Full-body cardio and weightlifting training
1.) CARDIOVASCULAR-TREADMILL
Grades:
Warm up for 5 minutes walking 3.4 MPH. After 5 minutes Jog at 4.7 MPH for the rest
weather. If you get tired, slow down and walk for 2 minutes. After 2 minutes,
increase speed to a slow jog. Repeat as needed.
Time: 20 minutes
2.) LYING LEG PRESS
Starting position: Position yourself on a reclining leg press machine, with your shoulders and back flat against the pad. Place your feet shoulder-width apart on the platform. Start with your knees bent at a 90-degree angle.
Movement: – Exhale, supporting the weight on the heels of the feet, straightening the legs.
Inhale; Slowly return your leg to the starting position. Repeat as needed.
How many: 3 sets of 20 reps
Rest: 40 seconds between sets
3.) LEGS COURSES
Starting position: Lie on your stomach with your legs fully extended and your knees slightly over the edge of the pad. Place your heels under the roller pads and hold onto the handles on the sides of the machine to stabilize your upper body.
Movement: – Exhale keeping your hips on the bench and slowly bend your heels towards your buttocks. Inhale, slowly returning your heels to the starting position with your legs extended. Repeat as needed.
How many: 3 sets of 20 reps
Rest: 35 seconds between sets
4.) BACK ROWS
Tips: Put your feet shoulder-width apart. Bend over so your back is as parallel to the floor as possible and hold the bar with an overhand grip and hands slightly wider than shoulder-width apart. Keep your legs slightly bent. Hold the bar with your arm extended straight down. Pull the bar up to the bottom of your chest. Slowly lower the bar back to the starting position. Keep your head up and back straight at all times, and DO NOT swing or use momentum to lift the weight!
How many: 3 sets of 20 reps
Rest: 35 seconds per set
5.) BACK EXTENSIONS
Tips: Lie face down on a hyperextension bench, tucking your ankles securely under the foot pads. Adjust the top pad if possible so that the tops of your thighs lie flat on the wide pad, leaving enough room for you to bend at the waist without restriction. Start with your body in a straight line. Cross your arms in front of you or behind your head. It can also hold a weight for added strength. Slowly bend forward at the waist as far as you can while keeping your back FLAT. Don’t round your back. Slowly raise your torso until your legs and upper body are in a straight line again. DO NOT arch your back beyond a straight line!
How many: 3 sets of 15 reps
Rest: 30 seconds between sets
6.) BENCH PRESS
Tips: Lie on a flat bench, hold bar about 6″ wider than shoulder width. Lower bar about 3″ below nipples. Raise the bar all the way up while keeping your elbows out and chest high. Reduce weight with complete control. Keep your head on the bench and don’t arch your back. It can also be done with a close or wide grip, or with DUMBBELLS.
How many: 3 sets of 20 reps
Rest: 1 minute between sets
7.) CUTS UP
Tips: Lie on your back with your feet flat on the floor or resting on a bench with your knees bent at a 90-degree angle. If you’re resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head, keeping your elbows tucked in. Don’t lock your fingers behind your head! Push your lower back toward the floor to isolate your abdominal muscles. Begin to roll your shoulders off the ground. Continue to push down as hard as you can with your lower back. Your shoulders should be off the floor only about four inches, and your lower back should stay on the floor. Focus on slow, controlled movement – don’t fool yourself into using momentum!
How many: 3 sets of 25 reps
Rest: 30 seconds between sets
8.) UPRIGHT BIKE
Grades:
Keep your RPM above 75