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:
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Resistance: use a weight that you can move 20 to 25 times, the last few reps should be difficult.
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Sets: 2 to 3
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Reps: 20 to 25
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Speed: do each movement slowly, emphasizing perfect form.
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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.)
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Hip extensions: either squats (preferred) or leg press
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Bench presses
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Bent-over rows
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Abdominal crunches (upper abs)
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Lat pulldowns
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Leg extensions
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Leg raises (lower abs)
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Triceps presses
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Leg curls
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