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Strength Training in the Gym

A good beginning strength routine using standard exercises and equipment available in most fitness centers.

For: All athletes.
Time: Variable.
Description: A good beginning strength routine using standard exercises and equipment available in most fitness centers.
Equipment needed: Free weights, if you have access to them.

Your exercise routine should include a combination of strength and endurance training. The lunch hour can be a good time to pump up, especially if there is a gym nearby. The routine below hits all the important areas, and will complement your aerobic activities.

The Details:
  • Resistance: use a weight that you can move 20 to 25 times, the last few reps should be difficult.
  • Sets: 2 to 3
  • Reps: 20 to 25
  • Speed: do each movement slowly, emphasizing perfect form.
  • Progression: complete one set of each exercise before starting the second set.


The Exercises:
(Note: Get the assistance of a trainer if you don’t know how to do these movements.)
  1. Hip extensions: either squats (preferred) or leg press
  2. Bench presses
  3. Bent-over rows
  4. Abdominal crunches (upper abs)
  5. Lat pulldowns
  6. Leg extensions
  7. Leg raises (lower abs)
  8. Triceps presses
  9. Leg curls