Part 1....
Whole Body Circuit training
do the weighted workout 3 x a week...either mon..wed..fri or tues..thurs..saturday
before each workout, warm up for at least 5 min to 10 min using treadmill, bike, or any other machine of your choosing...or if you want to make it simple running on the spot..or jumping jacks should do the trick.
preform these exercises in circuit fashion...resting 2 min after each circuit and do this for 3 sets.
on non weight training days do at least 30 min of walking or cycling at a low intensity 60/70% of maximum heart rate.
ROUTINE
LEG PRESS MACHINE
alternative body weighted squat 3 sets 15 .. 15 .. 20 reps to finish on final set
LAT PULLDOWN'S
SEATED CHEST PRESS
alternative Bench press
SHOULD PRESS ( machine )
alternitive seated dumbell shoulder press
TRICEP KICKBACKS
alterntive Bench Dips
STANDING BARBELL CURLS
STANDING CALF RASIES
CRUNCHES
finish with stretching for 10 minutes at the end.....
Thats it stage 1 complete
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