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Cardio and Strength Exercises With Instructions

Start Date: 09/26/2011 << Go back to your workout End Date:

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Monday, September 26, 2011

CARDIO EXERCISES
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Exercises Outdoor Running

Distance (miles) --

Time (min) max

Distance

Time

RPE/HR

Variable Effort Run / Cross Training Activity Be aware that running inside is easier than running outside due to the lack of wind resistence and other weather conditions. Often your pace time inside will not translate outdoors so you might need to adjust your RPE level. RPE stands for Rate of Perceived Exertion and is based on a 10-point scale. 10 = extreme exertion -- conversation is impossible 8 = high effort -- conversation is extremely labored 6 = optimum effort -- conversation is difficult, but possible 4 = medium effort -- conversation is easy to maintain 2 = warm up Stairclimbing Machine --Cross Training activities are a good way to keep your workout fresh. Choose an exercise different from your chosen routine as cross training works other muscles and therefore can help prevent injuries. RPE is self-determined. RPE stands for Rate of Perceived Exertion and is based on a 10-point scale. 10 = extreme exertion -- conversation is impossible 8 = high effort -- conversation is extremely labored 6 = optimum effort -- conversation is difficult, but possible 4 = medium effort -- conversation is easy to maintain 2 = warm up STRENGTH EXERCISES
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Body Part Abdominals

Exercises Reverse Crunches -

Weight

Reps 25 25 25

Rest (sec) 30 30 30

Weight

Reps

Lie on the floor on your back with the palms of your hands flat on the floor at your sides. Raise your legs straight up towards the ceiling. Using your abdominal muscles, raise your hips and buttocks straight up off the floor towards the ceiling as if you were going to touch the ceiling with your toes.

Once your hips and buttocks are raised as high as possible, lower them to the starting position and repeat. The entire motion should be done in a smooth, controlled manner that lasts about 4 seconds, with the downward movement no faster than the upward. Crunches 25 25 25 30 30 30

Lie on the floor with your knees bent at about 60 degrees and your feet flat on the floor about shoulder width or, if feasible, with your lower legs lying across a flat bench. Place your hands behind your head without interlocking your fingers. Slowly curl your upper body towards your hips until your shoulder blades come off the floor, while simultaneously pulling your hips toward your shoulders; return to the starting position. The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward. Thighs Squats 95 lbs. 95 lbs. 95 lbs. 12 12 12 120 120 120

Position your body in the squat rack so that the barbell rests behind your head on your shoulders and trapezius, not on your neck. Have a little bend in your knees, and take a comfortably wide grip on the bar. Straighten your legs to lift the bar and then take one step backward. Stand with your feet about shoulder width apart with your toes pointing forward at their natural angle. Maintain the natural curve of your spine by tensing your abdominal and lower back muscles. Keep your head up, looking forward, throughout the exercise. Squat down until your thighs are slightly below parallel to the floor, being sure to keep your torso fixed in the most erect position possible throughout the movement and your knees moving out in the same direction as your feet. Reverse the movement and return to the starting position. The entire motion should be done in a smooth, controlled manner that lasts about 4 seconds, with the downward movement no faster than the upward. Do not bounce at the bottom of the movement and never lock your knees at the top. Angled Leg Press 180 lbs. 180 lbs. 180 lbs. 12 12 12 90 90 90

Adjust the back pad angle slot to the one nearest the middle and then sit in the machine. Place your feet about 6-8 inches apart on the center of the platform and your toes pointing forward at their natural angle and grab the handles next to your hips. With a good arch in your back, press the weight up and release the locks on the machine. Lower the weight until your knees are at a 90 degree angle, being sure to keep your hips down on the seat, your back arched, and your knees moving out in the same direction as your feet throughout the movement.

Keep the bottom of your feet in full contact with the platform, but mentally focus on driving the weight up through your heels. The entire motion should be done in a smooth, controlled manner that lasts about 4 seconds, with the downward movement no faster than the upward. Do not bounce at the bottom of the movement and never lock your knees at the top. Focus your mind on your thigh muscles. Feel yourself pushing through your heels. Leg Extensions 60 lbs. 12 90 60 lbs. 60 lbs. 12 12 90 90

Adjust the seat position so that your knee joint is lined up with the axis of rotation of the machine and grab the handles near your hips. Hook your feet under the foot pad so the pad rests on the front of your ankles. Extend your feet up until your legs are straight, being sure to keep your buttocks down on the seat throughout the movement. Reverse the movement and return to the starting position. The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds with the downward movement no faster than the upward. Keep your back flat against the machine pad. Lying Leg Curls 45 lbs. 45 lbs. 45 lbs. 12 12 12 90 90 90

Lie face down on the bench making sure that your knee joints line up with the axis of rotation of the machine and grab the handles at the end of the bench. Adjust the foot pad so that it rests comfortably at the base of your ankles. Pull your feet towards your buttocks, being sure to avoid excessive hip motion throughout the movement, until your legs are about perpendicular to the ceiling. Maintain the natural curve of your spine by tensing your abdominal and lower back muscles. Keep your head up, looking forward, throughout the exercise. Reverse the movement and return to the starting position. The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds with the downward movement no faster than the upward. Calves Standing Calf Raises 180 lbs. 180 lbs. 180 lbs. 180 lbs. 10 10 10 10 60 60 60 60

Position your shoulders directly under the pads with the balls of your feet on the foot platform about 6-8 inches apart. While performing the movement you should be standing up completely straight with the only movement occurring at your ankle joint. Keeping your legs straight, lower your heels until you feel a good stretch in your calves. Lift your body up as high as possible onto your toes, hold it there a moment, and then

return to the starting position. The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.