This plan is for those of you who currently work out and who are ready to be pushed even further. You may be stuck in a rut, and changing your routine around will benefit you physically as well as mentally. Alternate cardio and strength days. Choose 1 exercise on your cardio days and 3 or more exercises from the strength category on your strength days. Be sure to mix it up and try to do each exercise at least once during the next two weeks!
1. 0-60 minutes running. Aerobic level, building endurance. Describe what you mean by aerobic level building endurance.
2. 60 minute spin class or 60 minutes biking outside. If you are biking outside, bike easy. A nice comfortable pace, around a 5-6 intensity on a scale of 1-10, with 10 being really hard.
3. 20-60 minutes swimming. Freestyle. Long aerobic swim. Spend 5-10 minutes doing drills for technique.
4. 60 minute aerobic cross-training exercise class. [Boxing, total body, etc.]
5. 20 minutes jumping rope. 1 minute intervals with 30 seconds rest. So, jump for 1 minute, rest for 30 seconds, and continue this pattern for 20 minutes straight.
6. 3 sets of pushups to failure. You can do these on your knees or off.
7. 3 sets of walking lunges. Dumbbells optional. Step forward with one leg until the back knee almost touches the floor, making sure to keep your knees behind your toes and your chest up. Alternate legs, taking 10 or so total steps.
8. Arms: 2 sets of 12 repetitions each: Shoulder presses, bicep curls and tricep kickbacks. Choose weights where the last repetition is difficult without losing good form. Shoulder Press: Hold dumbbells up with your elbows in line with your shoulders and your palms facing forward. Press them over your head until the ends are almost touching, then slowly lower them back down to the starting position. Bicep Curls: This may be done while sitting or standing. Hold the dumbbells with your elbows tucked at your sides and your palms facing naturally forward. Slowly raise the weights up towards your shoulders, hold for 1 second, then slowly lower them back down Tricep Kickbacks: Position your upper body so that it is parallel to the floor and bring your elbows up so that your upper arms are parallel to the floor as well. With your palms facing towards you, extend the weight back and up until your arms are fully extended, hold for one second, then slowly lower back down. Do not move your upper arms throughout the exercise.
9. 3 sets of step ups. (use a step at the gym, stairs at home, or steps outside. 15 reps each set. Alternate legs stepping up and down off a step.
10. 3 sets of 15 squats. Your feet should be a little wider than shoulder width apart with your toes pointing forward. Keeping your chest up and knees behind your toes, lower your body down to just above 90 degrees of knee bend, hold for one second, then return to starting position
11. 3 sets of leg extensions. Use the leg extension machine at your gym, the one where you sit with the pad on your ankles and extend your legs against resistance. Works the front of your thighs and protects the knee joint.
12. 3 planks [30-60 seconds each]. Alternate raising and lowering a leg.
13. 3 sets of 25 crunches. Hands behind head, knees bent with feet on floor.
14. Reverse Crunches. On back, bend knees to 90 degrees in the air, then reach and pull with feet. 3 sets of 20 repetitions. Lie on your back with your feet raised in the air with 90 degrees of knee bend and your lower back pressed firmly into the floor. Making sure to keep the lower back from down, reach away from your body with your feet until your legs are almost fully extended, hold for one second, then return to starting position..
15. Bicycle Crunches. 3 sets of one minute each.
"The contents of this website are for informational purposes only and do not constitute medical advice. Undertaking a training program may involve risk of injury or physical harm, and it is your responsibility to determine which training activities are appropriate for you. Please check with your doctor."