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Cardio Program
The cardio portion of the routine should last a minimum of 20 minutes.
The following exercises are meant as guidelines only. Mix them up in your
routine as needed. Most of us will be using machines this time of year
such as the treadmill, stairmaster, or exercise bike. You need to vary
the speed, angle (if possible), and tension of the machine to get the
best workout and keep things fresh.
- Treadmill (or run outside - weather permiting): Vary your speed
and incline angle. Run on a flat incline at a slower pace for the first
3 minutes, speed up to your fastest pace over the next 5 minutes, slow
down again, but increase your angle gradually - enough so that you're
slightly uncomfortable - for about 3 minutes, but not so much that you'll
fall over, slowly decline the angle, but increase your speed for the
next 5 minutes, and then go into your cool down for the remaining time.
- Exercise bike (or real bike): Vary your speed and tension regularly.
Start out slow, for the first 3 minutes, speed up to your fastest pace
over the next 5 minutes. If your machine allows you to do a course with
hills, use this for the next 10 minutes, and end with a slow cool down
period.
- Stairmaster (or go hiking): Stairmaster machines vary widely. As
with the other cardio routines, start with a brief 2 - 3 minute warm
up, add in a difficult middle portion of the workout, and end with a
brief cool down. If a Stairmaster isn't available, use an elliptical
trainer.
- Kickboxing: If you have longer than half an hour and you have classes
available, this can substitute for your whole workout.
Weight Training
This portion of the workout should take 10 - 15 minutes. Remember, you'll
be going through these exercises somewhat quickly. Pay extra attention
to good form - it's easy to get sloppy if you go fast, and that's when
injuries happen.
You'll be doing 5 sets with the same weight, and going rapidly from exercise
1 to exercise 2. Take a 1 minute break between sets. Choose
a weight that provides you with a challenge, but isn't so heavy that you
can't get through all sets.
DAY 1
Exercise 1 - Smith Machine Squats
- Stand under a Smith Machine with your feet shoulder width apart
- Point toes either straight ahead or slightly outward (never inward
to avoid knee strain)
- Look straight ahead
- Weight should rest on your shoulders (not your neck)
- Grip barbell with hands slightly wider than your shoulders
- Plant feet firmly on the floor (don't raise your heels), inhale and
move your butt back and downward - don't start by bending your knees
- Don't allow your knees to move forward
- When your thighs reach parallel, begin exhaling and return to starting
position
- Repeat
Exercise 2 - Reverse Lunges
Try this exercise without weights for the first 2 sets, or until you master
the motion, then add weight. This can also be performed with the Smith
Machine, or using dumbbells.
- Stand under a Smith Machine with your feet shoulder width apart
- Point toes either straight ahead or slightly outward (never inward
to avoid knee strain)
- Look straight ahead
- Weight should rest on your shoulders (not your neck)
- Grip barbell with hands slightly wider than your shoulders
- Stand upright with your feet shoulder width apart (do not arch your
back)
- Grip the barbell (or a dumbbell in each hand) using the same weight
as before
- Step backward with your left leg
- Keeping your upper body straight, bend both your knees. Keep your
right shin in a straight line with your ankle
- Drop your left knee towards the floor (but don't touch the floor)
- Hold the tension for a count of two, then raise your body straight
up using your left foot to push up slowly
- Return to starting position
- Repeat for 8 reps
DAY 2
Exercise 1 - Leg Press Machine
- Sit on a leg press machine
- Position feet high on the plate, and slightly wider than shoulder
width apart
- Keep your back pushed in and your chest out
- Start exercise with your knees flexed at a 90 degree angle
- Extend and straighten your legs (do not lock out your knees - this
keeps the muscles under tension and will help development)
- Pause for a count of 3
- Lower legs to starting position
- Repeat for 8 reps
Exercise 2 - Outer Thigh Leg Lift
- Start off by standing with your legs together
- Lift your right leg out to the side until it's a few feet off the
floor
- Keep your foot flexed, and your hip, knee and foot in a straight line
- Repeat for 8-12 reps
- Switch legs, and repeat
*For more intensity, add a 1-5 pound ankle weight.
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