Week 1 – Base Building – Tuesday

Tuesday- Lower Body

Warm up

5 minutes of cardio

3 Sets of 12-15 Reps. (Body Weight Squats/Front leg Swing/Side Leg Swing)

*Don’t let your knee extend past your toe’s on these squats and try to keep an upright posture

Weight Training

3 Sets of 12-15 Reps. (Leg Press Machine *position yourself so your knee’s do not pass toes in the down position/Calf Raises)

3 Sets of 12-15 Reps. ( single leg extension Machine, alternate legs non stop)

3 Sets of 12-15 Reps. (single leg Hamstring Curl Machine, alternate legs non stop)

3 Sets of 12-15 Reps. (Abductor Machine/Adductor Machine)

Cardio: Treadmill hill interval

Alternate for a total of 30mins. Walk for beginner, jog/run for the experienced.

2 minutes 1.0 incline/1 min 5.0 incline

Cool Down

5 minute walk

3x (15 supermans/25 crunches)

*Supermans – Lie on your stomach. Lift your upper and lower body off the ground by contracting the muscles in the lower back and return to the starting, down position. Do this slowly in a controlled/pulsing motion.

stretch

2 thoughts on “Week 1 – Base Building – Tuesday

  1. It would be nice if you could setup the site so people can log into their own workout and track it using the workout you list.

    1. Thanks for the input school1957. We are working on a few enhancements and will take your idea in to consideration.

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