You need to shoot for at least 3 hours of cardio a week also. You can do it the same days you strength train, which will give you some amazing rest days! Or you can intersperse them. HOWEVER...you need AT LEAST 2 rest days a week. Rest days mean nothing more than a nice walk at an easy pace you can talk at. You can walk for hours, should you so desire, but no intensity!
Every day you strength train you will do a simple, light warm up, just to get things moving. Then segue into your workout for the day. Always end with 5-15 minutes of stretching. Link below!
Warm up
light jump rope (2-3 min)/treadmill (5 min) etc followed by
15 push ups
15 sit ups
15 air squats
Cool down and stretching...here's a really good video by Zuzanna, of BodyRock. If she looks like a porn star, well, it's because she is! lol! But she's seriously fit and knows her stuff. She was the 'hostess' of bodyrock for years but apparently is no longer dating the guy who produces them, so is off on her own now. She does a really nice complete stretching routine here. You can also do anything you know from your classes, but do make time to do a good 10-15 minutes of stretching AFTER you work out! Whenever possible! AT LEAST get in 5-10!
http://www.youtube.com/watch?v=JCg2UDQQPLI
Format
This week, we're going to do modified compound exercises. Which means you will do sets of two exercises at a time. You will do the first exercise, do the second one, rest and repeat. Then move on to the next two exercises.
Start with the weight given, but if it's too hard, drop down...and if you can do all reps with no problem, go up!
For example, compound set #1 is rows and pushups. You will do 10 rows with one arm, 10 with the alternate arm. Then perform 8 pushups. Rest 30 seconds. Then do your second set of 10 rows one arm, 10 the other, 8 pushups. Then move on to Compound Set #2.
At the end of each workout, I posted videos for the movements. I never seem to be able to make the 'link' button work, so you might need to copy and paste until you can talk me through making them right!
I'm starting you off light and easy. That's how you should always start when you've been away from the game for a while. Your feedback will determine how we proceed.
Ultimately, we will go to posting all three workouts in one post, and you giving me feedback at the end of the week. For now, since you're just starting this. I'm posting each days workout separately, so you can reply on each one.
Should you have any ideas to improve this, just let me know!
Tuesday
Compound Set #1:
Dumbell One-Arm Row, 10 each arm, 8#
Push ups, 8
Rest 30 seconds
Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.
Compound Set #2:
Dumbell Shoulder Press, 10 total, 5# in each hand
Standing Calf Raises (on two legs), 10 total
Rest 30 seconds
Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.
Compound Set #3:
Dumbell Curl, 10 total, 5# in each hand
Dumbell Reverse Lunges, alternate legs, 10 total, 5# in each hand
Rest 30 seconds
Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.
Compound Set #4:
Dumbell Squat, 10 reps with a 5# weight in each hand
Overhead Dumbell Tricep Extension, 10 total, use one 8# weight
Rest 30 seconds
Repeat 1 time (total of two rounds). After second set, rest 1 minute and then move on to next set.
Videos
Dumbell Bent Row: http://exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html. if you don't have a bench to work on, you lunge forward with the opposite leg (so if you're holding the dumbbell in your right hand, lunge forward with your left foot), brace your forearm across your thigh, just like I showed you, make sure your chest is parallel to the floor, then row.
Dumbell Shoulder Press: http://exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress.html
Standing Calf Raises (2 legs): http://exrx.net/WeightExercises/Gastrocnemius/DBStandingCalfRaise.html
Dumbell Reverse Lunges:
http://exrx.net/WeightExercises/GluteusMaximus/DBRearLunge.html
Dumbell Squats:
http://exrx.net/WeightExercises/GluteusMaximus/DBSquat.html
Overhead Dumbell Tricep Extension:
http://exrx.net/WeightExercises/Triceps/DBTriExt.html
Liesl April 24, 2012
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