NOVA Gym 30 Day Standard Program Week 1 Day 2

This is the push-up. Assume a push-up position with your hands just outside of shoulder width. Lower your body until your chest touches the Nova Gym. Then press through your hands and return to the starting position. This is the chest fly series. Begin by pressing your arms out straight and above your head, squeezing the Nova Gym together. Then press your arms straight out in front of your chest, squeezing the gym. Next, press your arms out straight and down in front of your stomach. Keep repeating this series. This is the push-up. Assume a push-up position with your hands just outside of shoulder width. Lower your body until your chest touches the Nova Gym. Then press through your hands and return to the starting position. This is the chest fly series. Begin by pressing your arms out straight and above your head, squeezing the Nova Gym together. Then press your arms straight out in front of your chest, squeezing the gym. Next, press your arms out straight and down in front of your stomach. Keep repeating this series. This is the push-up. Assume a push-up position with your hands just outside of shoulder width. Lower your body until your chest touches the Nova Gym. Then press through your hands and return to the starting position. This is the chest fly series. Begin by pressing your arms out straight and above your head, squeezing the Nova Gym together. Then press your arms straight out in front of your chest, squeezing the gym. Next, press your arms out straight and down in front of your stomach. Keep repeating this series. This is the single arm chest press right side. Extend your left hand in front of your body. Hold your gym with your right elbow flared out to the side. Press forward, closing the Nova Gym and squeezing your chest. Return to the starting position, keeping your elbow out to the side. This is the single arm chest press left side. Extend your right hand in front of your body. Hold your gym with your left elbow flared out to your side. Press forward, closing the Nova Gym and squeezing your chest. Return to the starting position, keeping your elbow out to your side. This is the tricep extension right side. Begin in a tall position with your left hand holding the Nova Gym on your right side. Line the middle of the Nova Gym up with your right elbow keeping the flex packs facing in. Start with a bent right elbow and keeping the elbow stationary extend your right arm locking out and squeezing the back of your upper arm. Return to the starting position by bending your elbow to repeat. This is the tricep extension left side. Begin in a tall position with your right hand holding the Nova Gym to your left side. Line the middle of the gym up with your left elbow keeping the flex packs facing in. Keeping your elbow stationary extend your left arm locking out and squeezing the back of your upper arm. Return to the starting position by bending your elbow to repeat. This is the single arm chest press right side. Extend your left hand in front of your body. Hold your gym with your right elbow clipped out to the side. Press forward closing the Nova Gym and squeezing your chest. Return to the starting position keeping your elbow out to the side. This is the single arm chest press left side. Extend your right hand in front of your body. Hold your gym with your left elbow flared out to your side. Press forward closing the Nova Gym and squeezing your chest. Return to the starting position keeping your elbow out to your side. This is the tricep extension right side. Begin in a tall position with your left hand holding the Nova Gym on your right side. Line the middle of the Nova Gym up with your right elbow keeping the flex packs facing in. Start with a bent right elbow and keeping the elbow stationary extend your right arm locking out and squeezing the back of your upper arm. Return to the starting position by bending your elbow to repeat. This is the tricep extension left side. Begin in a tall position with your right hand holding the Nova Gym to your left side. Line the middle of the gym up with your left elbow keeping the flex packs facing in. Keeping your elbow stationary extend your left arm locking out and squeezing the back of your upper arm. Return to the starting position by bending your elbow to repeat. This is the single arm chest press right side. Extend your left hand in front of your body. Hold your gym with your right elbow flared out to the side. Press forward closing the Nova Gym and squeezing your chest. Return to the starting position keeping your elbow out to the side. This is the single arm chest press left side. Extend your right hand in front of your body. Hold your gym with your left elbow flared out to your side. Press forward closing the Nova Gym and squeezing your chest. Return to the starting position keeping your elbow out to your side. This is the tricep extension right side. Begin in a tall position with your left hand holding the Nova Gym on your right side. Line the middle of the Nova Gym up with your right elbow keeping the flex packs facing in. Start with a bent right elbow and keeping the elbow stationary extend your right arm locking out and squeezing the back of your upper arm. Return to the starting position by bending your elbow to repeat. This is the tricep extension left side. Begin in a tall position with your right hand holding the Nova Gym to your left side. Line the middle of the gym up with your left elbow keeping the flex packs facing in. Keeping your elbow stationary extend your left arm locking out and squeezing the back of your upper arm. Return to the starting position by bending your elbow to repeat. This is the seated ab crunch. Begin by sitting upright in a chair anchoring one end of the Nova Gym firmly between your legs and the other end at your chin. While keeping the ends in place squeeze your abdominals and close the Nova Gym by leaning forward from the waist. Return to the starting position to repeat. This is the seated back extension. Begin in a seated position with one end of the Nova Gym in a small loop of the door attachment. Place your feet in the loops on each side of the gym. Lean forward and hold the other end of the Nova Gym just below the chin. Pull your shoulder blades back as you move to an upright position. Then slowly lower back to the starting position to repeat. This is the seated ab crunch. Begin by sitting upright in a chair anchoring one end of the Nova Gym firmly between your legs and the other end at your chin. While keeping the ends in place squeeze your abdominals and close the Nova Gym by leaning forward from the waist. Return to the starting position to repeat. This is the seated back extension. Begin in a seated position with one end of the Nova Gym in a small loop of the door attachment. Place your feet in the loops on each side of the gym. Lean forward and hold the other end of the Nova Gym just below the chin. Pull your shoulder blades back as you move to an upright position. Then slowly lower back to the starting position to repeat. This is the seated ab crunch. Begin by sitting upright in a chair anchoring one end of the Nova Gym firmly between your legs and the other end at your chin. While keeping the ends in place squeeze your abdominals and close the Nova Gym by leaning forward from the waist. Return to the starting position to repeat. This is the seated back extension. Begin in a seated position with one end of the Nova Gym in a small loop of the door attachment. Place your feet in the loops on each side of the gym. Lean forward and hold the other end of the Nova Gym just below the chin. Pull your shoulder blades back as you move to an upright position. Then slowly lower back to the starting position to repeat. This is the reverse lunge tricep press right side. Begin by holding the Nova Gym with your left arm outstretched and your right elbow bent and on your side. Drop into a lunge by reaching back with your right leg. As you stand up drive your right hand forward locking out at the elbow and closing the Nova Gym. Return to the starting position to repeat. This is a reverse lunge tricep press left side. Begin by holding the Nova Gym with your right arm outstretched and your left elbow bent and on your side. Drop into a lunge by reaching back with your left leg. As you stand up drive with your left hand forward locking out at the elbow and closing the Nova Gym. Return to the starting position to repeat. This is the reverse lunge tricep press right side. Begin by holding the Nova Gym with your left arm outstretched and your right elbow bent and on your side. Drop into a lunge by reaching back with your right leg. As you stand up drive your right hand forward locking out at the elbow and closing the Nova Gym. Return to the starting position to repeat. This is a reverse lunge tricep press left side. Begin by holding the Nova Gym with your right arm outstretched and your left elbow bent and on your side. Drop into a lunge by reaching back with your left leg. As you stand up drive with your left hand forward locking out at the elbow and closing the Nova Gym. Return to the starting position to repeat. This is the reverse lunge tricep press right side. Begin by holding the Nova Gym with your left arm outstretched and your right elbow bent and on your side. Drop into a lunge by reaching back with your right leg. As you stand up drive your right hand forward locking out at the elbow and closing the Nova Gym. Return to the starting position to repeat. This is a reverse lunge tricep press left side. Begin by holding the Nova Gym with your right arm outstretched and your left elbow bent and on your side. Drop into a lunge by reaching back with your left leg. As you stand up drive with your left hand forward locking out at the elbow and closing the Nova Gym. Return to the starting position to repeat.