Rules of the Road: Warm-up, stretch, go at your own pace, but push yourself and write everything down! Good luck!
Work out 1 (compare to week 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 (compare to week 2)
Push/Pull:
· For time (go as fast as you safely can, with good form) 3 rounds of “Thrusters” and Lat Pull Downs (wide bar)
o Round 1- 21 Reps Round 2- 15 Reps Round 3- 9 reps
· Thrusters: Start in the squat position with dumbbell at should height as you stand up, extend arms over head until your arms are straight above you (go further higher than last picture shown). If you can, increase weight each round. Pick a weight where you struggle on the last few reps of each round.
·
Work out 3 (compare to week 3)
10-2 Deadlifts:
· Do 10 sets of 2 reps, resting 60-90 seconds in-between.
o 2-2-2-2-2-2-2-2-2-2
o Go a little heavier here than normal because you are only doing 2 reps each time, but I cannot stress enough; good form and posture are more important than the amount of weight you lift.
§ If you are new to Deadlifts use a lighter weight and maintain good form.
§ Use the barbell (the big bar) if you can, if not use dumbbells.
Start with feet slight wider than shoulder-width apart. Keep your chest and head up to keep your back flat (do not arch/round/hunch your back), shoulders back (pinch shoulder blades together), start from the squatting position and stand straight up.
Don’t be afraid of the deadlift, it is probably one of the best, but most underrated lifts to increase strength and muscle tone. It is a full body exercise that works not only the legs but back, forearms, abdominals.
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