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 tip:  Jump rope for 30 – 60 sec in between weight sets to increase your metabolic rate.