Monday, April 30, 2012

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. 

Endurance training is perfect for toning and shaping your body's musculature. Plus endurance training is great for maintaining overall muscle health. 

                Alternate your upper body days from your lower body days.
                Rest 30-45 seconds in between sets - Of course sets and reps are just suggestions; if you can tolerate more sets or reps than by all means...GO FOR IT!

·         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 4 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 your favorite 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 at a high intensity for 30 – 60 sec in between weight sets to increase your [Exercise Post-Oxygen Consumption (EPOC)] metabolic rate.  


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