The Clow Experience
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"The Routine" - Session 2


Fitness for the Body, Mind, & Soul
YOU ARE NOW READY FOR SESSION 2!
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).  Please use the chart to your left on  EVERY exercise to ensure your success.
The Clow Experience - Set Chart
​  "Session 2"
  • Beginners - 3 sets
  • Intermediate - 4 sets
  • Advanced - 5 sets
  • Super Human - 6 sets
1.  Dumbbell 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 dumbbell 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, again that is considered one set.)


Modify to your current ability...
Maybe your current physical ability will not allow you to complete a dumbbell press with much weight. If that is the case you can complete the press either with very limited weight or none at all.  We want progression, so start light.  The point is to have fun with it and keep progressing forward!  
Remember this can be completed with a bench or just by laying on the ground.
2.  Simple Crunch

​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 crunches 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, again that is considered one set.)


Modify to your current ability...
Maybe your current physical ability will not allow you to complete very many crunches.  That's fine!  !We want progression, so start light and track your progress.  The point is to have fun with it and keep progressing forward!    
For even further resistance, plate weights can be held behind the head as you complete this exercise.  If you are using weights, track your progression!
3.  Weighted Reverse Lunge

​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 reverse lunges 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, again that is considered one set.)


Modify to your current ability...
​Maybe your current athletic ability prevents you from completing the lunge with any weight.  Try using no weight.  You can even brace yourself with a chair and do as much as you can.  We want progression, so start light and track your progress.  The point is to have fun with it and keep progressing forward!    
This video shows the lunge with no weight.  If your using your dumbbells simply hold them in each hand by your sides as you complete the lunge.
4.  Cross Body Crunch

​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 cross body crunches 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, again that is considered one set.)


Modify to your current ability...
​Maybe your current physical ability will not allow you to complete very many cross body crunches. That's fine! We want progression​, so start light and track your progress. The point is to have fun with it and keep progressing forward!  
For even further resistance, plate weights can be held behind the head as you complete this exercise. If you are using weights, track your progression!
5.  Standing Alternating Curl

​Maybe your current physical ability will not allow you to stand while you complete this exercise That's fine! We want progression​, so have a seat and do your best. The point is to have fun with it and keep progressing forward!
​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 standing curls 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, again that is considered one set.)


Modify to your current ability...
This exercise may be completed while sitting if standing seems to difficult. 
6.  Deep Stretch

Believe in or not but stretching is an important part of The Clow Experience.  A stretched muscle is 30% more effective than an unstretched one.  So to maximize your metabolism increase through the calisthenics and resistance training you just completed a deep stretch is a must!
 
Feel free to complete your optional exercise before or after this stretch.  I usually take a jog to end this regiment.  (My optional comes after the stretch.)  



Modify to your current ability...
This type of stretching is important for the end of this session.  Feel free to modify any of the stretches to meet your current ability.  Do as much as you can but really focus on enjoying yourself.  It should not hurt.  
This is an excellent routine and the one I follow personally with a few of my own favorites.
Exercise 7 is an OPTIONAL EXERCISE! - 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.  A little cardio never hurts!  Even finish with additional stretching, it's up to you.
The video to the right is just an example!  It's fun!   Again this is whatever you want to try or focus on.
Thats IT!  You have now completed Session 2 of "The Clow Experience"...
The Final Step in the Routine
​Click the file to the right to Download the Session 2 Tracking Form
Now that you have completed Session 2 of The Routine it's time we took a look at the final session.  Session 3 is next and will NOT disappoint.  This regiment will complete the full body workout and force your metabolism to spike. 

FINISH IT!
SESSION 3