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» Training Program » General Fitness » Intermediate Gym-based cardio and strength training
 Intermediate Gym-based cardio and strength training

Day 001 - The journey continues: prepare to learn more, sweat more, & accomplish more in eight weeks
Warm-up (WU) 5 min. 2 sets x 12 reps each exercise: SERIES 1: hammer biceps curls (3 count raise/lower), triceps kickbacks (3 count hold) , abs (1 count hold); Stretch 5 min.

Day 002 - Return to Cardio
WU 5 min. Treadmill: 15 min Rower: 10 min. Bike: 15 min. Cool-down (CD) 5 min. & stretch.

Day 003 - Cardio lite
Easy cardio: 1/2 hour.

Day 004 - Back to the Wonderful World of Weights
WU 5 min. 2 sets x 12 reps. SERIES 1: bench press ( 2 count hold), leg press machine (3 count lower/raise), abs (2 count hold); SERIES 2: one-armed seated rows (2 count hold), fly machine (3 count hold), back extensions. Stretch.

Day 005 - Week One- the Home Stretch
New activity or: WU 5 min. Gauntlet: 15 min. Ellip. Trainer: 15 min. Treadmill:15 min. CD 5 min. & stretch.

Day 006 - Day of Rest
Rest

Day 007 - No rest for the fit
Swim/Run/Bike

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