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Steve Zim: Exercise Demonstration

CBN.com When it comes to exercise, I have a 90-day 3-day a week program that uses these 9 exercises:

Hollywood Push-up

Hollywood Fly

Hollywood Rear Delt

Hollywood Ball Curl

Hollywood Lunge

Hollywood Squat

Hollywood Reverse Lunge

Hollywood Crossover Crunch

Hollywood Ball Small Sit-up

Equipment needed:
Swiss balls, 4 - 5 pound dumbbells, floor mat.

3 day a week works out, 3 days of weights and a minimum of 3 days of aerobics. Lifting and aerobics can be done on the same day or opposite days. Aerobics can be anything from riding a bike, to walking, and using a  stairmaster etc… 

When doing your aerobics keep your heart rate between 60 and 80 percent of your maximum. Your maximum heart rate is determined by taking the number 220 – your age=maximum hear rate. Now multiply that number by .80 and .60. Example would be a 40 year old keeps their heart rate between 108 and 144 beats per minute.
12-week program-3 days a week.

How to pick out the correct amount of weight for each exercise. Begin with a weight that is easy, the last 4-5 repetitions should be challenging. Complete the set even if it means to lower the weights in the middle of the set. Some exercises may not need weights at all, like push-ups, reverse and regular lunges and squats. Squats, reverse lunges and regular lunges add weights by holding them in your hands while doing the exercises.

Week 1

DAY 1

Exercise Repetitions Weights Sets
Hollywood Fly 20   3
Hollywood Rear Delts 20   3
Hollywood Ball Curl   20   3
Hollywood Squat  20   3
Hollywood Reverse Lunge 20   3
Hollywood Cross-over Crunch  20   3

 

DAY 2

Exercise Repetitions Weights Sets
Hollywood Push-Up    20   3
Hollywood Rear Delts    20   3
Hollywood Lunge       20   3
Hollywood Reverse Lunge 20   3
Hollywood Ball Small sit-ups 20   3

 

DAY 3

Exercise Repetitions Weights Sets
Hollywood Squat   20   3
Hollywood Reverse Lunge 20   3
Hollywood Cross-over Crunch  20   3
Hollywood Fly    20   3
Hollywood Rear Delts 20   3
Hollywood Ball Curl     20   3
Hollywood Cross-over Crunch 20   3

 

Week 2

DAY 1

Exercise Repetitions Weights Sets
Hollywood Lunge  20   3
Hollywood Reverse Lunge 20   3
Hollywood Push-Up 20   3
Hollywood Fly    20   3
Hollywood Rear Delts 20   3
Hollywood Ball Curl     20   3
Hollywood Cross-over Crunch 20   3


   

DAY 2

Exercise Repetitions Weights Sets
Hollywood Rear Delts  20   3
Hollywood Fly     20   3
Hollywood Ball Curl  20   3
Hollywood Squat 20   3
Hollywood Reverse Lunge   20   3
Hollywood Ball Small sit-ups  20   3
Hollywood Cross-over Crunch  20   3


DAY 3

Exercise Repetitions Weights Sets
Hollywood Squat   20   3
Hollywood Reverse Lunge 20   3
Hollywood Lunge  20   3
Hollywood Push-Up 20   3
Hollywood Rear Delts 20   3
Hollywood Ball Curl  20   3
Hollywood Cross-over Crunch 20   3


 
Week 3

DAY 1

Exercise Repetitions Weights Sets
Hollywood Squat   20   3
Hollywood Reverse Lunge 20   3
Hollywood Push-Up 20   3
Hollywood Fly 20   3
Hollywood Rear Delts 20   3
Hollywood Ball Curl  20   3
Hollywood Cross-over Crunch 20   3


DAY 2

Exercise Repetitions Weights Sets
Hollywood Reverse Lunge 20   3
Hollywood Lunge 20   3
Hollywood Rear Delts 20   3
Hollywood Fly 20   3
Hollywood Ball Curl  20   3
Hollywood Ball Small sit-ups   20   3
Hollywood Cross-over Crunch 20   3

 

DAY 3

Exercise Repetitions Weights Sets
Hollywood Lunge 20   3
Hollywood Reverse Lunge 20   3
Hollywood Lunge 20   3
Hollywood Push-Up 20   3
Hollywood Rear Delts 20   3
Hollywood Ball Curl  20   3
Hollywood Cross-over Crunch 20   3

 

Week 4

DAY 1

Exercise Repetitions Weights Sets
Hollywood Push-Up 20   3
Hollywood Ball Curl  20   3
Hollywood Rear Delts 20   3
Hollywood Squat 20   3
Hollywood Ball Curl  20   3
Hollywood Reverse Lunge  20   3
Hollywood Cross-over Crunch 20   3


DAY 2

Exercise Repetitions Weights Sets
Hollywood Lunge 20   3
Hollywood Reverse Lunge  20   3
Hollywood Push-Up   20   3
Hollywood Rear Delts 20   3
Hollywood Ball Curl  20   3
Hollywood Fly  20   3
Hollywood Cross-over Crunch 20   3


DAY 3

Exercise Repetitions Weights Sets
Hollywood Rear Delts 20   3
Hollywood Fly  20   3
Hollywood Ball Curl    20   3
Hollywood Squat 20   3
Hollywood Lunge  20   3
Hollywood Ball Small sit-ups  20   3
Hollywood Cross-over Crunch 20   3


Week 5

DAY 1

Exercise Repetitions Weights Sets
Hollywood Fly  20   3
Hollywood Ball Curl  20   3
Hollywood Rear Delts 20   3
Hollywood Squat 20   3
Hollywood Lunge  20   3
Hollywood Reverse Lunge 20   3
Hollywood Cross-over Crunch 20   3


DAY 2

Exercise Repetitions Weights Sets
Hollywood Squat    20   3
Hollywood Reverse Lunge 20   3
Hollywood Push-Up 20   3
Hollywood Rear Delts  20   3
Hollywood Push-Up  20   3
Hollywood Ball Curl   20   3
Hollywood Cross-over Crunch 20   3


     

DAY 3

Exercise Repetitions Weights Sets
Hollywood Rear Delts 20   3
Hollywood Fly 20   3
Hollywood Reverse Lunge 20   3
Hollywood Squat 20   3
Hollywood Lunge 20   3
Hollywood Ball Small sit-ups 20   3
Hollywood Cross-over Crunch 20   3


Week 6

DAY 1

Exercise Repetitions Weights Sets
Hollywood Push-Up 20   3
Hollywood Ball Curl 20   3
Hollywood Rear Delts 20   3
Hollywood Squat 20   3
Hollywood Lunge 20   3
Hollywood Squat (again) 20   3
Hollywood Cross-over Crunch 20   3

 

DAY 2

Exercise Repetitions Weights Sets
Hollywood Squat 20   3
Hollywood Reverse Lunge 20   3
Hollywood Push-Up 20   3
Hollywood Rear Delts 20   3
Hollywood Push-Up 20   3
Hollywood Ball Small sit-ups 20   3
Hollywood Cross-over Crunch 20   3


DAY 3

Exercise Repetitions Weights Sets
Hollywood Reverse Lunge 20   3
Hollywood Squat 20   3
Hollywood Lunge 20   3
Hollywood Rear Delts 20   3
Hollywood Fly 20   3
Hollywood Ball Curl 20   3
Hollywood Small Ball sit-ups 20   3

Week 7

DAY 1

Exercise Repetitions Weights Sets
Hollywood Rear Delts 20   3
Hollywood Push-up 20   3
Hollywood Ball Curl 20   3
Hollywood Squat 20   3
Hollywood Squat (again) 20   3
Hollywood Reverse Lunge 20   3
Hollywood Small Ball sit-ups 20   3



DAY 2

Exercise Repetitions Weights Sets
Hollywood Push-Up 20   3
Hollywood Rear Delts 20   3
Hollywood Fly 20   3
Hollywood Squat 20   3
Hollywood Lunge 20   3
Hollywood Ball Small sit-ups 20   3
Hollywood Cross-over Crunch 20   3



DAY 3

Exercise Repetitions Weights Sets
Hollywood Rear Delts 20   3
Hollywood Fly 20   3
Hollywood Ball Curl 20   3
Hollywood Reverse Lunge 20   3
Hollywood Squat 20   3
Hollywood Lunge 20   3
Hollywood Small Ball sit-ups 20   3



Week 8

DAY 1

Exercise Repetitions Weights Sets
Hollywood Squat 20   3
Hollywood Squat (again) 20   3
Hollywood Reverse Lunge 20   3
Hollywood Rear Delts 20   3
Hollywood Push-up 20   3
Hollywood Ball Curl 20   3
Hollywood Cross-over Crunch 20   3



DAY 2

Exercise Repetitions Weights Sets
Hollywood Fly 20   3
Hollywood Rear Delts 20   3
Hollywood Ball Curl 20   3
Hollywood Reverse Lunge 20   3
Hollywood Lunge 20   3
Hollywood Ball Small sit-ups 20   3
Hollywood Cross-over Crunch 20   3



DAY 3

Exercise Repetitions Weights Sets
Hollywood Push-Ups 20   3
Hollywood Fly 20   3
Hollywood Ball Curl 20   3
Hollywood Reverse Lunge 20   3
Hollywood Squat 20   3
Hollywood Lunge 20   3
Hollywood Small Ball sit-ups 20   3



Week 9

DAY 1

Exercise Repetitions Weights Sets
Hollywood Push-Ups 20   3
Hollywood Rear Delts 20   3
Hollywood Fly 20   3
Hollywood Reverse Lunge 20   3
Hollywood Squat 20   3
Hollywood Lunge 20   3
Hollywood Small Ball sit-ups 20   3



DAY 2

Exercise Repetitions Weights Sets
Hollywood Squat 20   3
Hollywood Squat (again) 20   3
Hollywood Lunge 20   3
Hollywood Rear Delts 20   3
Hollywood Push-Up 20   3
Hollywood Ball Curl 20   3
Hollywood Small Ball sit-ups 20   3


DAY 3

Exercise Repetitions Weights Sets
Hollywood Push-ups 20   3
Hollywood Rear Delts 20   3
Hollywood Ball Curl 20   3
Hollywood Reverse Lunge 20   3
Hollywood Lunge 20   3
Hollywood Ball Small sit-ups 20   3
Hollywood Cross-over Crunch 20   3



Week 10

DAY 1

Exercise Repetitions Weights Sets
Hollywood Push-ups 20   3
Hollywood Rear Delts 20   3
Hollywood Fly 20   3
Hollywood Reverse Lunge 20   3
Hollywood Squat 20   3
Hollywood Lunge 20   3
Hollywood Small Ball sit-ups 20   3


DAY 2

Exercise Repetitions Weights Sets
Hollywood Squat 20   3
Hollywood Squat (again) 20   3
Hollywood Lunge 20   3
Hollywood Rear Delts 20   3
Hollywood Push-Up 20   3
Hollywood Ball Curl 20   3
Hollywood Small Ball sit-ups 20   3



DAY 3

Exercise Repetitions Weights Sets
Hollywood Push-ups 20   3
Hollywood Rear Delts 20   3
Hollywood Ball Curl 20   3
Hollywood Reverse Lunge 20   3
Hollywood Lunge 20   3
Hollywood Ball Small sit-ups 20   3
Hollywood Cross-over Crunch 20   3



Week 11

DAY 1

Exercise Repetitions Weights Sets
Hollywood Push-Ups 20   3
Hollywood Ball Curl 20   3
Hollywood Fly 20   3
Hollywood Reverse Lunge 20   3
Hollywood Squat 20   3
Hollywood Cross-over Crunch 20   3
Hollywood Small Ball sit-ups 20   3



DAY 2

Exercise Repetitions Weights Sets
Hollywood Rear Delts 20   3
Hollywood Push-Up 20   3
Hollywood Ball Curl 20   3
Hollywood Squat 20   3
Hollywood Squat (again) 20   3
Hollywood Lunge 20   3
Hollywood Small Ball sit-ups 20   3



DAY 3

Exercise Repetitions Weights Sets
Hollywood Fly 20   3
Hollywood Rear Delts 20   3
Hollywood Ball Curl 20   3
Hollywood Reverse Lunge 20   3
Hollywood Squat 20   3
Hollywood Cross-over Crunch 20   3
Hollywood Small Ball sit-ups 20   3



Week 12

DAY 1

Exercise Repetitions Weights Sets
Hollywood Push-Ups 20   3
Hollywood Ball Curl 20   3
Hollywood Fly 20   3
Hollywood Reverse Lunge 20   3
Hollywood Squat 20   3
Hollywood Cross-over Crunch 20   3
Hollywood Small Ball sit-ups 20   3



DAY 2

Exercise Repetitions Weights Sets
Hollywood Rear Delts 20   3
Hollywood Push-Ups 20   3
Hollywood Ball Curl 20   3
Hollywood Reverse Lunge 20   3
Hollywood Squat 20   3
Hollywood Cross-over Crunch 20   3
Hollywood Small Ball sit-ups 20   3



DAY 3

Exercise Repetitions Weights Sets
Hollywood Fly 20   3
Hollywood Rear Delts 20   3
Hollywood Ball Curl 20   3
Hollywood Squat 20   3
Hollywood Reverse Lunge 20   3
Hollywood Lunge 20   3
Hollywood Small Ball sit-ups 20   3

 

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