Week 3 – Base building – Tuesday

Tuesday- Lower Body

Warm up

5 minutes Cardio

3 x 12 to 15 Reps. Body Weight Squats/Front leg Swing/Side Leg Swing

Weight Training

3 x 12 to 15 Reps. (Body Weight Squats {dumbbells for experienced} *position yourself so your knee’s do not pass toes in the down position/Calf Raises)

collage_20140302193605624_20140302193754428 (640x640)

3 x 12 to 15 Reps.(Single leg extension Machine, alternate none stop)

Leg Extentions

3 x 12 to 15 Reps. (Single leg Hamstring Curl Machine, alternate none stop)

Hamstring Curl

3 x 12 to 15 Reps. (Abductor Machine/Adductor Machine)

Ab.Adductor Machine (640x640)

Cardio: Treadmill hill interval

Alternate for a total of 30 minutes , walk for beginner, jog/run for the experienced.

2 minutes -1.0 incline/1 minute- 5.0 incline

Cool Down

5 min. walk

3x (15 superman’s /25 crunches)

Stretch

2 thoughts on “Week 3 – Base building – Tuesday

  1. Holy cap that was intense. I had a victory over my couch potato today. The whole workout I jet saying “I am going to skip the intervals today…just this once” when it came interval time. Without a second thought I hopped on the treadmill. I started running. After about 10 minutes my inner couch potato said “wait a minute…we agreed that we were going to skip this part!” I kept going with out another word. From the couch potato… today I won.

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