Friday, November 25, 2011

Cardio/Strength 4 week program




I have put together a cardio/strength circuit that will get your heart pumping and shed the pounds. I  promise that you will see results in 4 weeks of doing this program. Make sure to take a day in between the Day 1, 2 and 3 and to be doing HIIT training on those days.

STAGE 1

Warm Up 5-10 minutes on machine of choice
Dynampic Stretch

CARDIO STRENGTH CIRCUIT
DAY 1 LEGS

Medicine Ball Lunge 1 x 10 each leg with ball lift over head
Plank with Gluet Lifts 1 x 10 each leg
Treadmill Push 1 x 45s (do not turn treadmill on, bend arms and push on treadmill and run using your own speed to move the treadmill)
REPEAT x 3

Standing hip flexor lift with reverse leg extension 1 x 10 each leg (stand in tall position lift leg up using hip flexor to a running A then keeping back straight bend over and extend same leg out straight, return to starting position)
Double Leg plank jumps 1 x 10 (begin in a push up plank position and then keeping core tight jump both legs out to side and back in)
Bench Mountain Climbers 1 x 45s (in push up position drive legs towards chest in a continuos running motion)
REPEAT x 3

Deadlifts 1 x10 each leg
Plank with knee in tap out 1 x 10 each side ( begin in a push up plank position and bring the knee in to chest, return to starting position and then abduct the leg and tap out. that whole motion is considered 1)
Squat Jumps 1 x 45s
REPEAT x 3

COOL DOWN 5-10 minutes on machine of choice
Static Stretch

DAY 2
CHEST/BACK

Warm Up 5-10 minutes on machine of choice
Dynampic Stretch

Single Arm Bench press on ball 1 x 10 each arm (opposite arm with weight and holding static in straight arm position)
Exercise ball roll out 1 x 10
Jumping jacks 1 x45s
REPEAT x 3

Single arm row on bench 1 x 10 each arm
Oblique plank on bench 1 x 10 each side (arms in push up position on bench, core tight, bring knee to elbow and return to starting position)
Squat Jack 1 x 45s
REPEAT x  3

Pull ups 1 x As many as you can
Plank  1 x 45s (regular plank on mat on elbows)
Speed skaters 1 x 45s ( start in a low squat and power out to the side, stay low and push back and jump onto the other leg as a speed skater looks when racing)
REPEAT x 3

COOL DOWN 5-10 minutes on machine of choice
Static Stretch

DAY 3
ARMS

Warm Up 5-10 minutes on machine of choice
Dynampic Stretch

Single Arm Biceps Curl 1 x 10 each 
Plank twist 1 x 10 total (5 each side) (plank on mat on forearms and rotate into a side plank on both the left and right sides)
BOSU Ball run
REPEAT x  3

Single arm Triceps Pull Down 1 x 10 each
Side Plank 1 x 45s each side (hold side plank static)
Broad Jump Shuffle Back 1 x 45s
REPEAT x 3

Standing Shoulder Press
Plank to Pike 1 x10 (plank position on forearms then push ups up in the air, keep core tight)
Bench Jumps 1 x 45s (start with arms on bench and both legs to one side of the bench, jump over the bench keeping arms on the bench to the other side and perform this continuousy)
REPEAT x 3

COOL DOWN 5-10 minutes on machine of choice
Static Stretch


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