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SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,399
6/23/11 7:06 P

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You can use anything as long as the weight is such that you can not do more than 8 repetitions of an exercise in each circuit. Repeat the core work three times with a 1 minute recovery between each set. Do them individuality not as a circuit.


It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

SOUVIE's Photo SOUVIE Posts: 103
6/23/11 6:54 P

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A few questions:-
Is it possible to modify these exercises using dumbbells instead of a resistance band?
Is the core exercise to be repeated 3x?

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ZIGGYMOONUNIT's Photo ZIGGYMOONUNIT Posts: 51
9/28/09 7:03 A

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Wow, I just did workout B this morning and I am definitly feeling it in my legs right now. A surprisingly quick (I did three circuits) but effective workout. Thanks SeargentMajor :)

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SERGEANTMAJOR's Photo SERGEANTMAJOR Posts: 6,399
8/12/09 3:22 P

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WORKOUT A

Do the exercises as a circuit, one right after another then recover for ninety seconds and repeat. Go through three rounds.

Dead lifts: 8 repetitions
Standing press with resistance bands: 8 repetitions
Front lunges against resistance bands: 8 repetitions
Standing rows with resistance bands: 8 repetitions


WORKOUT B

Do the exercises as a circuit, one right after another then recover for ninety seconds and repeat. Go through three rounds.

Squats with resistance bands: 8 repetitions
Front press with resistance bands: 8 repetitions
Side lunges with no resistance: 10 repetitions each side.
Pull downs with resistance bands: 8 repetitions


WORKOUT C

Do the exercises as a circuit, one right after another then recover for ninety seconds and repeat. Go through three rounds.

Reverse lunges with resistance bands: 8 repetitions each leg
Front flys with resistance bands: 8 repetitions
Split squats with no resistance: 6 repetitions each leg
Triceps press downs: 8 repetitions


Do three to four repeats of each circuit with a sixty to ninety second recovery between circuits.
The exercises groupings work basically the same muscles but vary the way they are used slightly. You can do these in order each week or choose one to do on any given day.



CORE

Plank 30 seconds
Side plank 15 seconds each side
Hip lift 30 seconds

Do after final recovery from all circuits.

Five minute warm up before the exercises and five minute stretch following the workout.


Edited by: SERGEANTMAJOR at: 9/1/2009 (17:23)

It is called WORK-ing out for a reason.

I said getting fit was simple, I did not say it was easy.

Cardio burns calories, strength work burns fat.

Eat well to lose weight, exercise to get fit

You can not build a six pack using twelve packs


Often when we seek a magic bullet for fitness we end up shooting ourselves in the foot.

"I think calories are little germs in food that all moms are afraid of" Dennis the Menace

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