Thursday, March 31, 2011

April Workout

Warm-up: 5-10 min
  • Walk 3 laps or jog 6 laps
  • Stretch hamstrings, quads, glutes, calves, pects, lats and lower back and neck muscles
    • Hold and perform stretch for 2x20 sec each
  •  30 sec push-ups, 30 sec sit-ups, 30 sec single leg squats (substitute 3 lap walk or jog if needed)

Strength Training (sets x reps) Perform the highest weight possible that you can do 4-8 reps.
Alternate your upper body days from your lower body days.
Rest 45-60 seconds in between sets

  • Upper Body (Substitute the machine with either a cable unit, bench, ball or simple tandem standing to increase the level of difficulty)
    • Tricep push-up Body weight (BW)(4 x 10) 
    • Hammer Curls (4x6)
    • Seated Military Press (4x6)
    • Push-up with row BW w/moderate weight dumbbell (4x10) 
    • Lat Pull down (4x6)
    • Bent Over Row (4x6)

  • Lower Body (feel free to add in free weights to increase the level of difficulty When possible)
    • Jump Squats (3x10) use BW
    • Hamstring Curls (4x6) (increase difficulty by performing on a ball 4x10)  
    • Scissor Lunges (4x10) BW
    • Burpee (with or without jump) (4x10) use BW
    • Leg Extension (4x6 each leg)
    • Mountain Climbers (3x1 min)

Cool Down

  •  Walk 3 laps or jog 6 laps
  • Stretch hamstrings, quads, glutes, hip adductors, hip external rotators, calves, pects, lats and lower back
    • Hold stretch for 2x20 sec each stretch

Core + Cardio 2-3xweek (no resistance training on these days)

  • Do regular warm up
  • Perform 30-40 min (or as much as tolerable) of cardio (Elliptical, stationary bike or other)
    • Core
      • Flutter Kicks (2x15-20)
      • Glute Bridges (2x15-20)
      • Medicine Ball Chops (2x15 each side)
    • Do regular cool down



Weight loss tip: Sprint in between your strength training sets to increase your metabolism. Don’t get discouraged the average person will only lose ½ pound a week.



Tuesday, March 29, 2011

March Workout


Warm-up:  5-10 min
  • Walk 3 laps or jog 6 laps (indoor track)
  • Stretch hamstrings, quads, glutes, calves, pects, lats, lower back and neck 
    • Hold stretch 2x20 sec each stretch
    • 1 min of Jumping jacks (substitute 3 lap walk or jog for jumping jacks if needed)
Resistance Training (sets x reps) Perform the highest weight possible that you can do 15-20 reps with.
                Alternate your upper body days from your lower body days.
                Rest 45-60 seconds in between sets
  • Upper Body (Substitute the machine with either a cable unit, bench, ball or simple tandem standing to increase the level of difficulty)
    • Tricep press (2 x 15)
    •  Bicep Curl (2x15)
    • Overhead Military Press on ball (2x15)
    • Chest press on ball (2x15)
    • Lat Pull down (2x15)
    • Back Row (2x15)
  • Lower Body (feel free to add in free weights to increase the level of difficulty)
    • Step ups (2x2 min)
    • Ball Wall Squats (2x15)
    • Side Lunges (2x15)
    • Kettlebell Swings (2x15)
    • Single Leg Squats (2x15 each leg)
    • High Knees or March in place (2x1 min)
Cool Down
  • Walk 3 laps or jog 6 laps (indoor track)
  • Stretch hamstrings, quads, glutes, hip adductors, hip external rotators, calves, pects, lats and lower back
    • Hold stretch for 2x20 sec each stretch


Core + Cardio 2-3xweek (no resistance training on these days)
  • Do regular warm up
  • Perform 30-40 min (or as much as tolerable)  of cardio (Elliptical, stationary bike or other)
    • Core 
      • Supermans (2x15-20)
      • Standard Crunches (2x15-20)
      • Cable Chops (2x15 each side)
      • Do regular cool down

Weight loss tip:  Decrease your daily caloric intake by 100 calories and increase your daily caloric output by 200-300 calories each day. Don’t get discouraged the average person will only lose ½ pound a week.