The Clow Experience
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Fitness for the Body, Mind, & Soul
Fitness for the Body, Mind, & Soul
"It's not a diet, It's a lifestyle."
Your New Beginning


"The Routine" is an exercise regiment you will be completing 3 days each week.  It is only 3 sessions that can be completed at your convenience.  Each session lasts around 1 hour, depending on the intensity YOU train with.  Sessions must be spread throughout the week allowing for a minimum of one day's rest before the start of the next session.  (Example:  "The Routine" could be completed on Tuesday, Thursday, and Saturday's.  This will allow 1 rest day after  Tuesday & Thursday sessions and 2 rest days after the Saturday session.)

Before diving in immediately to the exercises you will be completing you must understand why each session is important and the overall goal for your body.   


"The Routine" - Session 1



FITNESS THAT LASTS FOR A LIFETIME

JUST CLICK BELOW
We are now ready for your first session!  

Below you will find everything you need to complete each exercise in this session.  Each has a video of how to complete the exercise correctly.  We do not want injuries!  At the bottom of the page you will find a downloadable tracking form for this session so you can start tracking results today!


Everyone's level of physicality will vary so you must begin slowly ensuring you do not become discouraged!  Each exercise requires a certain number of sets (number of times you complete the exercise) to be completed.  Please use the chart to your left, on EVERY exercise, to ensure your success.
The Clow Experience - Set Chart
​  "Session 1"
  • Beginners - 3 sets
  • Intermediate - 4 sets
  • Advanced - 5 sets
  • Super Human - 6 sets
​Depending on your own athletic ability complete as many sets as required in the chart above. 
(Remember the number of repetitions for every set may vary. Complete as many pushups as you can until you reach muscle exhaustion. That is considered one full set. That could be 2 for you, or possibly 50. Complete as many as you can until you reach muscle exhaustion.)


1.  Pushups
Modify to your current ability...
Maybe your current physical ability will not allow you to complete a full pushup off the floor. If that is the case you can complete the push-ups either with your knees on the floor (modified pushup) or by doing a standing wall pushup.  We want progression so you may start with wall pushups, move on to modified pushups and then finally full blown pushups off the training bar! The point is to have fun with it and keep progressing forward!
For beginners the video to the right shows a great progression program that you can apply.  It also shows you the correct form to prevent injury.
2.  Lateral Raise
​Depending on your own athletic ability complete as many sets as required in the chart above. 
(Remember the number of repetitions for every set may vary. Complete as many lateral raises as you can until you reach muscle exhaustion. That is considered one full set. That could be 2 for you, or possibly 50. Complete as many as you can until you reach muscle exhaustion.)


Modify to your current ability...
Maybe your current physical ability limits the use of a dumbell immediately.  If that is the case you can complete the lateral raise with no weight.   We want progression So start slow, have fun and progress! 
The video to the right shows the proper form for your lateral raises.
3.  Kickbacks
​Depending on your own athletic ability complete as many sets as required in the chart above. 
(Remember the number of repetitions for every set may vary. Complete as many kickbacks as you can until you reach muscle exhaustion. That is considered one full set. That could be 2 for you, or possibly 50. Complete as many as you can until you reach muscle exhaustion.)


Modify to your current ability...
Maybe your current physical ability limits the use of a dumbell immediately.  If that is the case you can complete the kickback with no weight.   We want progression So start slow, have fun and progress! 
The video to the right shows the proper form for your kickbacks.
4.  Military Press
​Depending on your own athletic ability complete as many sets as required in the chart above. 
(Remember the number of repetitions for every set may vary. Complete as many military presses as you can until you reach muscle exhaustion. That is considered one full set. That could be 2 for you, or possibly 50. Complete as many as you can until you reach muscle exhaustion.)


Modify to your current ability...
Maybe your current physical ability limits the use of a dumbell immediately.  If that is the case you can complete the military press with no weight.   We want progression So start slow, have fun and progress! 
5.  Dumbbell Side Bend
​Depending on your own athletic ability complete as many sets as required in the chart above. 
(Remember the number of repetitions for every set may vary. Complete as many side bends as you can until you reach muscle exhaustion. That is considered one full set. That could be 2 for you, or possibly 50. Complete as many as you can until you reach muscle exhaustion.)


Modify to your current ability...
Maybe your current physical ability limits the use of a dumbell immediately.  If that is the case you can complete the side bend with no weight.   We want progression So start slow, have fun and progress! 
The video to the right shows the proper form for your side bends.
Exercise # 6 & 7 are OPTIONAL EXERCISES! - Choose any exercise you would like...
Remember to keep it fun.  Any exercise is fine.  This is your time to focus on those areas you want.  Even mix in some cardio it's completely up to you!  Guys you may want to throw in a few extra lifts!
The video to the right is just an example!  It's a little more advanced.  Again this is whatever you want to try or focus on.
Thats IT!  You have now completed Session 1 of "The Clow Experience"...
The Next Step
​Click the file to the right to Download the Session 1 Tracking Form
Now that you have completed Session 1 of The Routine it's time we took a look at the next session.  Session 2 is a completely different exercise regiment based on the same principles you just used!  The three different sessions you complete during the week will use every major muscle group in your body. 

TAKE THE NEXT STEP IN BECOMING FIT FOR LIFE!
SESSION 2
The video to the right shows the proper form for the press which can also be completed while standing.
 You must read the articles below to understand the regiment and the principles you are going to apply.