THE EQUINOX WEEKLY WORKOUT

This weekly workout is going to be challenging. Make sure to work hard and use a weight that you are able to get good

Exercise: Bent Over Barbell Row

repetitions with, without hurting yourself. Workout hard, eat healthy, sleep and study. Warm up with 15 minutes of cardio and cool down with 15 minutes of cardio.

Exercise: Bent Over Barbell Row

HOW TO:
- While doing this exercise you want to have an athletic position. Make sure your feet are shoulder-width apart.
- Grab the weight barbell and pull it to your waist level,then come back down with it to knee level.
- Make sure the weight is a comfortable weight because you want to get good repetitions in while doing this.
  Exercise: Wide Grip Lat Pull Down

Exercise: Wide Grip Lat Pull Down

HOW TO:
- Have a wide grip on the pull down attachment.
- Bring the pull down, down to your chest. Make sure when you pull down that you are going slowly. Remember that slow reps are the best reps.
- Bring the bar back up to the top, slowly and controlled.

Exercise: Dumbbell Flies

Exercise: Dumbbell Flies

HOW TO:
- Have a dumbbell in each hand.
- Slow raise each dumbbells upward laterally. Don’t go all the way to shoulder height but instead go about three-quarters shoulder height.
- Make sure to use a balanced weight. I use about 15 pound dumbbells when I do this exercise so that I can get a good pump and to make sure that my reps are well controlled.

Here are some things to eat that are healthy!

Monday Breakfast: Take full advantage of the omelet line. It is completely worth the wait. With your choice of vegetables and egg,
Exercise: Barbell Deadlift

this is a good source of protein to start the day.
Monday Lunch: At the burger line, request a veggie burger sandwich on multigrain bread. What I like to do to substitute mayonnaise is use oil and vinegar.
Monday Dinner: Romaine lettuce with oil and vinegar. Add nuts to your salad which will give you a great source of protein as well as chicken.
Tip of the week: Avocados are not only a good source of protein, but they are extremely good for the skin! I tend to eat one every day. Just like bananas, eating an avocado is a great way to get full without feeling guilty after.

Exercise: Barbell Deadlift

HOW TO:
Medicine Ball Twists
- Your feet should be shoulder-width apart. Use an altering grip. Bend down and grab the bar.
- Once you have firmly grabbed the bar, take a deep breath and lift the bar.
- Make sure to keep your back arched, your chest up, and your head looking forward when bringing the bar up.
- Make sure to use a weight that will challenge you but will not hurt you, as this can be an advanced exercise.