Sunday, August 1, 2010

Week One

Here we are!
What have your favourite physical activities been that you've been doing?
Are there any that you want to try that you have not yet explored?
How often have you been doing the activities in your log and with what intensity?

Today I want you to map out your work out for tomorrow.

You should get your mind and body ready with at least 10 minutes of cardio.
That can be skipping, a brisk walk, running if you are a runner, or on the treadmill if you have one at home. Remember to keep your heart rate within the zone that we talked about yesterday.

After your cardio warm up I want you to begin a strength program that will look like this.
  • Squats (this can be done with a light weight that you hold overhead)  - 2 sets of 12 reps
  • calf-raises - 2 sets of 12 reps
  • Chest press (this can be done on the ball) 2 sets of 8
  • Chest fly (this too can be done on the ball) 2 sets of 8
  • push ups (do as many as you can but no more than 12)
  • bicep curls - 2 sets of 10
  • tricep kick backs - 2 sets of 10 reps

Stretch it out when you are done. Please include the following 3 stretches with whatever stretches you choose to do:
  • Quad stretch
  • calf stretch
  • Seated pike
You can also opt to do some yoga to stretch out.

You can follow this program 3x's a week on non-consecutive days after consulting with your physician.
2 x's a week I want you to pick your favourite cardio work out and do it for at least 30 minutes on days where you are not doing your strength training.
This will be your work out  for week one. For a total of 5 work-outs for the week.

Next week we will change things up.
All the best on week one!

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