Wed June 25, 2014
Do one less hour of TV watching/computer use. Replace it with an activity that gets you moving (e.g. bike riding, walking, stretches)
Develop strength by lifting weights and other weight bearing activities like dance fitness. Increase flexilibity with activities like Yoga, Pilates and Tai Chi
morning - 40 minute walk before breakfast
mid-day - 25 mins HIIT training, Triceps / Back resistance training
Superset - 3 sets 7 reps, increase weight each set, but keep it the same for all 3 exercises within the superset- slight decline barbell/EZ curl bar tricep extensions (40 sec rest), then 45 degree incline barbell/EZ curl tricep extension (40 sec rest), then standing overhead barbell/EZ curl tricep extension (80 sec rest) repeat until 3 sets are done
Deadlifts (bent knee) with cable/barbell/dumbbells - 3 sets 7, 14, 21 reps with 40 secs between sets
Wide Grip pull ups/seated row with tubing or band - 3 sets of 10 reps with 40 secs between
One-Arm dumbbell rows - 6 sets 7, 14, 21 reps with 40 secs between (increasing weight), 7, 14, 21 reps with 40 secs between (decreasing weight)
Abs + Core
6/26/2014 11:36:24 am
Clarification on the single arm DB row...do you do all reps on one side then do the same reps on the other side...then rest...then onto the next weight/set?
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