1.) CARDIOVASCULAR-TREADMILL
Notes:
Warm up for 5 minutes by walking 3.4 MPH. After 5 minutes Jog at 4.7 MPH for the remainder of the time. If you become fatigued, decrease your speed and walk for 2 minutes. After 2 minutes, increase speed to a slow jog. Repeat as required.
2.) LYING LEG PRESS
Starting Position: - Position yourself into a reclining leg press machine, with your shoulders and back flat against the pad. Position your feet shoulder width apart on the platform. Start with your knees bent to a 90degree angle.
Movement: - Exhale, bearing the weight on the heels of your feet, straightening your legs.
Inhale; slowly return your leg to the starting position. Repeat as required.
How many: 3 sets of 20 reps
Rest: 40 seconds between sets
3.) LEG CURLS
Starting Position: - Position yourself on your stomach with your legs fully extended and knees slightly over the end of the pad. Place your heels under the roller pads and grasp the handles along side the machine to stabilize your upper body.
Movement: - Exhale keeping your hips on the bench and slowly curl your heels to your buttocks. Inhale, slowly returning your heels back to the legs extended, starting position. Repeat as required.
How many: 3 sets of 20 reps
Rest: 35 seconds between sets
4.) BACK ROWS
Tips: Position your feet at about shoulder width. Bend over so your back is as close to parallel to the floor as you can and hold bar with an overhand grip and with hands a little wider than shoulder width. Keep legs slightly bent. Hold bar at arm's length straight down. Pull bar straight up to the lower part of your chest. Slowly lower bar back to starting position. Keep your head up and back straight at all times, and do NOT
swing or use momentum to lift the weight!
How many: 3 sets of 20 reps
Rest: 35 seconds per set
5.) BACK EXTENSIONS
Tips: Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust
the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to
bend at the waist without any restriction. Start with your body in a straight line. Cross your arms in front of
you or behind your head. You can also hold a weight for extra resistance. Slowly bend forward at the waist
as far as you can while keeping your back FLAT. Do not round your back. Slowly raise your torso until your
legs and upper body are in a straight line again. Do NOT arch your back past a straight line!
How many: 3 sets of 15 reps
Rest: 30 seconds between sets
6.) BENCH PRESS
Tips: Lie on a flat bench, hold barbell about 6" wider than shoulder width. Lower bar to about 3" below nipples. Raise bar all the way up while keeping your elbows out and your chest high. Lower weight with complete control. Keep your head on the bench and do not arch your back. Can also be done with a close
or wide grip, or with DUMBBELLS.
How many: 3 sets of 20 reps
Rest: 1 minutes between sets
7.) ABS-CRUNCHES
Tips: Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum!
How many: 3 sets of 25 reps
Rest: 30 seconds between sets
8.) UPRIGHT BIKE
Notes:
Keep your RPM'S above 75