Nikon D5100 Digital SLR Camera with Nikon AF-S VR DX 18-55mm lens
$577 online
#4 in SLR Digital Cameras

April 2011 - Nikon - SLR - 16.2 megapixel - Optical Viewfinder - Crop Sensor - 3 x optical zoom - CMOS - Standard SD - SDHC - SDXC - Pop-up Flash - ISO 25600
The D5100 is a high-performance D-SLR designed to stimulate your creative side and help you create still images and movies like no other. The swing-out vari-angle monitor combines with the camera's D-movie function to enable unique shots from any angle. Still images or movies can be shot using a special effect to add a sense of magic. High Dynamic Range imaging lets you capture exquisitely detailed stills of high-contrast scenes. The perfect way to capture your view of the world, this camera was made with freedom of expression in mind.

Turbulence Training

CIRCUIT A
- 3 Exercises for 3 Rounds
- 30 Seconds Rest Between Exercises
- 1 Minute Rest Between Rounds

1. Hindu Squat - 20 Repetitions

2. Lunge - 20 Repetitions

3. Mountain Climber - 1 Minute or 60 Repetitions

CIRCUIT B (3 Exercises for 3 Rounds)

- 3 Exercises for 3 Rounds

- 30 Seconds Rest Between Exercises

- 1 Minute Rest Between Rounds

1. Hindu Push Ups - 20 Repetitions

2. Tibetan Rite Leg Raises - 20 Repetitions

3. Squat Thrusts - 1 Minute or 30 Repetitions

Exercise Plan - 3Day Cycle

Day 1

• Jumping Jack ~ 1x50
• Pull Ups ~ 3x8
• Decline Push Ups ~ 3x10
• Hand Stand Shoulder Press ~ 3x8
• Clap Push Ups ~ 3x10
• Dumbbell Curls ~ 3x10
• 21 Curls ~ 1x21
• Bench Dips ~ 1x30

Day 2

• Sprint Interval Training
• Step Ups 2x20
• Squat Jumps 2x20
• Ankle Bounce 1x100
• Plank ~ 3x2min
• Leg Raise ~ 3x10
• Side Plank ~ 3x2min
• Mountain Climber ~ 1x30

Day 3

• Rest or Qi Gong

Exercises 08 May 2011

Chin Ups - 3 x 6 Repetitions

Bent Over Row - 2 x 10 Repetitions

Dumbbell Curls - 3 x 8 Repetitions

Barbell Curl 21 - 2 Sets

...

Exercises 07 May 2011

Hanging Straight-Leg Raise - 3 x 5 Repetitions

Plank Elevated Feet - 3 x 60 Seconds

Plank Elbow-to-Hand Elevated Feet

• 5 Reps Left-to-Right Hand Up / Push-Up / Left-to-Right Hand Down
• 5 Reps Right-to-Left Hand Up / Push-Up / Right-to-Left Hand Down

Side Bridge Elevated Feet - 3 x 10 Repetitions Per Side

Clap Push Ups - 3 x 12 Repetitions

Decline Push Ups -3 x 20 Repetitions

Chest Dips - 3 x 10 Repetitions

Push Ups - 1 x 20 Repetitions

...

Exercises 06 May 2011

Hindu Squats - 1 x 20 Reps

Hindu Push Ups - 1 x 20 Reps

Interval Running - 5 x 1 Minute Run / 1 Minute Walk

Five Tibetan Rites

1. Clock-wise Spin - 1 x 10 Revolutions

2. Abdominal Crunch - 1 x 10 Reps

3. Abdominal Stretch - 1 x 5 Reps

4. Bridge - 1 x 5 Reps

5. Cobra to Dog Stance - 1 x 5 Reps

...

Exercise 05 May 2011

Hand Stand Press - 3 x 6 Repetitions

Upright Row, One Arm - 2 x 10 Repetitions

Rear Deltoid Row, One Arm - 2 x 10 Repetitions

Pull Ups - 3 x 6 Rpetitions

Inverted Supine Row - 2 x 10 Repetitions

Bent Over Row - 2 x 10 Repetitions

Dumbbell Curls - 2 x 6 Repetitions

...