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Enhanced Results Driven Workout

Circuit

|WARM UP |- Duration of 10 minutes – Treadmill, Bike, Brisk Walking, Elliptical |

|CARDIO |- 3x’s per week for a 30 + minute duration – Monitor your level of exertion – Talk test heart rate monitoring |

| |- 60 – 70% MHR (Unfit participants may need to start at a lower intensity) |

|FLEXIBILITY |- Stretch after your warm up or after each exercise or at the end as part of your cool down segment. |

| |- Hold your stretches for 20 – 60 seconds. Minimum of 15 seconds please . . . |

NOTES:

• Resistance can be measured by making sure that the last 2 reps of every set is a challenge.

• Take a day of rest in between a resistance weight training routine:

Example:

Mon – Wed – Fri – Sun

Tues – Thurs – Sat – Mon

• Hydrate before, during and after your workout

Prepare yourself before starting the movement by flexing each muscle(s) (this is your Target) upon which you are to focus. This will help you feel the actual muscles that you are to use during the movement phase.

Complete 1 set of each exercise of 10-12 repetitions unless noted on schedule there is a change. Take no rest in between sets or exercises until you have completed a full circuit of all of the exercises outlined in this routine. Once you complete an entire circuit then you should rest for 3 minutes and repeat two more times to complete your workout. For instance you will need to complete all of the following before you stop to reset:

|RESISTANCE 2-3 Sets of 10-12 Rep Range |Weight in lbs |

|Unless other wise stated in time | |

|FREQUENCY of 3x Per Week | |Wk1 |Wk2 |Wk2 |Wk4 |Wk5 |

|Thighs |Squats |MedBand | | | | | |

|Quadriceps/Glute/Hams |Lunge |30 sec | | | | | |

|Thighs |Grouch walk |30 sec | | | | | |

|Calves |Standing Calve press |Body | | | | | |

|Back – Lats |Lawn Mower Pulls |MedBand | | | | | |

|Chest – Pecs |1/ or full Push ups |Body | | | | | |

|Shoulders |Dumbbell Shoulder P |5 | | | | | |

|Triceps |1 arm extensions |5 | | | | | |

|Biceps |Bicep Band Curls |MedBand | | | | | |

|Abdominal |Plank/Bicycle |0 | | | | | |

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