Armygirl 
"My goal is to compete by late Summer."
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A friend of mine over here is a personal trainer, and he prescribed this workout for me based upon the goals I want to achieve. I will do this workout for a total of 6-8 weeks and then re-evaluate based upon my progress. It takes 4-6 weeks to see progress.
WEEK 1/5
DAY 1 STEADY STATE
40 Minutes (Run)
DAY 2 WORKOUT A Tempo
1. Squats 3x 12-15 2-2-1
2A. Seated Row 2x 12-15 2-1-1
2B. Step Up 2x 12-15 2-1-1
3A. Inclime DB Press 2x 12-15 2-1-1
4. Swiss Ball Crunch 3-6 x25 2-0-2
DAY 3 Interval (10 minute warm up on the bike or slow jog.)
3 Rounds
*1 "round" is max pace for 30-60 seconds and then slow down to moderate pace for 1-2 minutes (1/4 mile fast, 1/2 mile slow)
1 round= 3 laps on a treadmill
DAY 4
OFF
DAY 5 Interval
3 Rounds
DAY 6 WORKOUT B TEMPO
1. Deadlift 3x 12-15 2-2-1
2A. Wide Grip Lat-pull 2x 12-15 2-1-1
2B. Split Squat 2x 12-15 2-1-1
3A. SHoulder DB Press 2x 12-15 2-1-1
3B. Single leg deadlift 2x 12-15 2-1-1
4. Swiss Ball Jack-knife 3-6 x15 2-0-21.
WEEK 2/6
DAY 1
25 minutes Bike
DAY 2
Workout A TEMPO
1. Squats 3x 12-15 2-2-1
2A. Seated Row 2x 12-15 2-1-1
2B. Step Up 2x 12-15 2-1-1
3A. Inclime DB Press 2x 12-15 2-1-1
4. Swiss Ball Crunch 3-6 x25 2-0-2
DAY 3
OFF
DAY 4
Workout B Tempo
1. Deadlift 3x 12-15 2-2-1
2A. Wide Grip Lat-pull 2x 12-15 2-1-1
2B. Split Squat 2x 12-15 2-1-1
3A. SHoulder DB Press 2x 12-15 2-1-1
3B. Single leg deadlift 2x 12-15 2-1-1
4. Swiss Ball Jack-knife 3-6 x15 2-0-21.
DAY 5 INTERVAL
5 Rounds
DAY 6 Workout A
WEEK 3/7
DAY 1
20/20 RUN/ROW
DAY 2 WORKOUT B TEMPO
1. Deadlift 3x 12-15 2-2-1
2A. Wide Grip Lat-pull 2x 12-15 2-1-1
2B. Split Squat 2x 12-15 2-1-1
3A. SHoulder DB Press 2x 12-15 2-1-1
3B. Single leg deadlift 2x 12-15 2-1-1
4. Swiss Ball Jack-knife 3-6 x15 2-0-21.
DAY 3 INTERVAL
4 Rounds
DAY 4 WORKOUT C TEMPO
1. Squats 3x 12-15 2-2-1
2A. Seated Row 3x 12-15 2-1-1
2B. Step up 3x 12-15 2-1-1
3A. Incline DB Press 3x 12-15 2-1-1
3B. DB Lunge 3x 12-15 2-1-1
4. Swiss Ball Crunch 3-6 x 25 2-0-2
DAY 5 INTERVAL
4 Rounds
DAY 6 WORKOUT D TEMPO
1. Deadlift 3x 12-15 2-2-1
2A. Wide Grip Lat Pull 3x 12-15 2-1-1
2B. Split Squat 3x 12-15 2-1-1
3A. Shoulder DB Press 3x 12-15 2-1-1
3B. Single Leg Deadlift 3x 12-15 2-1-1
4. Swiss Ball Jack-knife 3-6 x15 2-0-2
WEEK 4/8
DAY 1 Steady State
40 Minutes (bike)
DAY 2 WORKOUT C TEMPO
1. Squats 3x 12-15 2-2-1
2A. Seated Row 3x 12-15 2-1-1
2B. Step up 3x 12-15 2-1-1
3A. Incline DB Press 3x 12-15 2-1-1
3B. DB Lunge 3x 12-15 2-1-1
4. Swiss Ball Crunch 3-6 x 25 2-0-2
DAY 3 INTERVAL
4 Rounds
DAY 4 WORKOUT D
DAY 5 INTERVAL
4 Rounds
DAY 6 WORKOUT C TEMPO
1. Squats 3x 12-15 2-2-1
2A. Seated Row 3x 12-15 2-1-1
2B. Step up 3x 12-15 2-1-1
3A. Incline DB Press 3x 12-15 2-1-1
3B. DB Lunge 3x 12-15 2-1-1
4. Swiss Ball Crunch 3-6 x 25 2-0-2
NOTE: I am a firm believer in warming up your muscles before lifting. Make sure to start off with 10 minutes of some type of cardio and then stretch before lifting to prevent injury. |
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