Make sure you warm yourself up for about 5 minutes. You can walk, skip rope for a few minutes....anything to start bringing your heart rate up.
jump rope for 3 minutes
20 walking lunges
jump rope 3 min.
squat and press
jump rope 3 minutes
rear fly
jump rope 3 min.
push ups 1 minute
jump rope 3 min.
chest press
jump rope 3 minutes
biceps and triceps
jump rope 3 min
crunches
cool down
Treadmill interval workout
Keep moving with this workout. Adjust speed to your level. Push yourself to your limit. I will add a video of side steps soon. email with questions.
warm up 5 minutes
Run 5.5 - 6.0 - 3 minutes
1 set of 15 leg press
1 set of lat pulldown
1 set of 15 leg press
1 set of 12 lat pulldown
Run 5.7 - 6.3 3 minutes
Walking lunges with weights
side step with tube
20 squats
side step with tube (opposite direction)
Walking Lunges
Run 5.9 - 6.7 3 minutes
1 set of 15 chest press
1 set of 15 tricep
1 set of 15 chest press
1 set of 15 triceps
Run 6.1 - 7.0 - 3 minutes
1 set of 15 shoulder press
Bicep 21's ( 7 full range, 7 up half down, 7 down half way up)
1 set of 15 shoulder press
Bicep 21's ( 7 full range, 7 up half down, 7 down half way up)
Run 6.5 - 7.5 - 3 minutes
10 pushups
abs
low back
warm up 5 minutes
Run 5.5 - 6.0 - 3 minutes
1 set of 15 leg press
1 set of lat pulldown
1 set of 15 leg press
1 set of 12 lat pulldown
Run 5.7 - 6.3 3 minutes
Walking lunges with weights
side step with tube
20 squats
side step with tube (opposite direction)
Walking Lunges
Run 5.9 - 6.7 3 minutes
1 set of 15 chest press
1 set of 15 tricep
1 set of 15 chest press
1 set of 15 triceps
Run 6.1 - 7.0 - 3 minutes
1 set of 15 shoulder press
Bicep 21's ( 7 full range, 7 up half down, 7 down half way up)
1 set of 15 shoulder press
Bicep 21's ( 7 full range, 7 up half down, 7 down half way up)
Run 6.5 - 7.5 - 3 minutes
10 pushups
abs
low back
Gym Etiquette
Just like you had to learn good table manners as a child, there are also some firm rules to follow for sharing a workout space with others. Even if you feel like you’re in your own little world when you’re exercising, keep in mind that others are trying to use that space too. Here are some general guidelines that will make your next gym experience pleasant for everyone:
Equipment Etiquette
Clean up after yourself - wipe machines down after use. If you take something out, put it away. Have you just finished using a set of free weights? Then put them away. Leaving dumbbells, bands, exercise balls, and other equipment on the floor is a tripping hazard and makes it difficult for other members to find the equipment they need.
Don’t drop the weights when you’re done, either—it’s loud and very distracting for others around you. If you can not place the weight down, most likely you are lifting too much weight to begin with.
Learn to share. Don’t hog the equipment for yourself. If you’re in the middle of a circuit but taking a short break, let others slip in between sets to save time.
Don't Do a set on a bench or at a bar, stroll away for ten minutes, come back, and yell at the person who is putting away your weights to use the bench or bar. Do your exercises in a timely manner, because you're not the only one who uses the equipment.
Practice patience. Don’t rush others. If someone is obviously using a piece of equipment, don’t ask if they are almost done. Wait until he or she takes a break and be prepared to wait or use something else in the meantime.
Learn proper operation of equipment.Don't be afraid to ask questions
* Stick to time limits on aerobic machines - Don't be a fun hog.
Equipment Etiquette
Clean up after yourself - wipe machines down after use. If you take something out, put it away. Have you just finished using a set of free weights? Then put them away. Leaving dumbbells, bands, exercise balls, and other equipment on the floor is a tripping hazard and makes it difficult for other members to find the equipment they need.
Don’t drop the weights when you’re done, either—it’s loud and very distracting for others around you. If you can not place the weight down, most likely you are lifting too much weight to begin with.
Learn to share. Don’t hog the equipment for yourself. If you’re in the middle of a circuit but taking a short break, let others slip in between sets to save time.
Don't Do a set on a bench or at a bar, stroll away for ten minutes, come back, and yell at the person who is putting away your weights to use the bench or bar. Do your exercises in a timely manner, because you're not the only one who uses the equipment.
Practice patience. Don’t rush others. If someone is obviously using a piece of equipment, don’t ask if they are almost done. Wait until he or she takes a break and be prepared to wait or use something else in the meantime.
Learn proper operation of equipment.Don't be afraid to ask questions
* Stick to time limits on aerobic machines - Don't be a fun hog.
Beginner Weight routine
Leg press 3 sets of 12
legs should be at 90 degree. Pushing on the sled, through the heels as you exhale legs out. Inhale return slowly. Same amount of time out as in.
Leg extension 3 sets of 12
line knee up to axis point. Exhale as you extend your legs out. Inhale back down
Leg curl 3 sets of 12
line your knee up with the axis point (small circle) Exhale as you bring legs toward your glutes (butt) inhale as you return to start.
Abductor 2 sets of 15
Adductor 2 sets of 15
Lat Pulldown 3 sets of 12
Pull the bar down to the top of your chest. Keep your back straight throughout the movement. With the bar at your chest, squeeze your lats, then slowly return the bar to the starting position.
Chest Press 2 sets of 12
push the weight out while focusing on bringing your elbows together. Stop just before your elbow joints are straight and reverse the motion back. Under control, lower the weight, stop when your elbow joints are in line with your shoulders and reverse the motion
Shoulder Press 2 sets of 12 front
Shoulder Press 2 sets of 12 middle
keep your back flush against the back pad. Keep your abdominal muscles tight, knees bent and chest relaxed. push the weight directly up while focusing on your shoulders. Stop just before your elbow joints are straight and reverse the motion down.lower, the weight, stop when your elbow joints are in line with your shoulders and reverse
Pec fly 2 sets of 12
Arms should be parrellel to the floor. exhale arms towards each other, inhale back to start...do not touch weights down, go again.
Bicep curls 3 sets of 12
Start at with weights at your thighs, exhale as you bicep curl (weights should almost reach your shoulders, then inhale back down....SHOW ME YOUR MUSCLES!!!
Tricep 3 sets of 12
-lay on your back with weights directly above shoulders, hinge from the elbow, bringing the weights toward your head. Then exhale the weights up to starting position.
legs should be at 90 degree. Pushing on the sled, through the heels as you exhale legs out. Inhale return slowly. Same amount of time out as in.
Leg extension 3 sets of 12
line knee up to axis point. Exhale as you extend your legs out. Inhale back down
Leg curl 3 sets of 12
line your knee up with the axis point (small circle) Exhale as you bring legs toward your glutes (butt) inhale as you return to start.
Abductor 2 sets of 15
Adductor 2 sets of 15
Lat Pulldown 3 sets of 12
Pull the bar down to the top of your chest. Keep your back straight throughout the movement. With the bar at your chest, squeeze your lats, then slowly return the bar to the starting position.
Chest Press 2 sets of 12
push the weight out while focusing on bringing your elbows together. Stop just before your elbow joints are straight and reverse the motion back. Under control, lower the weight, stop when your elbow joints are in line with your shoulders and reverse the motion
Shoulder Press 2 sets of 12 front
Shoulder Press 2 sets of 12 middle
keep your back flush against the back pad. Keep your abdominal muscles tight, knees bent and chest relaxed. push the weight directly up while focusing on your shoulders. Stop just before your elbow joints are straight and reverse the motion down.lower, the weight, stop when your elbow joints are in line with your shoulders and reverse
Pec fly 2 sets of 12
Arms should be parrellel to the floor. exhale arms towards each other, inhale back to start...do not touch weights down, go again.
Bicep curls 3 sets of 12
Start at with weights at your thighs, exhale as you bicep curl (weights should almost reach your shoulders, then inhale back down....SHOW ME YOUR MUSCLES!!!
Tricep 3 sets of 12
-lay on your back with weights directly above shoulders, hinge from the elbow, bringing the weights toward your head. Then exhale the weights up to starting position.
It matters what you put in your mouth....PC!!!!
That is PORTION CONTROL!!!!!
This is where we tend to get ourselves in trouble. We are a society that is prone to SUPER-SIZING!!! When you cook dinner at home, start serving meals on smaller dishes as opposed to large dinner dishes. When going out…ask for a to go box when they bring out your dinner. As soon as your dinner is put down in front of you, load half of your meal into the to go box and just eat what is left on your plate. Save your ‘to go’ box for lunch the following day. That way, you will have purchased two meals for the price of one.
Be sure your portion sizes are about the size of a deck of cards. You don’t need any more than that when you’re eating protein or carbohydrates. You can always have a little extra in the fruit and vegetable department.
This is where we tend to get ourselves in trouble. We are a society that is prone to SUPER-SIZING!!! When you cook dinner at home, start serving meals on smaller dishes as opposed to large dinner dishes. When going out…ask for a to go box when they bring out your dinner. As soon as your dinner is put down in front of you, load half of your meal into the to go box and just eat what is left on your plate. Save your ‘to go’ box for lunch the following day. That way, you will have purchased two meals for the price of one.
Be sure your portion sizes are about the size of a deck of cards. You don’t need any more than that when you’re eating protein or carbohydrates. You can always have a little extra in the fruit and vegetable department.
CARDIO TODAY!!!
BELOW ARE 2 CARDIO WORKOUTS. REMEMBER TO WORK IN YOUR TARGET HEART ZONE. If you don't remember your target heart rate email me arelkins@gmail.com include your age I will let you know where you should be.
Sorry I'm just posting this. I actually posted yesterday for some reason it wasn't on the blog!
TREADMILL WORKOUT
5 min. 3-4.0 mph - warm-up 1% 2-3
1 min. Increase speed 2 increments every 15 seconds Increase incline 1 percent every 15 seconds 5
1 min. Walk or run as fast as you can at this incline 6% 5-7
1 min. Decrease speed 1 increment every 15 seconds Decrease incline 1 percent every 15 seconds 5-6
5 min. Walk or run at a moderate pace 0% 4-5
1 min. Increase speed 3 increments every 20 seconds Increase incline 2 percent every 20 seconds 5-6
1 min. Walk or run as fast as you can at this incline 7% 7
1 min. Decrease speed 3 increments every 20 seconds Decrease incline 2 percent every 20 seconds 5-6
5 min. Walk or run at a moderate pace 0% 4-5
3 min. Increase pace so that you're a bit breathless 1-3% 6
10 min. Walk or run at a comfortable pace 0% 4 -6
6 min. Walk or run at an easy pace 0% 2-3
BIKE WORKOUT
Warm up 5 Minutes: RPE 3-4: Warm Up at an easy pace
Rest Set 3 Minutes: RPE 5: Increase speed from warm up and increase incline 1%.
Keep a moderate pace.
Work Set 1 Minute: RPE 6 - Increase incline 1-3% to raise the intensity level. You should be working harder!
Rest Set 3 Minutes: RPE 5 - Decrease speed and incline to lower your heart rate back to a comfortable level
Work Set 1 Minute: RPE 6 - Increase speed 3-5 increments and increase incline 1-2% to raise intensity.
Rest Set 3 Minutes: RPE 5 - Decrease speed and incline to lower your heart rate back to a comfortable level
Cool down 5 Minutes: RPE 3-5 - Decrease speed/incline to lower your heart rate back to a comfortable level and cool down
AS ALWAYS EMAIL IF YOU HAVE ANY QUESTIONS :)
Sorry I'm just posting this. I actually posted yesterday for some reason it wasn't on the blog!
TREADMILL WORKOUT
5 min. 3-4.0 mph - warm-up 1% 2-3
1 min. Increase speed 2 increments every 15 seconds Increase incline 1 percent every 15 seconds 5
1 min. Walk or run as fast as you can at this incline 6% 5-7
1 min. Decrease speed 1 increment every 15 seconds Decrease incline 1 percent every 15 seconds 5-6
5 min. Walk or run at a moderate pace 0% 4-5
1 min. Increase speed 3 increments every 20 seconds Increase incline 2 percent every 20 seconds 5-6
1 min. Walk or run as fast as you can at this incline 7% 7
1 min. Decrease speed 3 increments every 20 seconds Decrease incline 2 percent every 20 seconds 5-6
5 min. Walk or run at a moderate pace 0% 4-5
3 min. Increase pace so that you're a bit breathless 1-3% 6
10 min. Walk or run at a comfortable pace 0% 4 -6
6 min. Walk or run at an easy pace 0% 2-3
BIKE WORKOUT
Warm up 5 Minutes: RPE 3-4: Warm Up at an easy pace
Rest Set 3 Minutes: RPE 5: Increase speed from warm up and increase incline 1%.
Keep a moderate pace.
Work Set 1 Minute: RPE 6 - Increase incline 1-3% to raise the intensity level. You should be working harder!
Rest Set 3 Minutes: RPE 5 - Decrease speed and incline to lower your heart rate back to a comfortable level
Work Set 1 Minute: RPE 6 - Increase speed 3-5 increments and increase incline 1-2% to raise intensity.
Rest Set 3 Minutes: RPE 5 - Decrease speed and incline to lower your heart rate back to a comfortable level
Cool down 5 Minutes: RPE 3-5 - Decrease speed/incline to lower your heart rate back to a comfortable level and cool down
AS ALWAYS EMAIL IF YOU HAVE ANY QUESTIONS :)
45 Minutes of cardio today!
Try to keep your heart rate in your target zone. If you go above your target then back off a bit until your HR drops down if your HR is not in the target zone then WORK HARDER!!!
Here is a list of workouts for you to choose from
Any aerobic class - cycle, kickboxing, zumba....just work at keeping your HR up.
cardio machines - work with the heart rate. example - use the treadmill if you are having trouble getting your heart rate up then increase speed or increase the incline. 30 - 45 minutes of cardio.
See you tomorrow :)
Here is a list of workouts for you to choose from
Any aerobic class - cycle, kickboxing, zumba....just work at keeping your HR up.
cardio machines - work with the heart rate. example - use the treadmill if you are having trouble getting your heart rate up then increase speed or increase the incline. 30 - 45 minutes of cardio.
See you tomorrow :)
Subscribe to:
Posts (Atom)