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How to Do This Workout
- Do the Weight Workout 3 days a week, resting for at least a day after each session. So you might lift weights on Monday, Wednesday, and Friday.
- Do the Cardio Workout twice a week, on the days in between your Weight Workouts. So you might do your cardio sessions on Tuesday and Thursday. (If you can't find time to exercise 5 days a week, just do the Cardio Workout immediately following two of your weight workouts.)
- Prior to each Weight Workout, complete the warmup.
Warmup
1. Side-lying thoracic rotation (1 set of 5 reps)
3. Low side-to-side lunge (1 set of 4 reps)
4. Hip Raise with knee press-out (1 set of 10-12 reps)
5. Plank (1 set of 4-6 reps)
6. Swiss-ball W raise (1 set of 8-10 reps)
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Weight Workout
*rest for 1 minute between each exercise set*
1. Barbell or dumbbell squat (2-3 sets of 10-12 reps)
2. Pushup (2-3 sets of 10-12 reps)
3. Hip raise with feet on a Swiss ball (2-3 sets of 10-12 reps)
4. Cable row to neck with external rotation (2-3 sets of 10-12 reps)
5. Reverse crunch (2-3 sets of 10-12 reps)
6. Prone cobra (2-3 sets of 10-12 reps)
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Cardio Workout
Warm up by walking on a treadmill at an easy pace - about 30 to 50 percent of your best effort - for 3 to 5 minutes. Then do this interval workout:
- Raise the incline on the treadmill until your are exercising at an intensity that's 40 to 60 percent of your best effort. Go for 2 minutes.
- Lower the incline back to 0 percent and go for 2 minutes. That's one set.
- Do a total of three sets, then cool down for 3 to 5 minutes, waling at an easy pace.
- During the course of this 4-week phase, try to work up to a total of five sets.
The last three or so minutes was when we Cized it Up which meant we did the whole routine start to finish with the music a little louder and him talking a little less. Flat Abs Fast FREE DVD
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