MONDAY
-do your cardio dance class.
-before or after do this ab circuit;
- hanging leg raises 10-25 reps
- twisting crunches 20-40reps
- crunches with legs in air 15-25 reps
rest 0-10 seconds between each exercise. after doing them all rest 60 seconds. repeat once or twice.
TUESDAY (legs)
warm up 5-10 minutes
1. STEP-UPS (bench or step just below knee height) 2-3 sets 12-15 reps per leg. rest 1 minute between sets.
2. ROMAN DEADLIFTS(described below) 2-3x10-12. rest 1 min.
3. ONE-LEGGED LEG EXTENSION 2x15-20. rest 1 min.
4. ONE-LEGGED LEG CURLS 2x12-15. rest 1 min.
5. BACK EXTENSION (with bent knees) 2x10-12.rest 1 min.
WEDNESDAY(upper body)
no need for ab class on this day.
- warm-up 5 min. on bike
- stair master 5 min.
- run for 5 min.
- skipping 5 min
- elliptical or crosstrainer 5 min.
- cooldown 5 min. bike
1. ONE ARM DUMBBELL ROWS 3x10-12. rest 1 min.
2. PUSH-UPS (as many on toes then go to knees)3x10-12.rest 1 min.
3. SEATED PULLDOWNS 2x10-12.rest 1 min.
4. STANDING SHOULDER PRESS 2x10-12. rest 1 min.
THURSDAY
keep your yoga here.
FRIDAY(arms)
do your ab class.
do a superset with these exercises, ie. do exercise 1a rest 30 sec. then do exercise 1b. rest and back to exercise 1a and finish off with 1b.
1a. CABLE TRICEP PUSH DOWN 2x12-15. rest 30 sec.
1b. BARBELL CURLS 2x12-15. rest 30 sec.
SUPERSET
2a. LYING DUMBBELL EXTENSION 2x10-12. rest 30 sec.
2b. SEATED DUMBBELL CURLS 2X10-12. rest 30 sec.
EXERCISE DESCRIPTIONS;
ROMAN DEADLIFT
Shoulder-width stance holding dumbbells. Stick your chest out and pull your shoulder blades back while maintaining natural curves in the spine. Initiate the movement by pushing the hips backward. Don't bend the knees more than 15-20 degrees. Make sure to keep the dummbells close to the body (even dragging along the thighs) and keep a flat back. Keep the arms straight. Go down just past knees or stop when your back starts to round. At this point, it's time to reverse the movement and come back up. Squeeze your bum on the way back up.
ONE ARM DUMBBELL ROWS
Instead of bringing the dumbbell to the chest, bring the dumbbell to the hip. the elbow should come up as high as possible.
LYING DUMBBELL EXTENSION
Using one dumbbell, bring dumbbell down towards opposite shoulder. Keep elbow high and motionless.
When i give a rep range example 10-12 i mean that you can atleast do 10 reps but not get past 13. when you can get all sets but the upper amount of reps its time to move up in weight. ie- if you do 3 sets of 12 on the dumbbell rows then next week move up in weight.
sorry it's not too colourful but i was in a rush. hope this helps.
GOOD LUCK!
