weighttraining

WEIGHT TRAINING

WEDNESDAY – Cardio & 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

THURSDAY – Cardio & 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

FRIDAY – 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

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 Downs: 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