March 26th , Week 6- M, W, F (3x per week)
Workout Routine:
RESISTANCE TRAINING
It is now week 6. That means that I only have 10 more weeks left before
I reveal my six pack abs. I am feeling a lot stronger today
compared to my first week.
Below is my week 6 workout routine. Follow the form from the
video.
Circuit Training Exercises
Band Press
Box Jump:
Band Row:
Step up: w/o band
Bench dip
Walking Lunges (w/ weights)
Tricep Extension (behind head)
Toe Touch (Ab crunch)
One arm standing concentration curl
Circuit training is an excellent way to
improve mobility, strength and stamina. This circuit training format
utilizes a group of 8 strength exercises that are completed one
exercise after another with little or no break. Each exercise is
performed for a prescribed amount of time before moving on to the next
exercise. The exercises within each circuit are separated by brief,
timed rest intervals, and each circuit is separated by a longer rest
period. The total number of circuits performed during a training
session may vary from two to six depending on your training level
(beginner, intermediate, or advanced), your period of training
(preparation or competition) and your training objective.
Beginner:
· 30 seconds per
exercise
· 30 second break in
between:
· Total number of
circuits: 2-3
Intermediate:
· 45 seconds per
exercise
· 15 second break in
between
· Total number of
circuits: 3-4
Advance:
· 60 seconds per
exercise
· 10 second break in
between
· Total number of
circuits: 3-4
Example for a beginner: Do chest
press for 30 seconds (whatever amount you can complete), followed by 30
second break. Next, perform box jump for 30 seconds (whatever
amount you can complete) followed by a 30 second break. Repeat until
the last exercise (One arm standing
concentration curl) and go back to band
pres again; for a complete a total of 2-3 rounds.
For example:
Monday: Resistance Training (from the fitness video journal)
Tuesday: Interval
Training: Cardio
Wednesday: Resistance Training (from the fitness video journal)
Thursday: Interval
Training: Cardio
Friday: Resistance Training (from the fitness video journal)
Saturday: Interval
Training: Cardio
Sunday: Rest
Basic Rules:
Rule #1: Eat smaller meals throughout day.
Rule#2: Consume enough high quality protein every day.
Rule#3: Consume 25-35 grams of fiber each day
Rule#4: Avoid refined sugars and refined grains.
Rule#5: Consume an adequate amount of fat.
Rule#6: Keep yourself hydrated all day.
+++++++++++++++++++++++++++++++++++++++
March 26 Week 6
Exercise
Standing Chest Press with Band
1. Start by securing the band at chest level behind you and standing
with your feet together. To have a more stable stance you can bring one
foot
in front of the other in a staggered stance(lunge stance).
2. Hold the band with your hands at chest level and your elbows back.
3. Press the bands out away from your body until your arms are extended.
4. Return to the starting position and repeat for the recommended
repetitions.
Trainer's comments:
Follow the proper form from the video
Linear Stability Jumps
1.Stand facing box with feet slightly wider than hip-width apart.
2.Lower body into a semi-squat position and jump up onto box. Feet
should land softly on box.
3.Step back down (not jump back down) and repeat according to
prescribed reps.
Trainer's comments:
Follow the proper form from the video
Standing Row with bands
1. Anchor tubing at around belly button or chest level.
2. Grab the ends of the band in each hand with arms at full extension.
3. Pull your hands back towards your navel and pinch your shoulder
blades together as you pull.
4. Keep your elbows close to the body and return to the starting
position and repeat.
Trainer's comments:
Fold from the hip (similar to the video)Follow the proper form from the
video
One Leg Box Step Up
1. Stand to the right of the box. Place left foot on top of box.
2. Raise body using the left foot only until leg is extended
3. Lower to start position keeping the foot on top of box. Repeat with
other leg according to exercise prescription.
Trainer's comments:
with or with resistance band. Follow the proper form from the video
Tricep Bench Dip
1. Start by placing your hands on the bench and your feet are on the
ground with your legs semi straight.
2. Proceed to bend your arms until they are bent to about 90 degrees.
3. Return to the starting position and repeat for the desired
repetitions.
Trainer's comments:
Follow the proper form from the video
Walking Lunge with Dumbbell
1. Start position: Stand with feet hip width apart. Hold a Dumbell in
each hand.
2. Step forward 2-3 feet forming a 90° bend at the front hip and
knee. DO NOT allow front knee to extend past the big toe - may cause
injury.
3. Push body up and move the back foot beside the front foot. Alternate
feet and repeat.
4. Remember to keep head and back upright in a neutral position.
Shoulders and hips should remain squared at all times.
5. Watch for proper knee alignment - do not let front knee extend past
big toe or deviate laterally or medially. Back knee should not come in
contact with floor.
Trainer's comments:
Follow the proper form from the video
Standing Overhead Tricep Extension
with
band
1. Start by holding the tubing in one hand and placing that hand behind
your back.
2. Now grab the other end of the band with the arm that is over your
head.
3. Extend the top elbow until your arm is fully extended.
4. Return to the starting position and repeat for the prescribed
repetitions.
Trainer's comments:
Follow the proper form from the video
Alternating Toe Touch
1. Start position: Lie back onto floor or bench with feet up into the
air. Head should be in a neutral position with a space between chin and
chest.
2. Leading with the chin and chest towards the ceiling, contract the
abdominal and raise shoulders off floor or bench. Extend one arm and
reach for the opposite
foot. Return to start position and repeat with other hand.
Remember to keep head and back in a neutral position. Hyperextension or
flexion may cause injury. To increase resistance, hold medicine ball in
hands.
To decrease resistance, position hand closer towards body
Trainer's comments:
Follow the proper form from the video
Cable Curl
1) Stand approximately 2 feet away from cable pulley with feet shoulder
width apart and knees slightly bent.
2) Start position: Grasp bar with underhand grip (palms facing forward)
approximately hip width apart and allow arms to hang down at sides.
Elbows
should be close to sides.
3) Flex at the elbows and curl bar up to approximately shoulder level.
Keep elbows close to sides throughout movement.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position
throughout movement. Shoulders should be stabilized by squeezing
shoulder blades together slightly - only the elbow joint should be
moving.
Trainer's comments:
Follow the proper form from the video
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Standing Chest Press with Band
Linear Stability Jumps 
Standing Row with bands 
One Leg Box Step Up 
Tricep Bench Dip 
Walking Lunge with Dumbbell 
Standing Overhead Tricep Extension
with
band 
Alternating Toe Touch 
Cable Curl 