WEIGHT TRAINING


 

 WEDNESDAYCardio & Legs, Back, Biceps + Abs

 

    • WEEK A: Slanted Free Weight Leg Press, Smith Machine Squats, Lat Pull Downs, Low Cable Row, Back Extensions

 

    • WEEK B: Lunges foot on BOSU, One-Arm Dumbell Row, Hammer Curls, Pull-Up Machine

 

THURSDAYCardio & Legs, Chest, Triceps + Abs

 

    • WEEK A: Smith Machine Lunges, Step-Ups, Chest Press Machine, Tricep Machine, Bench Dips

 

    • WEEK B: Slanted Free Weight Leg Press, Smith Machine Squats, Push-Ups hands on flat side of BOSU, Dips on pull-up machine, Tricep Push-Downs on cables

 

FRIDAYCardio & Legs, Shoulder + Abs (or add Chest Triceps here)

 

    • WEEK A: Hamstring Freemotion, Lunges with foot on BOSU + front/side raises, Shoulder Press with dumbbells, Push-Ups on floor

 

    • WEEK B: Hamstring Freemotion, Squats on BOSU, Wall Sit, Bent-Over Flyes, Shoulder Press with bar, Upright Rows

 

ABS1

    • Regular Crunches in the Middle
    • Oblique Crunches – Alternate Right & Lef
    • Legs Extended, Ankles Crossed – Reverse Crunches
    • Regular Bicycles (20 each side)
    • Plank Position on Elbows & Toes

 

ABS2

    • Double Crunch with stability ball under legs (lift it) – 20 reps
    • Regular Crunch on top of stability ball (20 reps)
    • Oblique Crunch on top of stability ball – Alternate R/L (20 each)
    • Plank on top of stability ball (hold for a count of 20)

 

ABS3

    • Crunches in the Middle Up for 2, Down for 2 – 10 reps
    • Oblique Crunches - Legs Extended, Ankles Crossed alt R/L - 20 reps
    • Bent Knee Double Crunches in the Middle – 20 reps
    • Bicycles – 20 each side then finish with 20 total FAST
    • Plank Position on Hands & Toes – Bring Opposite Knee to Opposite Wrist (‘pinky-side’) – 20 each side

 

ABS4

    • Regular Crunches in the Middle with Opposite Knee Lift (20 reps)
    • Bent Knee Reverse Crunches – Shins Parallel with Ceiling  (20 reps)
    • Bent Knee Double Crunches – Shins Parallel with Ceiling  (20 reps)
    • Pilates Bicycles (“Hug” Opposite Knee into Chest & Switch) (20 reps)
    • Tuck-Ups – Sit Upright, Hands Flat Behind Hips (fingers pointing towards lower body), Tuck Knees into Chest & Straighten Out (20 reps)

 

ABS5

    • Oblique Crunches with Opposite Knee Lift – Alternate Right & Left bringing opposite knee to elbow (20 reps
    • Right Ankle on Left Knee – Oblique Crunches to one side (20 reps
    • Right Ankle on Left Knee – Double Crunches in the Middle (20 reps
    • Left Ankle on Right Knee – Oblique Crunches to one side (20 reps
    • Left Ankle on Right Knee – Double Crunches in the Middle (20 reps)

 

ABS6

    • Regular Crunches in the Middle Up for 3, Down for 1 (10 reps)
    • Regular Crunches in the Middle Up for 1, Down for 3 (10 reps)
    • Legs Extended, Ankles Crossed – Double Crunches (20 reps)
    • Knees Drop to Left – Crunches (20 reps)
    • Knees Drop to Right – Crunches (20 reps)

 

 


Cardio & Legs, Back, Biceps

 

    • Slanted Free Weight Leg Press: 10lbs on each side push through heels – 15 reps, pulse 10

 

    • Smith Machine Squats: lift bar, un-hook, feet in front & sit back – 10lbs on each side – 15 reps, pulse 10

 

    • Lat Pull Downsimages: lean back slightly & squeeze shoulder blades, weight 55lbs – 15 reps

 

    • Low Cable Row: 20 lbs, 15 reps, squeeze shoulder blades

 

    • Back Extensions: 15 reps, no weight – go no lower than horizontal & no higher than your body in line

 


Cardio & Legs, Chest, Triceps

 

    • Smith Machine Lunges: 10lbs on either side of bar, weight on front heel, knee over ankle – 15 reps, pulse for 10

 

    • Step-Ups (up, up, down, tap): hold 10lb plates – 15 reps

 

*Do Lunges then Step-Ups for Right leg then Lunges & Step-Ups for Left leg

 

    • Chest Press Machine: 35 lbs – seat 3 – 15 reps, pulse 10

 

    • Tricep Press Machine: 50 lbs (grab side handles) – seat 3 – 15 reps, pulse 10

 

    • Bench Dips: no weight, 15-20 reps

 

 

Cardio & Legs, Shoulder + Abs (or add Chest Triceps here)

 

    • WEEK A: Hamstring Freemotion, Lunges with foot on BOSU + front/side raises, Shoulder Press with dumbbells, Push-Ups on floor

 

    • WEEK B: Hamstring Freemotion, Squats on BOSU, Wall Sit, Bent-Over Flyes, Shoulder Press with bar, Upright Rows

 

NOTES:

Start ‘watching’ your heart rate – suggested range 70%-85% of your age-determined maximum heart rate (220-age or for you 184)

·      70% - 129 beat per minute

·      85% - 156 beats per minute


Add the FreeMotion “Hamstring” Machine to the end of one of your workout days

·      Weight is on plate 3 or 7.5 lbs

·      Do 15 reps straight leg lift backwards

·      Do 15 reps ‘donkey kick’ – bend knee & push back through heel

·      Do 15 reps hamstring curls – bring heel to butt

·      Then immediately do 15 stationary lunges with the leg your were just working in front (add 10 pulses at the end)

·      Repeat on the other leg