Art Worx 3 Phase Personal Fitness Training System

Welcome to the Art Worx 3 Phase Personal Fitness Training System Home Page

Let Art Worx help you scuplt your body into a WORK OF ART

J Lucky 7 Home Page | Art Worx Personal Fitness Training Home Page | DJ Lucky Home Page

The Art Worx 3 Phase Personal Fitness Training System is done during the cardiovascular section of the Art Worx Personal Fitness Training Session. This 3 Phase System is designed to sculpt fat, build muscular endurance, increase stamina, burn calories, enhance flexibility, improve coordination & to increase your overall level of fitness. Art Worx 3 Phase Personal Fitness Training System involves Military Calisthenics, Body Sculpting, Weight Training, Cardio Kickboxing, Cardiovascular Exercises, Stretching Exercises & also uses lightweight "Body Bars "( 9 lbs ) as well as lightweight dumbbells ( 2lbs - 8lbs) & ankle weights ( 2lbs - 5 lbs) to sculpt fat, to increase the exercise intensity & ultimately exercise all 654 muscles in the body. Each Session is also designed to be performed at a tempo to increase the heart rate to the "High Performance Zone", in between 157 - 182 beats per minute for approximately 20 - 25 mins during the cardiovascular phase of the Art Worx Personal Fitness Training Session in an attempt to burn 500 calories per session.

Art Worx Personal Fitness Training System Phase I Evaluation / Preparation Phase

Exercises performed at approximately 80 beats per minute

I Upper Body

A Power Push Ups ( Gripping The Perfect Push Up )

1. Reverse Push Ups or Dips

B Body Bar Exercises ( 9 lb Bar ) ( Sessions 1-5; 32 Reps per exercise, Sessions 6 - 10; 40 Reps per exercise )

C Dumbbell Exercises ( 2 lbs - 5 lbs ) ( Sessions 1-5; 32 Reps per exercise, Sessions 6 - 10; 32 Reps per exercise / Leg Exercises Included )

II Abdominal / Leg Exercises ( Sessions 1-5; 32 Reps per exercise, Sessions 6 - 10; 40 Reps per exercise )

A Vertical Abdominal / Leg Exercises ( Starting Position : Lying on the Left / Right Side, Body Straight )

1. Single Knee to the Chest
a) Kick Out
2. Single Knee to the Shoulder
b) Kick Out
3. Single Leg Raise

B Sit Up Style Abdominal Work ( Starting Position : Upper Back / Legs 6 " off the floor, & Glutes touching the Floor )

1. Knees to the Chest ( Hands on the Floor )
2. Bicycles ( Alternate Elbow to Knee )
3. Leg Spreaders ( Hands under small of the back if necessary )
4. Cross Kicks ( Hands under small of the back if necessary )
5. Flutter Kicks ( Hands under small of the back if necessary )

C Glute / Back Exercises ( Starting Position : On All Fours, Hands, Knees & Toes touching the Floor )

1. Single Knee Raise
a) Single Leg Kick Out
2. Single Reverse Leg Extension
b) Single Leg Elevation

Art Worx Personal Fitness Training System Phase II Development Phase

Exercises performed at approximately 100 beats per minute

I Upper Body

A Power Push Ups ( Gripping Dumbbells / Increased Repetitions )

1. Reverse Push Ups or Dips

B Body Bar Exercises ( 9 lb Bar ) ( Sessions 11-15; 48 Reps per exercise, Sessions 16 - 20; 56 Reps per exercise )

C Dumbbell Exercises ( 3 lbs - 5 lbs ) ( Sessions 11-15; 40 Reps per exercise / Leg Exercises / Ankle Weights Included, Sessions 16 - 20; 48 Reps per exercise / Leg Exercises / Ankle Weights Included )

II Abdominal / Leg Exercises ( Sessions 11-15; 48 Reps per exercise, Sessions 16 - 20; 56 Reps per exercise )

A Vertical Abdominal / Leg Exercises ( Starting Position : Lying on the Left / Right Side, Body Straight / Ankle Weights Included )

1. Single Knee to the Chest
a) Kick Out
2. Single Knee to the Shoulder
b) Kick Out
3. Single Leg Raise

B Sit Up Style Abdominal Work ( Starting Position : Upper Back / Legs 6 " off the floor, & Glutes touching the Floor / Ankle Weights Included )

1. Knees to the Chest ( Hands on the Floor )
2. Bicycles ( Alternate Elbow to Knee )
3. Leg Spreaders ( Hands under small of the back if necessary )
4. Cross Kicks ( Hands under small of the back if necessary )
5. Flutter Kicks ( Hands under small of the back if necessary )

C Glute / Back Exercises ( Starting Position : On All Fours, Hands, Knees & Toes touching the Floor / Ankle Weights Included )

1. Single Knee Raise / Opposite Single Elbow Raise
a) Single Leg Kick Out / Opposite Single Forearm Extension
2. Single Reverse Leg Extension / Opposite Single Arm Punch
b) Single Leg Elevation / Opposite Single Arm Elevation

Art Worx Personal Fitness Training System Phase III Performance Phase

Exercises performed at approximately 100 beats per minute

I Upper Body ( Alternate Body Bar & Dumbbell Exercise Routines )

A Power Push Ups ( Gripping The Perfect Push Up / Increased Repetitions )

1. Reverse Push Ups or Dips

B Body Bar Exercises ( 9 lb Bar ) ( Sessions 21-25; 48 Reps per exercise, Sessions 26 - 30; 56 Reps per exercise / Leg Exercises Included / Ankle Weights Included )

C Dumbbell Exercises ( 4 lbs - 5 lbs ) ( Sessions 21-25; 48 Reps per exercise / Leg Exercises / Ankle Weights Included, Sessions 26-30; 56 Reps per exercise / Leg Exercises )

II Abdominal / Leg Exercises ( Sessions 21-25; 56 Reps per exercise, Sessions 26-30; 72 Reps per exercise )

A Vertical Abdominal / Leg Exercises ( Starting Position : Lying on the Left / Right Side, Body Straight / Ankle Weights Included )

1. Single Knee to the Chest
a) Kick Out
2. Single Knee to the Shoulder
b) Kick Out
3. Single Leg Raise

B Sit Up Style Abdominal Work ( Starting Position : Upper Back / Legs 6 " off the floor, & Glutes touching the Floor / Ankle Weights Included )

1. Knees to the Chest, Hands Gripping 3 - 5 lb Dumbbells moving back & forth in a pumping motion in conjunction with the knees
2. Bicycles ( Alternate Elbow to Knee )
3. Leg Spreaders, Hands Gripping 3 - 5 lb Dumbbells spreading to each side in a swinging motion in conjunction with the legs spreading
4. Cross Kicks, Hands Gripping 3 - 5 lb Dumbbells spreading to each side in a swinging motion & crossing the arms in conjunction with spreading & crossing the legs
5. Flutter Kicks, Hands Gripping 3 - 5 lb Dumbbells moving back & forth in a punching motion upward in conjunction with the legs

C Glute / Back Exercises ( Starting Position : On All Fours, Dumbbells in the Hands, Knees & Toes touching the Floor / Ankle Weights Included )

1. Single Knee Raise / Opposite Single Elbow Raise Hands Gripping 3 - 5 lb Dumbbells
a) Single Leg Kick Out / Opposite Single Forearm Extension Hands Gripping 3 - 5 lb Dumbbells
2. Single Reverse Leg Extension / Opposite Single Arm Punch Hands Gripping 3 - 5 lb Dumbbells
b) Single Leg Elevation / Opposite Single Arm Elevation Hands Gripping 3 - 5 lb Dumbbells

After completing the 3rd Phase of the Art Worx Personal Fitness Training System, your muscular & cardiovascular endurance will be at a it's highest level. This style of exercise is performed during the Cardiovascular Phase of the Art Worx Personal Fitness Training Session used in conjunction with the Art Worx Cardio Weight Lifting Regiment. Additional Cardiovascular exercises will be added and alternated during the Art Worx Personal Fitness Training Session such as Cardio Kickboxing, Military Calisthenics, & Circuit Training Relays exercises pushing the client's heart rate higher than any cardiovascular exercise machine ( Elliptical Machines, Treadmills, Stationary Bicycles, ect. ) in less time, dramatically increasing the level of cardiovascular fitness.

If you have any questions or comments feel free to e-mail me by clicking the image below.

J Lucky 7 Home Page | Art Worx Personal Fitness Training Home Page | DJ Lucky Home Page