Current Work out Regime
Currently work out 4 times a week. Started with 2 times a week with a personal trainer that gave me that extra kick in the butt that I needed at the time....
Now I'm able to kick my own butt...
Start with a 10-15 minute warm up walk/ jog on the treadmill
Work larger muscle groups first.....to smaller muscle groups...
Leg Press 12-15 reps at 200 lbs times 2
Leg curls 12-15 reps at 50 lbs times 2
another leg machine 12- 15 reps at 40 lbs times 2
Hip Abductor 12-15 reps at 65 times 2
Arm machines ( you choose) 12- 15 reps times 2 70 lbs
chest press 12-15 reps 35lbs times 2
Ab Crunch 65 lbs times 20 times 2
In between each set my trainer wanted me to be sure to try to keep my heart rate up and said this is the trick to it all....plus varying the different things done in between...changing it up
15 jump sqwats...these are killers but effective
20 steps with weights
12 lunges with weights
using the step jumping with two feet from floor to step and back down again x 20....definate killers
After all of this I tend to vary between 20 minutes of Cardio and 35 minutes of Cardio
varying between running on the treadmill....walking on treadmill and using the Elipical even though I have been told the Eliptical was more effective for burning calories.......
Good luck...and make sure to keep in mind I worked up to this....
Start at your own pace with your own weight strength....and duration of Cardio...
If you kill yourself in the beginning...
you won't want to keep coming back...
Keep posted for my next excerpt...where I have added Pilates....and then when I will be Adding the Learn to Run group.....
Here are v
Now I'm able to kick my own butt...
Start with a 10-15 minute warm up walk/ jog on the treadmill
Work larger muscle groups first.....to smaller muscle groups...
Leg Press 12-15 reps at 200 lbs times 2
Leg curls 12-15 reps at 50 lbs times 2
another leg machine 12- 15 reps at 40 lbs times 2
Hip Abductor 12-15 reps at 65 times 2
Arm machines ( you choose) 12- 15 reps times 2 70 lbs
chest press 12-15 reps 35lbs times 2
Ab Crunch 65 lbs times 20 times 2
In between each set my trainer wanted me to be sure to try to keep my heart rate up and said this is the trick to it all....plus varying the different things done in between...changing it up
15 jump sqwats...these are killers but effective
20 steps with weights
12 lunges with weights
using the step jumping with two feet from floor to step and back down again x 20....definate killers
After all of this I tend to vary between 20 minutes of Cardio and 35 minutes of Cardio
varying between running on the treadmill....walking on treadmill and using the Elipical even though I have been told the Eliptical was more effective for burning calories.......
Good luck...and make sure to keep in mind I worked up to this....
Start at your own pace with your own weight strength....and duration of Cardio...
If you kill yourself in the beginning...
you won't want to keep coming back...
Keep posted for my next excerpt...where I have added Pilates....and then when I will be Adding the Learn to Run group.....
Here are v
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