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 Oblique Crunch with Ball


Begin by sitting on the ball. Walk feet forward until ball is resting under your back -- body is now parallel to the floor. Place hands behind head for support. Using your abdominal muscles slowly crunch up lifting your shoulder blades off of the ball and rotate left shoulder toward right hip. Do not strain neck by pulling on it with hands. Keep elbows out to your side. Return to starting parallel position and repeat then switch sides. (To make the move more difficult, place the ball closer to your knees -- the less of your upper body that is resting on the ball the more difficult the move. To make it easier do the opposite -- the more of your upper body and head that are resting on the ball the easier the move.)



 Shoulder Rotation


Begin by standing tall, feet hip-width apart, knees slightly bent. Return to starting position and repeat. Bend elbows and press them tightly into your sides with palms facing up. Slowly open arms out as far as they can go WITHOUT allowing your elbows to pull away from your waist. Only go as far as you can while keeping elbows in -- you may not be able to open them far. Return to start position and repeat.



 Lunge 45 Degree Angle


Stand with feet together and knees slightly bent. Step out at a 45 degree angle with the left foot. Left knee bends to about 90 degrees and should remain above your ankle (behind your toes). Right heal comes off the ground as you lower into position. Return to start position, repeat and switch legs. If using weights, hold them by your sides.


Meal Plan Outline

View your personalized meal plan outline that tells you not only how many calories you should aim for consuming each day, but even tells you how much should come from each food group. It even give you a sample menu for the whole week.

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