CYCLE 1 WORKOUT A

Warm-up
Exercises

Reps

Weight

Sets

Time

Calf stretch

1 for each leg

50 seconds
per leg

Pilates

1 minute

Windmills

30 seconds

Triceps extenstion

1 for each
arm

30 seconds

Strength
Exercises

Sets

Reps

Muscles
worked

Weight

Barbell Full Squat

15

Quadriceps

Standing Dumbbell Triceps Extension

10

10

Triceps

One-Arm Dumbbell Row

Middle back

Seated Cable Rows

12

11

Middle back

Cardio
Exercises (detailed )

Intensity (%
THR)

Time

Distance (if
applicable)

Speed (if
applicable)

Treadmill Sprint - Set the Treadmill

to four miles per hour. Sprint faster
gradually until the target heart rate
is reached, and then stay at that
speed to maintain the target heart
rate.

2 minutes

64

4 mi/h

Jump Rope - Jump rope for 1

minute, or 150 jumps, and stop
whichever one you complete first.

2 minutes

64

The Stair Master - Walk upwards on

an inclined machine, which moves
downward, against your motion. Set
the machine speed to 4 mi/h

10 minutes

64

4 mi/h

Birdies - Do a push-up, let your

chest touch the ground. Then, lift up
your chest, and move your legs,
without touching the ground, near
your chest, and jump forwards. Do
this exercise for 5 minutes, or until
50 are completed.

5 minutes

64

1
Cool-down
Exercises

Reps

Weight

Sets

Time

Slow Walk

1 minute

Hip Flexor/Quad Stretch

1 minute

Bridge w/out back touching ground

30 seconds

Bridge With Leg Reach

1 minute