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Perform all of the moves pictured below on Mondays, Wednesdays, and Fridays, as described. Add the specied 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. . .
1. Warm up, graduating from easy to moderate intensity 2. Exert at maximum effort and speed 3. Recover 4. Repeat steps 2 and 3 ten times 5. Cool down 6. Stretch 3 5 minutes 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 Lift-off Lunge, Mermaid Set 2 Pushup and Leg Raise, Crossover Crunch Set 3 Squat and Overhead Press, Plyo Plank Set 4 Hundred on the Ball, Stacked Pushup
Nothing scorches calories or rms your muscles like ghting 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. . .
1. Warm up, graduating from easy to moderate intensity 2. Increase the incline on your equipment to a moderate level, and push yourself at a hard intensity 3. Lower incline and recover 4. Repeat steps 2 and 3 four times 5. Cool down 6. Stretch 3 - 5 minutes 5 minutes 1 minute *
*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
2 Mermaid [8 to 10 reps]
Assume a side plank position, with your right elbow on the oor directly beneath your shoulder. Stagger your feet so your left foot is in front of your right foot. (A) Raise your left arm directly overheadbicep next to your ear, arm extended, and with your palm facing the oorso your arm is in line with your body. Arch your left arm towards the oor as you raise your hips up in the air. (B) Return to start. Repeat for a full set; then switch sides.
Tones: Full body and raises heart rate to burn extra calories
http://www.womenshealthmag.com/BestBody