Strength Training Guidelines

Remember:

• Always warm up (10 min full-body cardio)
• Always use a neutral spine and never lock the joints
• Always perform each exercise using your full range of motion
• Always stretch after working out when muscles are most pliable

Program Breakdown:

4-5 days per weeK. Perform all exercises on 2 non-consecutive days of the week (add in another day if time permits)

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
X	X	Rest	X	X	X	Rest

Workout 1

EXERCISE	GROUP	SETS	REPS	TEMPO	REST	COMMENTS
Machine chest press	Chest, front of shoulders , back of arms	2 or 3	12 to 15	2-0-2-0 two counts up & two counts down	30 seconds	Keep shoulders back and down and press through nipple line. Don't lock elbows.
Seated Cable row	Upper & mid back, back of shoulders and front of arms	2 or 3	12 to 15	2-0-2-0	30 seconds	Shoulders are back and down - retract shoulder blades. Pull elbows back as far as possible.
Machine Leg press	Glutes and thighs	2 or 3	12 to 15	2-0-2-0	30 seconds	Press through heels and keep glutes on seat.
Leg curl	hamstrings	2 or 3	12 to 15	2-0-2-0	30 seconds	Keep body in full contac with the bench. Completely flex the knee.
Plank	core	2 or 3	30 seconds	hold	60 seconds	Try to keep body one long plank and don't allow belly to sag.
Bridges	core	2 or 3	30 seconds	Hold	60 seconds	Lying on mat with feet on floor close to butt. Raise bum off floor with thighs as high as possible.
Dumbbell Chest Fly	Front of your shoulder and pecs(chest)	2 or 3	12 to 15	2-0-2-0	30 seconds	Retract scapulae - hold dumbbells with palms facing each other. Align arms straight up from shoulders. Lower arms down to parallel with the floor, keep slightly bent throughout movement. Pull arms up and together while contracting chest. Return to start
Bench Triceps Dips	Triceps group, pecs and front of chest	2 or 3	12 to 15	2-0-2-0	30 seconds	Place the body so that the hands are on the edge of a bench and the legs are extended out in front with heels on the ground and no flexion at the knee. Lower the torso so that the upper arms are about parallel to the ground. Return to start.
Machine Leg Extension	Quads	2 or 3	12 to 15	2-0-2-0	30 seconds	Sit so that the knee joints are aligned with the axis of the machine. Lower back should be firm against the seat with the pad pressing against lower shins. Raise the pad up until the legs are almost fully extended while maintaining good posture. Return to start.

Cardiorespiratory Training Guidelines

Pick one workout for each workout day, but never repeat the same workout twice in a row.

Workout 1

• Steady State. After your warm-up, go for 15 continuous minutes on any cardio equipment.
• Add 1 minute to every workout up to a total of 30 minutes. Follow with 5-10 minutes of cool-down.
• Increase your time or change exercises. Instead of an elliptic machine, go outside for a brisk walk.

Workout 2

• Light interval training: After warm-up, alternate between 1 minute of harder exertion and 2 minutes of lighter exertion.
• Repeat 4 to 5 times, adding 1 interval per week up to 10 intervals. Follow with 5-10 minutes of cool-down.
• Increase your speed if you can during those intervals of harder exertion. You will really appreciate the 2 minutes of lighter exertion.

Workout 3

• teady State. After your warm-up, increase the incline on a treadmill by a few degrees. Climb on and start walking backwards slowly.
• This action will stimulate walking down a hill. Hold onto the rails at all times when doing this exercise. Start with 15 minutes.
• As soon as you can, take your cardio workout outside. Nothing beats the real deal.

Flexibility / Stretching

Perform each stretch for a minimum of 45 seconds, preferably repeating 2 - 3 times. Stretching should NEVER hurt - release slightly or try another stretch

• Cat/Cow stretch
• Standing chest stretch
• Overhead triceps stretch
• Standing chest stretch: Extend arms in front, interlock finders and round back – palms facing forward
• Quad stretch
• Cross body shoulder stretch – cross one arm across chest and hold with other arm
• Calf stretch
• If you have a foam roller, roll out your quads, hamstrings and IT band (along the outside of your leg). Just be sure not to roll on your joints.
• If you lay with your bum and head on the roller, relax your shoulder blades on each side of the roller. Hold the stretch for at least a minute – longer if it feels good. This is a great chest opener.

Recovery is an essential element of exercising and should not be seen as optional. If you do not allow yourself to recover you may not achieve the conditioning required to succeed.