So...here is the program for the next 3 weeks (it's actually a 4 week program, but this week starts week 2 of 4.) 3 heavy lifting programs rotated...separated by a minimum of 2 days off between each other...my girls are getting in 2 heavy lifting days per week in addition to their classes (2.5 hours each on Tues and Thurs and 1 hour on Sat) plus (3) additional :30 minute cardio sessions and (1) Team run or track session per week. A sample week looks like this:
Sun - Heavy lifting, plus a possible cardio day and/or team run
Mon - Cardio
Tues - Classes (CORE Abs & Back, Kickboxing, Body Boot Camp)
Wed - Heavy Lifting, plus a possible cardio day
Thurs - Classes (same as Tues)
Friday - Cardio and/or possible team run
Sat - Class (Kickboxing), plus possible cardio day and/or team run
Here are the workouts.
Program 1 - Legs/Abs
Warm up - 10 minutes
1) Barbell or Smith Machine Squats - as heavy as you can go for 6 reps (ass as low as you can go)
2) Bench Step Ups - 15-20lb DBs - 10 reps each leg
3) Full range sit ups - 15 reps
Complete this Triple set 4 times
*Cardio - 5 minutes on either the Arc (highest incline and resistance at 85) or the Treadmill on the highest incline walking at 3.5 or higher NO HOLDING ON!!! Step mill is ok too if you have access to one.
1) Walking Lunges with 15-20lb DBs - 10 steps each leg
2) Stiff Leg Dead Lift - as heavy as you can go for 6 reps
3) Scissor Kicks - 25 reps each leg
Complete this Triple Set 4 times
* Cardio - 5 minutes on either the Arc (highest incline and resistance at 85) or the Treadmill on the highest incline walking at 3.5 or higher NO HOLDING ON!!! Step Mill is ok too.
Finish with 1 plank hold (1 min) and 1 side plank hold each side (1 min each side)
Cool Down - 10 minutes STRETCH
Program 2 - Shoulders/Chest/Tris
Warm up - 5 mins
1) Military Press - as heavy as you can go for 6 reps
2) Lat Raise - as heavy as you can go for 6 reps
3) Up Right Row on cable - as heavy as you can go for 6 reps
Complete this triple set 4 times
· Cardio- Bike 3 minutes (:30sec sprint at low resistance/:30sec hill climb at high resistance)
1) DB Flat Bench - as heavy as you can go for 6 reps
2) Decline Push ups (feet up on bench) 10 reps
3) Incline Fly w/ DBs - as heavy as you can go for 6 reps
Complete this triple set 4 times
· Cardio- Bike 3 minutes (:30sec sprint at low resistance/:30sec hill climb at high resistance)
1) Tricep Push Up - 10 reps
2) Dips on assist machine - if using the assist 10 reps, if not using the assist 6 reps
3) Skull Crushers (with DB or Barbell/E-Z Curl Bar) - as heavy as you can go for 6 reps
Complete this triple set 4 times
· Cardio- Bike 3 minutes (:30sec sprint at low resistance/:30sec hill climb at high resistance)
Cool Down - 5 minutes STRETCH
Program 3 - Back & Bi's
Warm up - 10 minutes
1) Assist Pull Ups - 10 reps
4 sets total
· Cardio - 25 (each leg) mountain climbers, 15 burpees, 10 jumping jacks
1) Wide Grip Lat Pull Downs - as heavy as you can go for 6 reps
2) Close Grip Seated Cable Rows - As heavy as you can go for 6 reps
3) Single Arm DB Rows - as heavy as you can go for 6 reps
Complete this triple set 4 times
· Cardio - 25 (each leg) mountain climbers, 15 burpees, 10 jumping jacks
1) Alt DB Curl - 15-20lb DBs - 6 reps each side
2) Cable Curl - as heavy as you can go for 6 reps
Repeat this superset 4 times
· Cardio - 25 (each leg) mountain climbers, 15 burpees, 10 jumping jacks
Cool Down - 10 minutes - STRETCH
Here is what I did last week:
Sun 8/2/09 - Program 1
Mon 8/3/09 - Cardio 45 mins Treadmill. Incline: 2% Speeds: 3.5 / 5.5 (Interval walk/jog)
Tues 8/4/09 - Jillian Michaels Boot Metabolism
Wed 8/5/09 - Program 2 & 1 hour of Gymnastics
Thurs 8/6/09 - 20 minutes of Yoga
Fri 8/7/09 - OFF
Sat 8/8/09 - Fitness Trail in the park
Sun 8/9/09 - OFF
Tomorrow I plan to do Program 3 and probably some cardio and yoga.
Let me know if you try any of these and how you do!
