“Begin Again” wk #3 and #4- Boosting workouts

BuffMother — Tue, 27 Jul 2010 17:40:24 +0000

Pre-Beginner Boosting Phase Workout Calendar

Phase 2
Pre-Beginner

Boosting
Traditional style

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Week 3

Lift Lower Body

Active Rest- i.e.

housework or shop

Intervals

off

Lift Upper Body

Intervals

Off

Week 4

Lift Lower Body

Active Rest- i.e.

housework or shop

Intervals

off

Lift Upper Body

Intervals

Off

Summary of this Boosting Phase:

Do something Every OTHER day
3 lifting workouts per week
3 sets of 10 traditional style lifting- do all sets of one exercise before moving to the next
1 min rest period between sets of each exercise
2 interval sessions post lifting or non-lifting days
Focus on resting a bit more and getting stronger!
Simple 7 for 7 AB routine every time you workout

	Upper Body Exercises
Chest	push ups on knees
Primary	3×10
back	One arm DB lat row
primary	3×10
back	Bent over rows
auxillary	3×10
shoulders	Shoulder Press
primary	3×10
biceps	Bicep curls
	3×10
triceps	Tricep bench dips
	3x 10
	ABS with each workout (see below)
	Lower Body Exercises
Legs	DB wide stance Squats
primary	3×10 (4-5″ wider than sh width)
hams	DB Legs narrow Squats
glutes	3×10 (shoulder width)
quads	Laying side leg raises
auxillary	3×10
hams	Romainian Dead lifts
auxillary	3×10
glutes	Walking Lunges- no weight
quads	2x15each (focus on front leg)
calves	Calf Raises (one calf at a time)
	3×15
1on:1.5off	Intervals 1
posture!	Intervals 2
intesity!	Intervals 3
	extra activity
	ABS–CPTME….SIMPLE 7 for 7
	Passive Abs
	Sit ups- hands on hammies
	Vacuumes!! 10- 10 seconds daily
	Knee ups- roman chair are best
	Traditional AB crunch
	Ball Crunches
	Cats/Dogs
	Other activity, Intervals or cardio

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