Tuesday, May 10, 2011

May Workout

May Workout

Warm-up:  5-10 min
    •  Stretch hamstrings, quads, glutes, calves, pects, lats and lower back and neck muscles
      •  Hold stretch for 2x20 sec each stretch (30 sec if your muscles can tolerate the stretch)
    • 5 – 10 minute warm-up. Take your pick (The idea is to get warm and to break a sweat)
    • 30 sec Jumping Jacks / 30 sec Jump Rope / 30 sec  Prisoner Squats
Endurance  Training (sets x reps) Perform the highest weight possible that you can do 12-16 reps with.
                Alternate your upper body days from your lower body days.
                Rest 30-45 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)
o   Upward Row (2x16) Use the cable machine for this one
o   Standing Double Cable Bicep Curl  (2x16)
o   Skull Crushers on Stability ball (2x16)
o   Tandem Cable Chest Press (2x16)
o   Kneeling Lat Pull down (2x16)
o   Kettlebell Press (2x16)

·         Lower Body
o   Leg Kickbacks (2x16)
o   Glute Bridges (2x16) (increase difficulty by performing on a ball or by placing weights on or near the hips)
o   Double Knee Tucks  (2x16)
o   Squat Press   (2x16)
o   Calve Raise with Cable (2x16) (Do seated w /  weights on the knees to target the Soleus)
o   Hip Adduction w / Cable (2x16 each leg)

Cool Down
·         Walk 3 laps or jog 6 laps
·         Stretch hamstrings, quads, glutes, hip adductors, hip external rotators, calves, pects, lats and lower back
o   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)
o   Core 
§  Medicine Ball Twists (2x15-20)
§  Leg Climbers (2x15-20 each side)
§  Bicycles (2x15-20)
·         Do regular cool down

Weight loss tipJump rope for 30 – 60 sec in between weight sets to increase your metabolic rate.  


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