Appendix B Sample Workout

This is a general cardiovascular and strength workout. Feel free to substitute or add exercises according to the guidelines described in Chapters 5 and 7. Use Worksheet B-1 and Worksheet B-2 to design your workouts and chart your training progress.

Table B-1. Sample Workout

Sequence Activity Frequency Intensity Time

Warm-up

before exercise

50% maxHR

5 min.

Aerobic

Walk, Run, Swim, etc.

3 to 7 days/week

60 to 75% maxHR

30 to 60 min

Cool-down

after exercise

100 bpm

5 min.

Strength

(Mon, Wed, Fri or Tues, Thurs, Sat)

2 sets of 12 repetitions

20 to 45min

Legs

Squats

Leg Curl

Chest

Chest Press

Back

Seated Row

Shoulder

Lateral Raise

Triceps

Triceps Extension

Biceps

Biceps Curl

Lower Back

Back Extension

Abdominals

Ab Crunch

Side Crunch

Stretch

3 to 7 days/week

30 seconds X 2

10 min

Quadriceps

Hamstring

Pretzel

Butterfly

Chest

Upper Back

Rock-n-roll

Lizard

Note that the duration of this workout is dependent on the number of exercises that are performed and the length of the aerobic exercise. Perform the number and duration of exercises that are appropriate for your fitness level and adjust the routine as your fitness improves.

Note that the duration of this workout is dependent on the number of exercises that are performed and the length of the aerobic exercise. Perform the number and duration of exercises that are appropriate for your fitness level and adjust the routine as your fitness improves.

01 CD

Under "Comments", scale), or any other list the type of workout you performed (i.e., intervals, fartleks), how you felt during exercise, your perceived exertion (6-20 on the Borg measure that you use to track your progress.

Under "Comments", scale), or any other list the type of workout you performed (i.e., intervals, fartleks), how you felt during exercise, your perceived exertion (6-20 on the Borg measure that you use to track your progress.

Exercises:

Date:

Date:

Date:

Date:

Date:

Date:

Date:

Date:

set x rep / wgt

set x rep / wgt

set x rep / wgt

set x rep / wgt

set x rep / wgt

set x rep / wgt

set x rep / wgt

set x rep / wgt

/

/

/

/

/

/

/

/

<A m

/

/

/

/

/

/

/

o

/

/

/

/

/

/

/

/

/

/

/

/

/

/

/

/

/

/

/

/

/

/

/

/

o

/

/

/

/

/

/

/

/

m

/

/

/

/

/

/

/

/

/

/

/

/

/

/

/

/

(A

/

/

/

/

/

/

/

/

0 2 ■D E

/

/

/

/

/

/

/

/

° 2

/

/

/

/

/

/

/

/

CO

/

/

/

/

/

/

/

/

/

/

/

/

/

/

/

/

ifl

/

/

/

/

/

/

/

/

0

/

/

/

/

/

/

/

/

J

/

/

/

/

/

/

/

/

/

/

/

/

/

/

/

/

(A

/

/

/

/

/

/

/

/

<c njK

/

/

/

/

/

/

/

/

g oo O ^

/

/

/

/

/

/

/

/

m

/

/

/

/

/

/

/

/

Remember to stretch!

See Chapter 7 for strength training guidelines. Rep = repetition; Set = the number of reps performed without resting; wgt = weight lifted.

See Chapter 7 for strength training guidelines. Rep = repetition; Set = the number of reps performed without resting; wgt = weight lifted.

U1 CD

Body Building Naturally

Body Building Naturally

Get Real About Being Lean, Mean and Muscular! Are You A Hard Gainer? Are you sick of weight gain programs that don't work? Stop Being Bullied by the Diet and Fitness Industry Fight Back With... Body Building Naturally Throw away those diet pills! Steroids don't cut it! Investigate one of the top rated muscle building programs on the Internet.

Get My Free Ebook


Post a comment