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Total Body Workout
Increase strength and definition for all of the major muscles of the body in one workout.
Program: |
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Select a weight that will be challenging.
Perform 6-12 repetitions, rest for 60-90 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details |
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Perform 12-15 repetitions, rest for 45-60 seconds; repeat 1-2 more times for a total of 2-3 sets. View More Details |
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Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets. View More Details |
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Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets. View More Details |
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Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets. View More Details |
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Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets. View More Details |
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Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets. View More Details |
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Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets. View More Details |
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Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets. View More Details |
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Perform 6-12 repetitions: if doing 8-12 repetitions—rest for 45-60 seconds, if doing 6-8 repetitions—rest for 1 1/2-to-2 minutes; repeat 1-2 more times for a total of 2-3 sets. View More Details |
For a general cardiovascular cool-down, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer. |
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Lie flat on back, extend arms overhead so that elbows are just slightly higher than shoulders; hold position for 20-30 seconds View More Details |
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Place left knee comfortably on ground-directly under hip joint, hold position for 20-30 seconds, alternate legs; repeat stretch 1-2 more times. View More Details |
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Frequency: |
This program could be done two-to-three times per week with at least one full day of rest between workouts. |
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Intensity: |
To improve strength and definition the exercise should activate the larger type II motor units and muscle fibers so use a load (weight) that will cause the muscles to fatigue before twelve repetitions.
For optimal development of strength and definition the rep range should be between six-to-twelve; if you can complete more than 12 repetitions, increase the weight.
When using heavier resistance for a fewer number of repetitions, the rest period between sets or between circuits should be longer. For example, an exercise with a heavy resistance for 6 repetitions should be followed by a rest interval of 1 ½ to 2 minutes.
When starting the program complete each exercise or stretch for 1-3 sets resting between each set before moving to the next exercise. To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises). |
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Customer Ratings
Average Customer Rating:
(1 Customer Ratings)
Rated by: Diane (ACE-certified Professional)
Would Recommend this to others?: Most Likely
Comments: I did the workout today, I really liked it!
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