your physical well-being even including death. 7xFit is a fitness guide and is not intended to replace a personal trainer. We advise you to consult your physician prior to initiating an exercise or weight control program. Consult your physician prior to starting an exercise program during pregnancy. With care and success. We the company and its representatives.

IV

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.

Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

DISCLAIMER


Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

BLANK PAGE


PERSONALIZED NUTRITION ANALYSIS MAXIMIZE YOUR DIET - GET HEALTHY A nutrition analysis is the initial phase of the nutritional screening process which determines the appropriate dietary guidelines for you based on your life-style and nutrient requirements. A personalized nutrition analysis will analyze and display the appropriate amount of calories, foods, vitamins, minerals, and nutrients necessary to balance your diet. HIGH ENERGY FOOD - PEAK PERFORMANCE A personalized nutrition analysis provides a comprehensive breakdown of the average amount and type a nutrients you intake, along with the amount of calories you burn each day and your ideal body weight recommended for your frame size. The results are compared to the RDA standard established according to your sex, age, height, and current weight. The Nutrient Guide included has been designed to assist you in balancing the foods you consume to achieve the body you desire! FUEL YOUR BODY - BOOST METABOLISM By consistently balancing your nutrient intake you will experience an increased rate of energy, metabolism, mental alertness, and high performance workouts. The Nutrient Guide defines the important vitamins, minerals, and nutrients providing recommended food sources for each. GAIN REWARDS - LOOK HOT The information proved by a personalized nutrition analysis will enhance your life-styles. Nutritional recommendations are made based on the results which have been compared to the RDA Also, a Nutrient Guide is provided to assist in enhancing your diet. Learn how to effortlessly lose, gain, or maintain your weight, build muscle, strength your immune system, reduce stress, lower the risk of disease, and much more.

To obtain a personalized weight management program contact a professional nutritionist, your local health club or visit us at www.7xFit.com. 1

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.

Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

HEALTH STYLE GUIDE


Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

NUTRIENT GUIDE The following is a description of the nutrients recognized in a personalized nutrition analysis. Each vitamin, mineral and nutrient is defined. The primary food sources are also indicated for each vitamin and mineral discussed. Please utilize this guide to assist you in balancing your diet according to the RDA standards. RDA (Recommended Dietary Allowance) - Represents the highest recommended level of each nutrient. Developed as a standard to provide individual variations for most normal healthy people in the United states. Nutrients - Substances such as protein, carbohydrates, fat, water, vitamins, and minerals. They are essential for life and necessary to build, repair, and maintain body cells. Protein - Structural component of body cells. A compound comprised of amino acids essential for muscle and tissue growth, and all life processes. Carbohydrate - Preferred source of human energy. The body converts and form of carbohydrate to glucose for energy to spare protein from being used. Categorized as simple sugars and complex carbohydrates. Fat - A key source of continual energy for the body which insulates, protects organs, provides essential nutrients, and transports both vitamins and hormones to body cells. Cholesterol - A component of fat manufactured by our body also found in certain types of animal fat, if consumed in excess it may be associated with an increased risk of heart disease. Fiber - The substance in plant food that cannot be digested by humans. Though to beneficial in respect to weight control, constipation, diarrhea, hemorrhoids, appendicitis, diverticulitis, colon cancer, blood lipids, cardiovascular disease, and diabetes control. Water - Fluid essential for life which carries nutrients to cells and is necessary for metabolism, digestion, and temperature regulation. Water protects, cushions, lubricates joints, and transports wastes. Vitamins - Organic substances found in various foods. Essential for the regulation of body process.

To obtain a personalized weight management program contact a professional nutritionist, your local health club or visit us at www.7xFit.com. 2

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.


I QUADRICEPS AND LOWER BACK: Position yourself seated, with legs apart. Lean your chest toward one leg and place the corresponding hand on top of your foot. Extend your opposite arm over to the same side and position your hand on top of your ankle. Exhale and hold this position for ten seconds, alternate legs.

II ROTATOR CUFF AND SHOULDERS: Position yourself seated keeping your back straight. Extend one leg out and cross the other leg over it, bringing your knee in toward your chest. Place the opposing arm around your bent knee. Using the resting arm, exhale as you pull your arm and knee in toward your chest. Hold this position for ten seconds

III GRACILIS LONGUS AND MAGNUS ADDUCTION: Position yourself sitting with legs apart and knees bent. Place the soles of your feet together and grasp your ankles with both hands. Exhale as you press your knees down slight with your elbows Hold this position for ten seconds.

6

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.

Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

THE WARM UP/COOL DOWN


Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

IV THIGHS AND LOWER BACK: Position yourself sitting on a mat with legs apart. Place your arms behind your buttock, palms on the floor. Extend your chest forward and out. Exhale and hold this position for ten seconds.

V HAMSTRINGS, LOWER BACK, AND QUADRICEPS: Position yourself standing and extend one leg straight out at waist level, resting your heel on a platform. Lean over and place the corresponding hand on top of the elevated leg. Exhale and hold this position for ten seconds, alternate legs.

VI HIPS AND BACK: Position yourself lying on a mat with one leg slightly bent. With both hands bring your opposite knee in towards your chest. Exhale and hold for ten seconds, alternate legs.

7

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.


Position yourself standing with legs straight and feet together. Bend at your waist, exhale and alternately try to touch your toes with the opposite hand.

VIII LOWER AND UPPER BACK: Position yourself squatting, allow your buttock to touch your heels. Extend your arms and allow your knees to touch your chest. Exhale and hold this position for ten seconds.

IX DELTOID, RECTOR AND CHEST: Position yourself standing with your back facing a stationary bar. Place both hands behind you, palms facing down, on the bar. Exhale and slowly extend your chest out, hold this position for ten seconds.

8

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.

Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

VII HAMSTRINGS AND LOWER BACK:


Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

XVI

THIGHS AND LOWER BACK:

Position yourself seated on a mat with your legs apart. Place your arms behind your buttock, palms on the floor. Exhale and lift your buttock upward, keeping your heels down, hold for ten seconds.

XVII THIGHS AND BACK: Position yourself sitting on a mat with your legs apart. Place one hand behind you and one in front of you, palms on the floor. Exhale and twist your body side to side, holding for ten seconds at each side.

XVIII HIPS AND BACK: Position yourself lying on a mat with both legs bent. Using both hands bring your knees in towards your chest while simultaneously lifting your head up. Exhale and hold this position for ten seconds.

11

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.


SISSY MACHINE

PLATE RACK

CRATE

HANGING VERTICAL MACHINE CURLING BARBELLS

FLAT BENCH

DECLINE BENCH

ASSORTED BARBELLS

ASSORTED HANDLES

ASSORTED CABLE HANDLES

ELBOW WRAPS

WRIST STRAPS

INCLINE BENCH ROPE

GLOVES

12

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.

Printing, reproduction & distribution strictly prohibited, please order your copy. © 1994-2012 7xFit/Roy Avila. All rights reserved.

EQUIPMENT & ACCESSORIES GUIDE (When possible substitute with newer equipment, check with the equipment manufacture and/or health club.)


Printing, reproduction & distribution strictly prohibited, please order your copy. © 1994-2012 7xFit/Roy Avila. All rights reserved.

ANKLE STRAPS

PREACHER MACHINE

KNEE WRAPS

LEG EXTENSION MACHINE BUTTERFLY MACHINE ROTATING CURL BARS

BELT

CROSS CABLE MACHINE ANGLE SEATED ROW MACHINE

MILITARY RACK

NECK MACHINE

ANGLE T-BAR MACHINE

LEVEL ROW MACHINE

SQUAT RACK FLAT LEG CURL MACHINE

13

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.


Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

7xFIT THE TOTAL TONED BODY WORKOUT A Systematized Personal Training Fitness Guide

17

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.


BODIES IN MOTION STAY IN MOTION

18

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.

Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

GET TO KNOW HOW YOUR BODY MOVES


Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

ABDOMINALS 1 BARBELL SIDE BENDS:

Position yourself standing and holding a barbell on your shoulders, feet three inches apart. Place your hands shoulder width apart, palms facing forward. Exhale and bend to one side, pause, inhale and return to starting position. Alternate sides and repeat exercise. This exercise works the External, Serratus, and Intercostals.

2 BENCH CRUNCHES: Position yourself lying in front of a flat bench. Place both legs over the bench, your calfs should be resting on the bench. Place your fingertips on your temple, exhale and crunch up as far as possible. Pause, inhale and return to starting position. This exercise works the Linea Alba.

3 CABLE PULL DOWN CRUNCHES: (THINKER) Position yourself standing, with slightly bent knees, and facing a Cable Machine. Attach a handle to the upper cable and pull it down resting it on the side of your head. From this position exhale and crunch touching your elbow to your midsection. Pause, inhale and return to starting position. Repeat exercise using other side. This exercise works the External, Serratus, and Intercostals.

19

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.


5 CROSS LEG CRUNCHES: Position yourself lying on the floor, knees bent. Cross one foot over and rest it on the opposite knee while placing the corresponding hand on your stomach. Place your opposite hand behind your head. Exhale and curl up towards the opposite knee, pause, inhale and return to starting position. Alternate legs repeat exercise. This exercise works the Linea Alba.

6 CRUNCHES: Position yourself lying on your back, legs elevated, knees bent and feet crossed. Place both hands behind your head. Exhale, and crunch allowing your elbow to just barely touch your bent knee. Pause, inhale and return to starting position. This exercise works the Linea Alba.

20

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.

Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

4 CABLE SIDE BENDS: Position yourself standing sideward in front of a Cable Machine, feet three inches apart. Attach a handle to the lower cable and place your opposite hand behind your head. Exhale and pull the cable up toward your hip (Note: do not bend your elbow) while bending to the opposite side. Pause, inhale and return to starting position. Alternate sides and repeat exercise. This exercise works the External, Serratus, and Intercostals.


Printing, reproduction & distribution strictly prohibited, please order your copy. © 1994-2012 7xFit/Roy Avila. All rights reserved.

BICEPS:

BRACHII - BRACHIALIS

Long Head

PREACHER EZ CURLS:

WEIGHT:____ REPS:____ Short Head

STANDING CABLE CURLS:

WEIGHT:____ REPS:____

Long Head

SEATED ROW CABLE CURLS:

WEIGHT:____ REPS:____

ABDOMINALS: RECTUS-OBLIQUES Aponeurosis

STANDING PULL DOWN CRUNCHES:

Linea Alba

MACHINE KNEE RAISE:

External - Serratus - Intercostals

DECLINE TWISTERS:

SETS: _____ REPS:______ WEIGHT: ______ ENERGY LEVEL: (1-5) ______

145

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.


Vastus Lateralis - Medialis

SMITH MACHINE SQUATS: WEIGHT:____ REPS:____ Vastus Medialis - Rectus Femoris

NEGATIVE EXTENSIONS: WEIGHT:____ REPS:____ Semitendinosus, Biceps Femoris, Gluteus Maximus

INCLINE DUMBBELL CURLS: WEIGHT:____ REPS:____

Gracilis-Longus, Magnus Adductor

CABLE CROSS SIDE KICKS: WEIGHT:____ REPS:____

CALFS: SOLEUS, GASTROCNEMIUS Tibialis Anterior, Peroneus

MACHINE CALF PRESSES: WEIGHT:____ REPS:____

Warm Up / Cool Down THIGHS AND BACK

THIGHS AND LOWER BACK HIP AND BACK

DATE: ______

WAIST MEASUREMENT: ______ ____

148

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.

Printing, reproduction & distribution strictly prohibited, please order your copy. © 1994-2012 7xFit/Roy Avila. All rights reserved.

LEGS: FEMORIS QUADRICEP - HAMSTRING


Printing, reproduction & distribution strictly prohibited, please order your copy. © 1994-2012 7xFit/Roy Avila. All rights reserved.

SHOULDERS:

TRAPEZIUS - DELTOIDS

Anterior-, Middle Deltoid

CABLE SHRUGS:

WEIGHT:____ REPS:____ Teres Major

SEATED BARBELL MILITARY PRESSES:

WEIGHT:____ REPS:____

Infraspinatus - Posterior Deltoid

REAR ONE ARM CABLE SIDE LATERALS: WEIGHT:____ REPS:____

ABDOMINALS:

RECTUS - OBLIQUES

Aponeurosis

HANGING LEG RAISES:

Linea Alba

SEATED PULL DOWN CRUNCHES:

External - Serratus - Intercostals

CABLE PULL DOWN CRUNCHES: (THINKER)

SETS: _____ REPS:______ WEIGHT: ______ ENERGY LEVEL: (1-5) ______

149

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.


Vastus Lateralis - Medialis

HACK SQUATS: WEIGHT:____ REPS:____

Vastus Medialis - Rectus Femoris

REVERSE HACK SQUATS: WEIGHT:____ REPS:____ Semitendinosus, Biceps Femoris, Gluteus Maximus

STAIR LUNGES: WEIGHT:____ REPS:____ Gracilis-Longus, Magnus Adductor

HIP ADDUCTION: WEIGHT:____ REPS:____

CALFS: SOLEUS, GASTROCNEMIUS Tibialis Anterior, Peroneus

STANDING CALF MACHINE RAISES: WEIGHT:____ REPS:____

Warm Up / Cool Down BACK AND HIP

HAMSTRING THIGHS AND CALFS LOWER BACK AND QUADRICEPS

DATE: ______

WAIST MEASUREMENT: ______

184

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.

Printing, reproduction & distribution strictly prohibited, please order your copy. © 1994-2012 7xFit/Roy Avila. All rights reserved.

LEGS: FEMORIS QUADRICEP - HAMSTRING


Printing, reproduction & distribution strictly prohibited, please order your copy. © 1994-2012 7xFit/Roy Avila. All rights reserved.

SHOULDERS:

TRAPEZIUS - DELTOIDS

Anterior-, Middle Deltoid

DUMBBELL SHRUGS:

WEIGHT:____ REPS:____ Teres Major

REAR DUMBBELL PRESSES:

WEIGHT:____ REPS:____ Infraspinatus - Posterior Deltoid

REVERSE BUTTERFLYES: WEIGHT:____ REPS:____

ABDOMINALS:

RECTUS - OBLIQUES

Aponeurosis

HANGING CRUNCHES:

Linea Alba

CROSS LEG CRUNCHES:

External - Serratus - Intercostals

STANDING BENT SIDE TWISTS:

SETS: _____ REPS:______ WEIGHT: ______ ENERGY LEVEL: (1-5) ______

185

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.


You have just completed the 7xFIT THE TOTAL TONED BODY WORKOUT SEND FOR YOUR NEXT EDITION ITLNOW, Inc. Attn: 7xfit 622 George Washington Hwy. Ste. 603 Lincoln, RI 02865 info@7xfit.com We welcome everyone to present their suggestions and/or ideas by writing to 7xfit. In exchange for comments we will send you a 7xfit t-shirts. To receive your free t-shirt we would appreciate a before and after photograph, along with your comments, to illustrate your success with our guide, after sixty days. All rights will be reserved enabling ITLNOW, Inc. /7xfit and/or Roy M. Avila to illustrate the material on a future date(s). Please forward your correspondence to the above address. Thanks, with great success, Winners

To obtain a personalized weight management program contact a professional nutritionist, your local health club or visit us at www.7xFit.com.. 208

Copyrights 1994 and Printed 1989 - 2012 by Roy M. Avila. All Trademarks and Servicemarks are reserved.

Printing, reproduction & distribution strictly prohibited, please order your copy. Š 1994-2012 7xFit/Roy Avila. All rights reserved.

CONGRATULATION!


7xFIT THE TOTAL TONED BODY WORKOUT SAMPLE  

7xFIT Total Toned Body Workout - A Systematized Personal Training Fitness Guide.

Read more
Read more
Similar to
Popular now
Just for you