| |
Cardio weights program
This routine is the next step up in intensity. It is designed some one who wants to apply a proper weight training routine into their workout but still want to apply a degree of cardio-based training to get the body warmed up. Take the cardio efforts out if you wanted to make it solely a weight routine.
-
Cardio warm up: 5 minutes easy cardio
-
Cardio build up: 3 to 5 minutes moderate cardio
-
Cardio Intervals: 5 x 1 minute efforts with 1-minute recovery & cool down (vary this)
-
Weights = about 1 mins rest between sets
-
Lat Pulldown 3 sets 12-15 reps (first set is lighter warm up)
-
Bench press 3 sets 12-15 reps (first set is lighter warm up)
-
Leg press 3 sets 12-15 reps (first set is lighter warm up)
-
Seated row 3 sets 12-15 reps (first set is lighter warm up)
-
Shoulder press 3 sets 12-15 reps (first set is lighter warm up)
-
Fitball back 3 sets 12-15 reps
-
Fitball abs 3 sets 12-15 reps
-
Stretch: 5 minutes of light stretch
Intermediate cardio / weights for the home
This session is the next step up from the intro cardio / weights mix for the home. It mimics the gym session listed above, but is designed with equipment that enables those who don’t have gyms to do it at home. Like the session above this session takes out the non-stop component and applies multiple sets of exercises. Start with two sets and have a minute or two's rest between each set, then build up to the recommended 3 sets when ready.
-
Warm up: 5 minute walk up the road.
-
Build up: 3-5 minute build up in speed.
-
Efforts: 10 minutes of power walking to different poles.
-
Exercises: Develop your own strengthening routine. Treat the first set like a warm up so as not to work the muscles too hard. The second set should feel the muscles working, but not trash them. The last set should feel the muscles burn – listen to your body but don’t go crazy. Give yourself some light rest between each set.
-
- 3 sets of push ups (do ladies push ups if this is appropriate).
-
- 3 sets of shoulder press (with soup cans).
-
- 3 sets of abdominal crunches.
-
- 3 sets of single leg lunges (leg down to 90degrees, pulse 3 inches back up, back down to 90degress, then up – this is one repetition).
-
- 3 sets of alternate arm / leg raises (laying on stomach and lifting the arm and leg behind). This should be slow and controlled and not hurt the back – don’t race it! Get a trainer in to show you if unsure.
-
Stretch: 5-10 minutes worth of stretching.
|
|
