Custom fitness program notes for Wednesday
Posted by johann | Filed under Exercise
I figured I will share some of my workout tips and notes every day as I know that finding really good information on the internet is not easy with so much people trying to sell you the next fitness fad, being it P90X®, Zumba®, INSANITY®, Brazil Butt Lift®, TurboFire®, Body Gospel®, Slim in 6®, 10-Minute Trainer®, Turbo Jam®, Hip Hop Abs®, ChaLEAN Extreme®, RevAbs®… and the list goes on and on. I will admit that I do think there is value in some of these programs and have tried them. The two I would definitely recommend are P90X® and INSANITY®.
Wednesday fitness program
Type: Weight training
Duration: 10 min warm up, 45 min weight training, 5 min static stretching cool down.
Fitness Goal: Tone and strength training
Training program method and philosophy:
For this program you want to do all the workout exercises twice.
Start with a good warm up. People think that stretching is warming up but it is not. A warm up should make you breath heavy, get all sweaty and leave your muscles warm enough to stretch.
After the warm up, do passive stretching. This is the only time except for at the end of the workout to do passive stretching.
With each repetition, when using weights, stay between 9-11 reps for size and 12-16 for sculpting and definition.
For exercises you use your body weight, do as many as possible.
Tip: To find the right weight, make sure the last two reps burn or are very difficult to do.
Exercise focus areas:
1. Shoulders including the Anterior, Lateral, and Posterior Deltoid muscles and the trapezius.
2. The Biceps, or more accurately called the biceps brachii.
3. The Triceps also known as the triceps brachii.
Note: brachii is latin for three-headed
4. Abdominals
Frequency: Once a week
Rotation / Cycle: Every 4 weeks
Intellectual Athletic ex-pat South African American Vegetarian Techie who loves his wife, parents and all creatures regardless of their current state of delusion.