The Complete Exercise Program Spectrum

The Wellness Revolution

The Complete Exercise Program Spectrum

By Vanessa Helm

My complete weight loss program; (the workouts and the diet) holds no grudges, pulls no punches, knows no boundaries, takes no prisioners! You are required to wear ankle and wrist weights, including a weighted vest throughout each workout. It helps you burn up to 75% more calories than the traditional way to exercise. This goes for all my workouts!

The Balance Challenge workout

Between the three sets of the following exercises, you only get 10 seconds of rest. You can do supersets (doing two exercises back to back with no rest in between), trisets (three exercises performed back to back with no rest in between), or Giant set blasters (four or five exercise performed back to back with no rest in between). Remember the concept: GO HARD OR GO HOME!

Squatted double or alternate cable row
The object of this exercise is to squat like you’re sitting in a chair with your thighs parallel to the floor, and your shins perpendicular to the floor, and your toes in line with your knees. You have to stay in that squat position until the entire set of rows is done. Do them with smooth, controlled movements.

Squatted lat pull-down
This move is just like the seated lat pull-down. All you have to do is just do it originally-just in a different (more effective position that gives your lower body and core some work to do, such as stabilization).
Sumo-powered bent over or lunged out cable chest press
This exercise is like the Incline bench press, but that world is turned upside-down, and it is done in a sumo-squat position with cables. Your thighs still have to be parallel to the floor and your shins have to be perpendicular to the floor, along with your toes in line with your knees. Stay in that sumo squat position until the set of chest press is done. Remember this. Smooth, controlled movements. **Warning! This exercise is a sumo wrestler’s technical stance. Whatever you do, never let your knees roll forward. They have to stay put throughout the set.
Wall-seated or lunged out dumbbell curls
This exercise is like you’re doing dumbbell curls sitting in a chair, but you’re not. It’s a wall sit that you hold, but you are working your biceps while you’re at it. You have to stay in that position until the whole set of dumbbell curls are done.
V-seated or lunged out dumbbell triceps extensions
With this one, only your tailbone is supposed to be on the pod or bosu, and no body parts should be on the floor. Both your upper and lower body should be perfectly straight and it is very important to keep your abs tight and contracted throughout the entire set. This exercise is like the incline lying triceps extensions, but you are not even lying on a bench; you are resting your tailbone on something comfortable on top of a squat jumping box, like a pod or a bosu. You will vibrate and work on your balance. **If you like, you can do the triceps extension in lunging position instead of in a v-seat. Why not try the walking lunge and combine it with the triceps extension? If you choose not to move the lunge and stay in the lunge position until the entire set of triceps is complete, 1) you will have to do 2-4 sets of it. Do two sets on one leg, and two sets on the other leg.
The 20.0 magnitude earthquake
This exercise is done in a v-sit, but your tailbone is on the bosu or pod, and your back and legs are perfectly straight. It is just like the Russian twist, but you will vibrate and work on your balance.
Twisted sister I
You finally got lucky just now. You get to do this on the Swiss ball. You are combining a crunch, sit-up, side crunch, glute drop, pelvic tilt, and Russian twist all in one. Doing both sides in a set make one rep. You still have to go in a slight ball bridge.
Twisted Sister II
With this move, you will be starting in a plank position. Make sure to keep your body parallel to the floor at all times. Pivot your lower body to one side and perform a push up, then switch sides and do another push up. That’s one repetition. Do 10 reps.
Sumo-Squatted shrugs
This exercise is like the seated shrug, but you are not (I repeat) sitting in a chair at all. You are giving all your leg muscles something to do while you work your traps and pinch your scapule together. Stay in that position until the entire set of shrugs is all done. Remember, whatever you do, never let your knees roll forward! Remember: Your toes should be in line with your knees at all times.
Swiss ball bridge reverse Horizontal band or cable pull-down
This exercise is definitely the lat pull-down that works more than your lats. They also work your serratus anterior and arms. You are not doing them with your body perpendicular to the floor. You are doing them in a bridge with only your shoulders and head relaxing on the Swiss ball. Your core has to be up and abdominals are to be contracted at all times throughout the set. You can use the cables or tie a resistance band around a pole or a post.
Wall-seated one-legged extensions
Being in a wall seat, one foot is supposed to be on the floor while you lift the other one off the floor, and just go with the flow, bending and extending your leg just like you would with the seated machine leg extensions and the standing leg extensions. You are not doing the machine. You are going to stay in that wall seat until the whole set is done on BOTH legs.
Christmas Crab Waist Whittler
This move not only strengthens and chisels your core, but it will also challenge and improve your balance. Start in a side plank position with your top foot flat on a pod or wide-way dumbbell, working and stabilizing your leg muscles. Bottom hand should be flat on the pod or long-way dumbbell. Your bottom foot should stay 3 inches off the floor. Just like you would do the tradition bicycle maneuver, bring your top elbow and your bottom knee across the body and let you knee touch your elbow, keeping you core tight throughout the entire set and return to start position. That’s one rep. Do 8-10 reps, then switch sides and repeat. Please remember to keep your abs tight (in order to feel more intensity in your abs and obliques) throughout the entire set on both sides, and do these every day to practice your balance. EVEN CRHISTMAS CRABS HAVE PHENOMENAL BODIES!

My Four-corner circuit

Repeat this circuit 3 more time with little or no rest in between! For each side and exercise, do 10 reps. The object of this workout is to cut all four corners and tone every muscle on each side and corner with each exercise. Do this workout at least three times a week. This workout works your whole core while curing the boredom of other muscles!

Plank (pivoted lower body)
Iron fist push-ups
This is not like an ordinary push-up. That means you will not do pushups in a straight body form. You will pivot your lower body on one side and keep it there until one set of pushups is done. You will do the pushups on your knuckles. Not the palm of your hands or fingers. Just start in a pivoted plank position with YOUR KNUCKLES ON THE FLOOR. NOT THE PALMS OF YOUR HANDS! Do them just like you would do normal pushups. Switch the pivot to the other side and repeat. Turn straight to side plank position and do the Christmas Crab Waist Whittler.
Side plank (straight)
Christmas Crab Waist Whittler
After doing 10 sets of this,
One arm horizontal cable row (should be done with the top arm). You can use resistance toning bands if you don’t have access to a cable machine. Do 10 reps.
Turn straight to bridge position.
Bridge (pivoted upper body to traditional/vise versa (Stay in that bridge variety until the entire part of the four corner circuit is done)) Do 10 reps on each side and exercise.
Bridged out One arm horizontal cable chest fly on working arm
Bridged-out side combined crunch on working side
Front bridged-out crunch
Bridged out side combined crunch on the other side
Bridged out One arm horizontal cable chest fly on the other arm
Side plank (straight)
One arm horizontal cable row (should be done with the top arm). You can use resistance toning bands if you don’t have access to a cable machine. Do 10 reps.
Christmas Crab Waist Whittler
Move straight to pivoted plank position on knuckles.
Plank (pivoted lower body)
Iron fist push-ups
Let’s do another set of these

My HIIT Treadmill Routine

This treadmill routine will last for 30 minutes, helping you burn 350-400 calories in the process. This kind of HIIT will not let you rest at any time during the workout. Rest is for the weak only.

1)For the 1-minute warm up, start with a speed of 4.0.

2)After that, pump up the volume; what I mean by that is to elevate the incline all the way up to 15 incline.

3)After it gets up to 15, immediately put it back down to 0 incline (or turn down the volume.

4)Right after that, turn up the sound system; what I mean by that is to sprint at a range of 9.5-10.5 for 30 seconds, and then lower the speed to 4.3, or lower the sound system.

5)Repeat steps 2-4; 15 times each with NO REST IN BETWEEN.

6)Cool down as instructed on the treadmill for an additional 5 minutes.

Smashed-up training

BowflexTreadclimbervsBowflex select Tech Dumbbells Throwdown

(at–home workout)

Cardio session #1-10 minutes
2 minutes at 9.0mph
2 minutes at 10.0mph
Repeat intervals 4x with no rest.
Strength circuit #1 (3 sets of 10 reps each)
Dumbbell row followed by lunge/bicep curl/shoulder press combo
Dumbbell bosu bridge press followed by tricep extensions
Repeat monster set 2x with no rest in between sets.
Cardio session #2-10 minutes
1 minutes at 9.5
1 minute at 10.5
1 minutes at 9.5
1 minute at 10.5
1 minute at 9.5
Repeat intervals with no rest!
Strength circuit #2 (2 sets of 15 reps each)
Dumbbell Squats with push press combo
Alternate dumbbell step-ups with butt kicks
Repeat the circuit with no rest in between sets.
Cardio session #3-10 minutes
1 minute at 9.0
1 minute at 9.5
30 seconds at 10.0
1 minute at 9.0
1 minute at 9.5
30 seconds at 10.5
Repeat interval with no rest!
Strength circuit #3: The abdominatrix (3 sets of 20 reps each)
Trunk curls with weight followed by side trunk curls
Leg raises with weights
Christmas Crab waist whittler
Repeat circuit 2x without rest in between sets.

Versa Climber vs 4-week strength training session throwdown

(at-home workout)

Vertical cardio #1-12 minutes
Strength Circuit #1 (1 set of 12 reps each)
Barbell bent row followed by barbell curls (on step 360)
Barbell bridge press followed by bridge tricep extensions (on bosu)
Vertical Cardio #2-10 minutes
Strength circuit #2 (1 set of 10 reps each)
Overhead barbell press
Squat cable row
Exercise ball push ups
Vertical cardio #3-8 minutes
Strength Circuit #3 (3 sets of to failure each)
Box jump
Bridge crunch followed by pelvic tilt/rotation
Christmas crab waist whittler (per side)

Shaker-weighted treadmill sprinting vs Swedish Viking rage training Throwdown

Note: The shaker(vibrating) weight that you will be holding in your hands during each cardio session has to be elevated up over your head and down toward your chest at all times! You have to do the elevations of the vibrations!

Cardio Session #1-10 minutes with shaker weight in both hands vibrating throughout session.

2 minutes at 8.5
30 seconds at 12.0
2 minutes at 9.5
30 seconds at 12.0
Repeat interval with no rest!

Strength circuit #1 (1 set of 40x30x20x10x5x5x10x20x30x40 each)

One-arm dumbbell row on step 360 (per side)
Dumbbell flys on bosu in a bridge

Cardio session #2-10 minutes with shaker weight in both hands vibrating throughout

2 minutes at 9.5
30 seconds at 12.0
2 minutes at 10.5
30 seconds at 12.0
Repeat monster with on rest!

Strength Circuit #2 (1 set of 40x30x20x10x5x5x10x20x30x40 each on step 360)

Dumbbell curl
Lateral raises
One dumbbell tricep extensions

Cardio session #3-10 minutes with that shaker vibrating weight in both hands throughout

2 minutes at 8.5
30 second at 12.0
2 minutes at 10.5
30 seconds at 12.0
Repeat the monster without rest!

Strength Circuit #3 (1 set of 40x30x20x10x5x5x10x20x30x40)

Dumbbell Squat on pods-The special name for this move is VOLCANO SQUATS!

Cardio session #4-10 minutes with that same ol’ vibrating resistance in hands throughout

30 seconds at 12.0
1 minute at 8.5
30 seconds at 12.0
1 minute at 9.5
30 seconds of 12.0
1 minute at 10.5
30 seconds at 12.0

Strength circuit #4: The abdominatrix (2x maximum each)

Crunches (variety pack) on bosu
Sit-ups on bosu
Pull-ups/leg raise combos
Christmas crab waist whittlers on pods

50 splits up vs 21 hold ‘emThrowdown

Cardio session #1-10 minutes

2 minutes at 9.0
2 minutes at 10.0
2 minutes at 9.0
2 minutes at 10.0
2 minutes at 9.0
Repeat with no rest!

Strength circuit #1 (2 sets of 21 each)

Straight-arm latpulldown in low squat position
Dumbbell flys on bosu ball
Repeat circuit with no rest in between sets!

Cardio Session #2-10 session

2 minutes at 9.5
2 minutes at 10.5
2 minutes at 9.5
2 minutes at 10.5
2 minutes at 9.5
Repeat with no rest!

Strength circuit #2 (2 sets of 21 each)

Dumbbell curls/lunge combos (per leg)
Lateral raises/squats
One-dumbbell Tricep extensions/lunges combo (per leg)
Repeat monster with no rest!

Cardio session #3-10 session

2 minutes at 9.0
2 minutes at 9.5
2 minutes at 9.0
2 minutes at 9.5
2 minutes at 9.0
Repeat monster with on rest!

Strength circuit #1 repeated

Cardio session #4

2 minutes at 10.0
2 minutes at 10.5
2 minutes at 10.0
2 minutes at 10.5
2 minutes at 10.0
Repeat the interval with no rest!

Strength circuit #2 repeated

Cardio session #5-10 minutes

30 seconds at 12.0
1 minute at 9.0
30 seconds at 12.0
1 minute at 9.5
30 seconds at 12.0
1 minute at 10.0
30 seconds at 12.0
1 minute at 10.5
30 seconds at 12.0
3 minutes at 8.5

The Five Corner Six Throwdown

Each miniature treadmill section is 6 minutes total, but you will be splitting it all up into five 6-minute “mini” cardio sessions and putting two-toner supersets in between the sessions. For each mini cardio session, you will be following the same procedure as the original Vanessa Helm HIIT routine, but you just have to burn as many calories as possible for each session. The total cardio time is 30 minutes. Following each session, you will be taking a strength break with a superset or triset of exercises (which should take no more than three minutes of the pausing time on your treadmill); you have to complete the toning circuit in that particular amount of time. For each toner, you will do two sets of 10 reps or 1 big set of 20 reps. You see, the entire workout should take in between 45-60 minutes. Short on time? Just take two minutes off each mini cardio session, and the total time will be 20 minutes and the entire workout is between the time of 35-50 minutes! You have to stretch in the sauna. That mini toning session should consist of one or two body part(s) that is adjacent to each other. It’s all work and no rest. Like I said, rest is for the weak! Here is a sample routine of what you should do.

Cardio session #1
Back and biceps
Lunged out platformed one arm kettlebell row
Concentration kettlebell bicep curls in same position
Stay in that position until the entire circuit is done!
Please remember to keep your abdominals contracted throughout!
Cardio session #2
Chest and triceps
Party-packed push ups
5 on fingertips
5 on knuckles
5 on left foot toes (one foot)
5 on right foot toes (one foot)
Kettlebell overhead triceps extensions in a half-squat in the step 360 bosu platform
Cardio session #3
Traps and shoulders
Sumo-squatted dumbbell shrugs
Shoulder presses in the same position
Stay in that position until the entire circuit is done!
Please remember to keep your abdominals contracted throughout!
Cardio session #4
Legs
Dumbbell squats on the step 360 bosu platform
Walking lunges with butt kicks with the same tools
Calf raises
Cardio session #5
(Last but not least) Abdominals (all on the regular bosu on top of the step 360)
Push crunch with kettlebell (10)
Pelvic tilt (10)
Combined crunch (10)
Side crunches (10 per side)
Russian twists (10 per side)
Christmas crab waist whittler (10 per side)
60 abs all together!

Do this work out for the indicated amount of time 4-5 times a week, and I promise you’ll see change in your figure in six weeks, as long as you don’t ever cheat on the following diet! It’s no easy diet to stick to! It ain’t easy being primal!

Six corner Five Throwdown

This one will possess the prowess of crazy elevations on the treadmill, like I mentioned. Be prepared for them when they come. You will not get any rest in between! The 30 is split up intosix 5-minute cardio elevationals!

Crazy Elevation 1
Bodyweight move 1: Pull ups with leg-raising leg extentions (30)

Crazy elevation 2
Bodyweight move 2: Push-ups with butt-kicking leg curls(30 push-ups with 15 on each leg (Note: Please remember to keep the toes of your working leg off the floor!)
Crazy elevation 3
Bodyweight move 3: Arm circles (15 clockwise, 15 reverse clockwise)
Crazy elevation 4
Bodyweight move 4: Bodyweight squats (15)
Crazy elevation 5
Bodyweight move 5: Alternation Walking lunge (15 per leg)
Crazy elevation 6
Bodyweight GrandFinale: Abdomination (Remember the abdominationroutine from workout #1. Do that finale for this one!)

4 corner 10 throwdown