NOVA Gym 30 Day Standard Program Week 1 Day 2

This is a squat with back fly. Begin by holding the Nova Gym with your arms outstretched. Squat down, drop your hips down and back as you lower, keeping your lower back flat. Then, press through your heels to return to a standing position. As you stand up, pull your arms straight out and back to your sides, drawing the Nova Gym to your chest and squeezing your shoulder blades behind you. 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 towards 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 towards your shoulder, squeezing the bicep. Return to the starting position by extending your arm and repeat. This is the squat with back fly. Begin by holding the Nova Gym with your arms outstretched. Squat down, drop your hips down and back as you lower, keeping your lower back flat. Then, press through your heels to return to a standing position. As you stand up, pull your arms straight out and back to your sides, drawing the Nova Gym to your chest and squeezing your shoulder blades behind you. 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 towards 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 towards your shoulder, squeezing the bicep. Return to the starting position by extending your arm and repeat. This is the squat with back fly. Begin by holding the Nova Gym with your arms outstretched. Squat down, drop your hips down and back as you lower, keeping your lower back flat. Then, press through your heels to return to a standing position. As you stand up, pull your arms straight out and back to your sides, drawing the Nova Gym to your chest and squeezing your shoulder blades behind you. 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 towards 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 towards your shoulder, squeezing the bicep. Return to the starting position by extending your arm and repeat. This is the squat with row, right side. Start by anchoring one end of the Nova Gym with your left hand on your right ribcage, extending your right arm in front. Begin by squatting down and as you stand back up, drive your elbow past your side and squeeze your shoulder blade as far back as you can. Extend your arm back to the starting position and lower into another squat. This is the squat with row, left side. Start by anchoring one end of the Nova Gym with your right hand on your left ribcage and extend your left arm in front. Begin by squatting down. As you stand back up, drive your elbow past your side and squeeze your shoulder blade as far back as you can. Extend your arm back to the starting position and lower into another squat. This is the lateral raise. Begin by standing in a tall position with Nova Gym in front of your waist. With your arms straight, start the movement by pulling the Nova Gym apart, raising your arms out to your sides, stopping at shoulder height. Return to the starting position to repeat. This is the remaining deadlift. Begin by anchoring one end of the Nova Gym in a small loop of the door attachment. Place your feet through the closest loops on each side of the Nova Gym. Hold the other side of the Nova Gym at your chest. Keep your back flat and drop your hips back as you lean forward at the waist. Once you feel the stretch in the back of your upper legs, return to the standing position to repeat. This is the resistive squat. Begin by placing one end of the Nova Gym in the middle loop of the door attachment. Place your feet in the loops on each side of the Nova Gym. Keep your toes slightly out and your back flat as you squat down. Hold the other end of the Nova Gym in front of your chest for the whole movement. Press through your heels to a standing position and repeat. This is the squat with row right side. Start by anchoring one end of the Nova Gym with your left hand on your right ribcage, extending your right arm in front. Begin by squatting down and as you stand back up, drive your elbow past your side and squeeze your shoulder blade as far back as you can. Extend your arm back to the starting position and lower into another squat. This is the squat with row left side. Start by anchoring one end of the Nova Gym with your right hand on your left ribcage and extend your left arm in front. Begin by squatting down. As you stand back up, drive your elbow past your side and squeeze your shoulder blade as far back as you can. Extend your arm back to the starting position and lower into another squat. This is the lateral raise. Begin by standing in a tall position with Nova Gym in front of your waist. With your arms straight, start the movement by pulling the Nova Gym apart, raising your arms out to your sides, stopping at shoulder height. Return to the starting position to repeat. This is the remaining deadlift. Begin by anchoring one end of the Nova Gym in a small loop of the door attachment. Place your feet through the closest loops on each side of the Nova Gym. Hold the other side of the Nova Gym at your chest. Keep your back flat and drop your hips back as you lean forward at the waist. Once you feel the stretch in the back of your upper legs, return to the standing position to repeat. This is the resistive squat. Begin by placing one end of the Nova Gym in the middle loop of the door attachment. Place your feet in the loops on each side of the Nova Gym. Keep your toes slightly out and your back flat as you squat down. Hold the other end of the Nova Gym in front of your chest for the whole movement. Press through your heels to a standing position and repeat. This is the squat with row right side. Start by anchoring one end of the Nova Gym with your left hand on your right ribcage, extending your right arm in front. Begin by squatting down and as you stand back up, drive your elbow past your side and squeeze your shoulder blade as far back as you can. Extend your arm back to the starting position and lower into another squat. This is the squat with row left side. Start by anchoring one end of the Nova Gym with your right hand on your left ribcage and extend your left arm in front. Begin by squatting down. As you stand back up, drive your elbow past your side and squeeze your shoulder blade as far back as you can. Extend your arm back to the starting position and lower into another squat. This is the lateral raise. Begin by standing in a tall position with Nova Gym in front of your waist. With your arms straight, start the movement by pulling the Nova Gym apart, raising your arms out to your sides, stopping at shoulder height. Return to the starting position to repeat. This is the Romanian deadlift. Begin by anchoring one end of the Nova Gym in a small loop of the door attachment. Place your feet through the closest loops on each side of the Nova Gym. Hold the other side of the Nova Gym at your chest. Keep your back flat and drop your hips back as you lean forward at the waist. Once you feel the stretch in the back of your upper legs, return to the standing position to repeat. This is the resistive squat. Begin by placing one end of the Nova Gym in the middle loop of the door attachment. Place your feet in the loops on each side of the Nova Gym. Keep your toes slightly out and your back flat as you squat down. Hold the other end of the Nova Gym in front of your chest for the whole movement. Press through your heels to a standing position and repeat.