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For Cardio, complete exercise for 30 minutes at moderate intensity (HRMax= 168bpm; THR= 140-150bpm) to include cycling, running, water aerobics, etc. Cross-Training activity must be different (if you run for cardio, swim for cross-training). Resistance exercises are attached for this week. Complete these activities along with anything else you are doing for 30-90 minutes. Please ask any questions you may have prior to beginning exercise programs.
Bent Knee Hip Raise
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8x2 reps |
rest: 60s
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Stability Ball Single-Leg Bridge
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8x2 reps |
rest: 60s
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Dumbbell Around the World
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3x8 reps |
rest: 60s
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Barbell Front Raise
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3x8 reps |
rest: 60s
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Cable Reverse Curl
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3x8 reps |
rest: 60s
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Cable Pull Through
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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4x8 reps • 30s |
rest: 60s
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