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Athletic
Perform all of the moves pictured below on Mondays, Wednesdays, and Fridays, as described. Add the specified cardio segments on Mondays and Fridays.
Monday
For each exercise shown, do 1 set of the prescribed repetitions, rest 30 seconds, then do another set of that same exercise. To amp up
your results, follow your strength workout with a round of Smart Cardio Intervals.
Smart Cardio Intervals
Do this. . .
5 minutes
45 seconds *
3. Recover
90 seconds *
3 5 minutes
6. Stretch
5 minutes
*After 3 weeks, increase the duration of the maximum effort interval to 1 minute and
increase your recovery time to 2 minutes.
Wednesday
Perform the moves circuit style: Do the prescribed number of repetitions for each exercise, with no rest between exercises. After youve
done all of the exercises once, rest two minutes. Perform the entire circuit 3 times, resting two minutes between each circuit.
Friday
Perform each set of two exercises back-to-back, with no rest between each exercise. Rest 30 to 60 seconds before repeating the set
one more time.
Set 1
Curtsy Lunge with Front Raise, Hundred on the Ball
Set 3
Tip and Row, Alternating Side Lunge
Set 2
Swivel Squat, Mermaid
Set 4
Alternating Side Lunge, Pushup and Leg Raise
Nothing scorches calories or firms your muscles like fighting gravity. Follow your Friday strength-training sequence with the following
Butt-Busting Hill Repeatswhich can be done on a treadmill, elliptical trainer, or stationary bike.
Butt-Busting Hill Repeats
Do this. . .
3 - 5 minutes
2 minutes *
1 minute *
3 - 5 minutes
6. Stretch
5 minutes
*After 3 weeks, increase the duration of your time on the incline to 3 minutes and increase your
recovery time to 1 and 1/2 minutes.
http://www.womenshealthmag.com/BestBody
Stand with your feet hip-distance apart, holding a dumbbell in your left hand and resting
your right hand on your hip. Take a giant step
back and to the right with your left leg, so
if you were standing on a clock facing 12,
your left toes would end up at the 5 oclock
position. (A) Bend your knees and lower your
hips toward the floor until your right thigh is
parallel to the floor. At the same time, raise
your left arm (the one with the dumbbell in it)
straight out in front of you to shoulder height.
(B) Return to start. Complete a full set; then
switch sides.
6 Mermaid [8 to 10 reps]
Tones: Core
http://www.womenshealthmag.com/BestBody