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Training Program
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General Fitness
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Intermediate Gym-based cardio and strength training
| Intermediate Gym-based cardio and strength training |
Day 022 - Back to basics
WU 5 MIN. 2 sets x 12 reps each. SERIES 1: reverse biceps curls, dips (hold 1 count at bottom), abs side-to-side on Swiss ball; SERIES 2: incline biceps hammer curls, triceps kickbacks (2 count hold ), reclining abs; SERIES 3: step-ups, leg press machine ( 1 leg at a time), Swiss ball abs w/ weight. Stretch upper/lower body.
Day 023 - Return of the Cardio Monster
New activity or: WU 5 min. Treadmill 10 min. Bike 10 min. Rower 10 min. Eliip. Trainer 10 min. Treadmill 10 min. CD 5 min. & stretch.
Day 024 - Yoga/Stretch
Yoga or Stretch class.
Day 025 - Upper Body Blast
WU 5 min. 2 sets x 12 reps each exercise. SERIES 1: dumbbell bench press, cable flys w/ Swiss ball (2 count hold), Swiss ball abs w/ weight; SERIES 2: one-arm seated row, good mornings (1 count hold,) oblique abs at slant board; SERIES 3: machine military press (3 up. 3 down,) standing bent-arm lateral raises, seated abs. Stretch.
Day 026 - Spin your Wheels.
Spin class/Cardio Machine or WU 5 min: Bike 20 min climb, 20 min sprint (w/ slight resistance variations;) 10 min alternating climbs/sprints (1 min each.) 5 min CD & stretch. Or 12-15 mi mountain bike/40-50 mi road bike ride.
Day 027 - Rest, Rinse, Repeat.
Rest, review program, and redefine goals.
Day 028 - Aerobic Mission
60 min or longer. Push your boundaries: swim/bike/run/other cardio.
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