Microcycle: 1
Mesocycle: 1
Macr0cycle: 1
Cardiovascular Training:
Rowing: 6 minutes*
Stationary Bike: 6 minutes*
Elliptical: 10 minutes
* I alternated between rowing and stationary bike for two sets of three minutes per exercise in a set.
Total Time: 22 minutes
Weight Training:
Lower Body Workout
- Squat (135 lbs.) & Whole body crunches: 4 x 10
- Deadlift (135 lbs.) & Bicycle crunches: 4 x 10
- One-leg Squat (30 lbs. dumbbells) & Push-ups: 3 x 10
- Three-way calfs: 2 sets
- Barbell curls (65 lbs.) & Hammer curls (15 lbs.): 2 x 10
- Close-grip triceps (135 lbs.) & Diamond push-ups: 2 x 10
- Abs
Total time: 40 minutes.
1 response so far ↓
anonymous // Jun 26, 2007 at 9:28 pm
the exercises are great…are you sure they’re also geared towards woman? looks difficult. any tips on getting back into exercise mode? it’s been a while since i’ve been active and i need tips to stay motivated and get fast results.
how about a blog on stomach exercises that aren’t too difficult? i’d like to wear that bikini without embarrassment.
thanks.
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