5 minute warmup on the stationary bike on hills/'random' setting at a mild-moderate level
10-15 minutes Arc Trainer, level 30-35, incline 5
10-15 minutes Stair Climber at a moderate level on 'random' setting
10-15 minutes Elliptical on 'random' setting at a moderate level
Remember, when choosing a weight, you shouldn't feel like you could keep going after your last rep. Your last rep should be somewhat difficult. It should burn and you should feel yourself pushing and working!
Super Set 1
Smith Machine Squats 10-12 reps
Jump Lunges with rear leg on flat bench 10-12 reps each leg
Barbell Straight Leg dead lifts 10-12 reps
REPEAT 3 TIMES!
Super Set 2
Stability Ball hip abduction Right Side 12-15 reps
At top of last abduction draw forward circles with your leg 12- 15 times
KEEP THAT LEG UP! Now reverse! 12-15 times
STILL KEEP IT UP! PULSE UP! 12-15 times
REPEAT ON THE LEFT SIDE AND DO A TOTAL OF 3 SETS ON EACH SIDE!
Super Set 3
Hip Abduction machine 10-12 reps
Hamstring Curl machine 10-12 reps
Walking lunges 10-12 reps each leg
REPEAT 3 TIMES!
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