Optional Weight Training 1

For weight training to be effective, it must be done on a consistent basis. It is extremely important to listen to your body. If you sustain an injury, activity should be stopped. A trainer or doctor should take care of the injury.

This is a suggested lifting program.

Instructions: You and your partner should complete the assigned exercise within 2-3 minutes before moving on to the next exercise. If another group is using the machine or piece of equipment you need, substitute another activity. This is a fast paced workout meant to condition your muscles to a high amount of repetitions while simultaneously building strength and cardiovascular endurance. This should take 35 to 40 minutes.

Upper Body

• Dips 3 sets of 12-15 comfortable repetitions
• Bicep Curls (with comfortable weight) 3 sets of 12-15 comfortable repetitions
• Pushups 3 sets of 25 comfortable repetitions
• Assisted Pull-ups 3 sets of 8 comfortable repetitions

Lower Body

• Squats (body weight) 3 Sets 12-15 repetitions
• Walking Lunges 3 Sets 20 yards with light weight

Abdominals

• Crunches/Leg Lifts 2 sets of 60 repetitions/2 sets of 25
• Planks 45-60 seconds, 60 seconds rest; 3 sets