LEBERT Cardio and Core EQualizer Total Body Strengthener User Guide
- June 12, 2024
- LEBERT
Table of Contents
LEBERT Cardio and Core EQualizer Total Body Strengthener User Guide
Nichelle Laus
Nichelle Laus is a mom of 4, a fitness expert, an on-air TV Fitness
Personality, and a 7 time fitness cover model. She has also changed thousands
of women’s lives as a transformation specialist with her online training
programs.
LEBERT EQUALIZERS
Lebert EQualizers are the most stable bars without sacrificing the benefits of instability With over 100 body-weight strength exercises for the beginner to the advanced, this high-quality functional fitness dip stand station with stabilizing challenger bars is perfect for full body bodyweight resistance exercises such as dips, push and pull ups, l-sits, knee and leg raises, stretches and more.
STRENGTH TRAINING
Why Strength Train?
Resistance training is defined as any exercise that causes the muscles to contract against an external resistance with the expectation of increases in strength, tone, mass, and or endurance. Sources of resistance can be things like: dumbbells, resistance bands, your own bodyweight, bottles of water, or any object that causes your muscles to contract.
The benefits to having stronger muscles are numerous! Not only does this type
of training build muscle (which we lose as we age) but it also builds stronger
bones which can help prevent serious issues such as osteoporosis. It also
helps us with weight management, injury prevention, improved stamina, improved
sense of overall wellbeing, improved sleep, improved mobility and balance
which can help in fall prevention, and so much more!
INCLUDED BELOW ARE 8 EXERCISES THAT HAVE BOTH AN EQUALIZER OPTION AND AN
OPTION THAT YOU COULD UTILIZE DUMBBELLS (OR WATER BOTTLES) AS WELL AS A
CHAIR
THE WORKOUT
You can perform this workout in one of two ways:
As a circuit: 12-15 reps of each exercise (back to back to back) for a total
of 3-4 rounds.
As a typical strength routine: 12-15 reps of each exercise (3-4 sets each)
before moving on to the next exercise.
EQUALIZER OPTION
- Stand straight up (shoulders back and down, chest up) with 1 EQualizer in each hand at shoulder height with your palms facing each other
- Press the EQualizer directly upwards until your arms are straight, keep core engaged so ribs don’t flare
- Slowly lower the EQualizer back to the start position and repeat
WATCH THE WORKING NOW
SHOULDER PRESS
ALTERNATIVE OPTION
- Stand straight up (shoulders back and down, chest up) with a dumbbell in each hand at shoulder height with your palms facing away from you
- Press the weights directly upwards until your arms are straight, keep core engaged so ribs don’t flare
- Slowly lower the weights back to the start position and repeat
KNEE PUSH-UPS
-
Start on knees in high plank position with hands on Equalizer
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Keeping your body in a straight line, lower yourself down as far as you can comfortably
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Press back up using your chest and triceps to start position
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Progress by performing from toes instead
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Start on knees in high plank position (hands shoulder width apart)
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Keeping your body in a straight line, lower yourself down as far as you can comfortably
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Press back up using your chest and triceps to start position
-
Progress by performing from toes
BENT OVER ROW
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With 1 EQualizer in both hands, bend over at about a 45-degree angle making sure to keep your back straight
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Pull the EQualizer towards your belly, squeezing your shoulder blades together at the top, then lower to the start position
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Remain bent over until all repetitions are complete
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With a dumbbell in each hand, bend over at about a 45-degree angle making sure to keep your back straight
-
Pull the weights towards your belly, squeezing your shoulder blades together at the top, then lower to the start position
-
Remain bent over until all repetitions are complete
**BICEPS CURL
**
- Stand straight up with 1 EQualizer in your hands (palms facing up)C
- With arms at your sides and your elbows locked next to your ribs, curl the EQualizer up
- Squeeze at the top, and slowly lower to the start position
- Stand straight up with a dumbbell in each hand, palms facing up
- With arms at your side and your elbows locked next to your ribs, curl the dumbbell up
- Squeeze at the top, and slowly lower to the start position
TRICEPS EXTENSION
-
Stand with legs about hip-width apart, with a tight core, and squeeze your glutes
-
Hold onto the EQualizer with both palms facing up
-
Raise the EQualizer with both hands until your arms are close to being fully extended, and slowly lower it back to starting position
-
Keep your upper arms by your ears the whole time
-
Stand with legs about hip-width apart, with a tight core, and squeeze your glutes
-
Make a ‘basket’ with your hands, holding just one head of the dumbbell in both palms
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Raise the dumbbell with both hands until your arms are close to being fully extended, and slowly lower it back to starting position
-
Keep your upper arms by your ears the whole time
SPLIT SQUAT
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Stand about two feet in front of your EQualizer (If needed hold onto the other EQualizer for added balance)
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Lift your right leg behind you, hooking your ankle over the top of the bar.
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Begin bending your left knee, lowering yourself towards the ground, keeping your chest up
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When your left thigh is approximately parallel to the floor come back up to starting position
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Complete set reps then switch sides
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Stand about two feet in front of a chair
-
Lift your right leg behind you, and point your toe down on the chair’s seat.
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Begin bending your left knee, lowering yourself towards the ground, keeping your chest up
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When your left thigh is approximately parallel to the floor, come back up to starting position
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Complete set reps then switch sides
**HIP EXTENSIONS
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Lie down, with your back flat on the ground and hands by your sides. Put your heels (not your achilles) on top of the EQualizer
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Drive through your heel to lift your hips. Make sure not to arch your lower back
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At the top position, hold for 1-2 seconds. Lock out by squeezing your glutes (You should be in a straight line from the knees to the shoulders)
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Slowly lower to start position
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Lie down, with your back flat on the ground, neck relaxed, and hands by your sides. Put your heels on top of the chair’s seat
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Drive through your heel to lift your hips. Make sure not to arch your lower back
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At the top position, hold for 1-2 seconds. Lock out by squeezing your glutes (You should be in a straight line from the knees to the shoulders)
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Slowly lower to start position
ELBOW PLANK & TOUCH
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Start from an elbow plank position
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Brace your core to prevent your body from sagging, or your booty from sticking up
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Reach for the EQualizer with one arm. Come back to center, and reach for the EQualizer with the other arm
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Try not to shift your body too much to one side when you reach
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Start from an elbow plank position
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Brace your core to prevent your body from sagging, or your booty from sticking up
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Reach for the dumbell with one arm. Come back to center, and reach for the dumbellv with the other arm
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Try not to shift your body too much to one side when you reach
Lebert Fitness lebertfitness.com
Lebert Fitness Inc.
Tel: 905-812-0555 email:
info@lebertfitness.com
References
Read User Manual Online (PDF format)
Read User Manual Online (PDF format) >>