NOVA Gym 30 Day Standard Program: Week 1, Day 1

This is the squat with shoulder press, right side. Begin with your right arm bent, holding the Nova Gym just above your shoulder. Anchor across the body with your left hand. Start by squatting down, dropping your hips down and back as you lower, keeping your lower back flat. Return to the standing position and press your right hand overhead. Continue with the right arm for every squat. This is the squat with shoulder press, left side. Begin with your left arm bent, holding the Nova Gym just above your shoulder. Anchor across the body with your right hand. Start by squatting down, dropping your hips down and back as you lower, keeping your lower back flat. Return to the standing position and press your left arm overhead. Continue with the left arm for every squat. This is the bicep curl, right side. Begin by lining up the Nova Gym along the inside of your right arm with the flex packs facing in. Anchor with your left hand at your right shoulder. Curl your hand toward your shoulder, squeezing the bicep. Return to the starting position by extending your arm and repeat. This is the bicep curl, left side. Begin by lining up the Nova Gym along the inside of your left arm with the flex packs facing in. Anchor with your right arm across to your left shoulder. Curl your left hand toward your shoulder, squeezing the bicep. Return to the starting position by extending your arm and repeat. This is the squat with shoulder press, right side. Begin with your right arm bent, holding the Nova Gym just above your shoulder. Anchor across the body with your left hand. Start by squatting down, dropping your hips down and back as you lower, keeping your lower back flat. Return to the standing position and press your right hand overhead. Continue with the right arm for every squat. This is the squat with shoulder press, left side. Begin with your left arm bent, holding the Nova Gym just above your shoulder. Anchor across the body with your right hand. Start by squatting down, dropping your hips down and back as you lower, keeping your lower back flat. Return to the standing position and press your left arm overhead. Continue with the left arm for every squat. This is the bicep curl, right side. Begin by lining up the Nova Gym along the inside of your right arm with the flex packs facing in. Anchor with your left hand at your right shoulder. Curl your hand toward your shoulder, squeezing the bicep. Return to the starting position by extending your arm and repeat. This is the bicep curl, left side. Begin by lining up the Nova Gym along the inside of your left arm with the flex packs facing in. Anchor with your right arm across to your left shoulder. Curl your left hand toward your shoulder, squeezing the bicep. Return to the starting position by extending your arm and repeat. This is the squat with shoulder press, right side. Begin with your right arm bent, holding the Nova Gym just above your shoulder. Anchor across the body with your left hand. Start by squatting down, dropping your hips down and back as you lower, keeping your lower back flat. Return to the standing position and press your right hand overhead. Continue with the right arm for every squat. This is the squat with shoulder press, left side. Begin with your left arm bent, holding the Nova Gym just above your shoulder. Anchor across the body with your right hand. Start by squatting down, dropping your hips down and back as you lower, keeping your lower back flat. Return to the standing position and press your left arm overhead. Continue with the left arm for every squat. This is the bicep curl, right side. Begin by lining up the Nova Gym along the inside of your right arm with the flex packs facing in. Anchor with your left hand at your right shoulder. Curl your hand toward your shoulder, squeezing the bicep. Return to the starting position by extending your arm and repeat. This is the bicep curl, left side. Begin by lining up the Nova Gym along the inside of your left arm with the flex packs facing in. Anchor with your right arm across to your left shoulder. Curl your left hand toward your shoulder, squeezing the bicep. Return to the starting position by extending your arm and repeat. This is the lunge chest back. Begin by holding the Nova Gym with your arms outstretched. Drop into a lunge by reaching back with your right leg. Pull the Nova Gym closed by squeezing your chest. As you stand back up, pull your arms straight out and back to your sides, drawing the Nova Gym to your chest, squeezing your shoulder blades behind you. Now drop back with your left leg, lowering into a lunge and closing the Nova Gym. Stand back up and pull it apart. This is the front raise shoulder extension, right side. Begin with both arms straight. Raise your right arm straight in front of your body, stopping at shoulder height. At the same time, pull your left arm straight back behind you. Make sure to keep both arms straight the whole time. This is the front raise shoulder extension, left side. Begin with both arms straight, raising your left arm straight out in front of your body, stopping at shoulder height. At the same time, pull your right arm straight back behind you. Make sure to keep both arms straight the whole time. This is the lunge chest back. Begin by holding the Nova Gym with your arms outstretched. Drop into a lunge by reaching back with your right leg. Pull the Nova Gym closed by squeezing your chest. As you stand back up, pull your arms straight out and back to your sides, drawing the Nova Gym to your chest, squeezing your shoulder blades behind you. Now drop back with your left leg, lowering into a lunge and closing the Nova Gym. Stand back up and pull it apart. This is the front raise shoulder extension, right side. Begin with both arms straight. Raise your right arm straight in front of your body, stopping at shoulder height. At the same time, pull your left arm straight back behind you. Make sure to keep both arms straight the whole time. This is the front raise shoulder extension, left side. Begin with both arms straight, raising your left arm straight out in front of your body, stopping at shoulder height. At the same time, pull your right arm straight back behind you. Make sure to keep both arms straight the whole time. This is the lunge chest back. Begin by holding the Nova Gym with your arms outstretched. Drop into a lunge by reaching back with your right leg. Pull the Nova Gym closed by squeezing your chest. As you stand back up, pull your arms straight out and back to your sides, drawing the Nova Gym to your chest, squeezing your shoulder blades behind you. Now drop back with your left leg, lowering into a lunge and closing the Nova Gym. Stand back up and pull it apart. This is the front raise shoulder extension, right side. Begin with both arms straight. Raise your right arm straight in front of your body, stopping at shoulder height. At the same time, pull your left arm straight back behind you. Make sure to keep both arms straight the whole time. This is the front raise shoulder extension, left side. Begin with both arms straight, raising your left arm straight out in front of your body, stopping at shoulder height. At the same time, pull your right arm straight back behind you. Make sure to keep both arms straight the whole time. This is the Russian twist with chest. Begin in a seated position, leaning back to activate your abdominal muscles. Hold the Nova Gym in front of your body. Rotate to one side, closing the Nova Gym. Rotate to the other side, closing the Nova Gym again. This is the plank touch. Hold your body in a straight position with your hands directly under your shoulders. While keeping your hips as stationary as you can, shift your weight slightly over to one arm as you tap the Nova Gym with the other hand. Then shift your weight to the other arm as you tap the Nova Gym with the other hand. This is the Russian twist with chest. Begin in a seated position, leaning back to activate your abdominal muscles. Hold the Nova Gym in front of your body. Rotate to one side, closing the Nova Gym. Rotate to the other side, closing the Nova Gym again. This is the plank touch. Hold your body in a straight position with your hands directly under your shoulders. While keeping your hips as stationary as you can, shift your weight slightly over to one arm as you tap the Nova Gym with the other hand. Then shift your weight to the other arm as you tap the Nova Gym with the other hand. This is the Russian twist with chest. Begin in a seated position, leaning back to activate your abdominal muscles. Hold the Nova Gym in front of your body. Rotate to one side, closing the Nova Gym. Rotate to the other side, closing the Nova Gym again. This is the plank touch. Hold your body in a straight position with your hands directly under your shoulders. While keeping your hips as stationary as you can, shift your weight slightly over to one arm as you tap the Nova Gym with the other hand. Then shift your weight to the other arm as you tap the Nova Gym with the other hand.