Rules of the Road: Warm-up, stretch, go at your own pace, but push yourself and write everything down! Good luck!
Work out 1
Incline treadmill:
· Set treadmill at a comfortable walking pace (3-4mph)
· Every minute increase the incline 1%, go all the way up (15%) and all the way down if you can. Total of 30 minutes.
· Alternatives: walk at a slower pace, go up on incline every 2 or 3 minutes instead, or go for a shorter time.
Work out 2
Machine Circuit:
· For time (go as fast as you safely can, with good form) 4 rounds around the weight machine
· Hit the bench press, shoulder press, leg press, lat pull down
· 15 reps each exercise
· At the end of 4 rounds if finished before 30 minutes (you should) do some easy cardio (walk on treadmill/elliptical)
o Alternatvies: Try to do the 4 rounds (if you can’t, that’s ok!), pick a weight that you can do 15 of, the last 2-3 reps should be a struggle, not too easy and not to failure. Go up or down in weight if you find too easy on next round
Work out 3
Body-Weight Push/Pull
· Five rounds for max reps (each round go to failure on exercise)
· Push-ups and Pull ups
o Alternatives: If you can only do 2 or 3 rounds, that’s ok! Write it down and try more next time around!
§ If you can’t do push-ups do modified pushups; try one of these alternatives (progressively gets easier)
· Modified push-ups (girl push-up)
· Incline push-up (feet on ground while pushing up against a chair/bench)
· Wall pushes ( stand upright facing 2-3 feet away from wall “fall into wall” and push back to up right)
§ If you can’t do pull-ups try one of these alternatives (progressively gets easier)
· Cheater pull up (swing your feet to give momentum)
· Jump pull-up (start with feet planted on ground hands in pull up position, jump up to chin over bar and slowly lower self down)
· Chair assisted (put your feet on a chair and use you legs to help yourself up)
§ Machine lat-pull downs
· If you have enough left in you cool down on treadmill/elliptical for several minutes (5-15 minutes, what ever your comfortable with)
Work out 1
Incline treadmill:
· Set treadmill at a comfortable walking pace (3-4mph)
· Every minute increase the incline 1%, go all the way up (15%) and all the way down if you can. Total of 30 minutes.
· Alternatives: walk at a slower pace, go up on incline every 2 or 3 minutes instead, or go for a shorter time.
Work out 2
Machine Circuit:
· For time (go as fast as you safely can, with good form) 4 rounds around the weight machine
· Hit the bench press, shoulder press, leg press, lat pull down
· 15 reps each exercise
· At the end of 4 rounds if finished before 30 minutes (you should) do some easy cardio (walk on treadmill/elliptical)
o Alternatvies: Try to do the 4 rounds (if you can’t, that’s ok!), pick a weight that you can do 15 of, the last 2-3 reps should be a struggle, not too easy and not to failure. Go up or down in weight if you find too easy on next round
Work out 3
Body-Weight Push/Pull
· Five rounds for max reps (each round go to failure on exercise)
· Push-ups and Pull ups
o Alternatives: If you can only do 2 or 3 rounds, that’s ok! Write it down and try more next time around!
§ If you can’t do push-ups do modified pushups; try one of these alternatives (progressively gets easier)
· Modified push-ups (girl push-up)
· Incline push-up (feet on ground while pushing up against a chair/bench)
· Wall pushes ( stand upright facing 2-3 feet away from wall “fall into wall” and push back to up right)
§ If you can’t do pull-ups try one of these alternatives (progressively gets easier)
· Cheater pull up (swing your feet to give momentum)
· Jump pull-up (start with feet planted on ground hands in pull up position, jump up to chin over bar and slowly lower self down)
· Chair assisted (put your feet on a chair and use you legs to help yourself up)
§ Machine lat-pull downs
· If you have enough left in you cool down on treadmill/elliptical for several minutes (5-15 minutes, what ever your comfortable with)
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