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» Training Program » General Fitness » 4-Week Summer Shape Up (for Women)
 4-Week Summer Shape Up (for Women)

Day 008 - Mix it up
WU 5 min. 2 sets x 12 reps each. SERIES 1: open-toed squats, biceps dumbbell hammer curls, abs; SERIES 2: hamstring curls, incline biceps curls, decline abs. Stretch 5 min.

Day 009 - Stretch it out
Stretch at the end of both cardiovascular and strength training workouts to prevent injury.

Day 010 - Back to Business
WU 5 min. 2 sets x 12 reps each. SERIES 1: triceps kickbacks, ab crunches, triceps dips; SERIES 2: adductor machine, abductor machine (or squats,) decline abs; SERIES 3: oblique crunches on ball or floor, lower back extensions. Stretch 5 min.

Day 011 - Detailing
Keep the wrists straight, knees slightly bent, and pelvis tilted slightly forward while strength training.

Day 012 - Third times the charm
WU 5 min. 2 sets x 12 reps each. SERIES 1: triceps hammer extensions, triceps pressdowns, ab crunches; SERIES 2: preacher curls w/ straight bar, biceps concentration curls, oblique crunches; SERIES 3: reclining ab curls, decline bench crunches. Stretch 5 min.

Day 013 - Variety is the spice of life
Making small changes to your cardiovascular and strength training programs will help you maintain motivation and will insure continued progression.

Day 014 - Playtime
Have fun with it: find activities that you love doing, and the workouts will take care of themselves.

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