Posts Tagged Push Ups
“Begin Again” wk #3 and #4- Boosting workouts
Posted by BuffMother in Begin Again wk #3 on July 27, 2010
Pre-Beginner Boosting Phase Workout Calendar
| Phase 2 Pre-Beginner Boosting |
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 |