11/23/11 – Wednesday – Lower Body Strength and Endurance
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Warm Up – 8-Count Body Builders (15), Jump Squats (10), Regular Pull Ups (10)
Different style of training this week. We’re going to hit each major muscle group of the body just once this week, but we’re going to hit it hard. There will 3-4 exercises per muscle group consisting of combinations of strength and endurance exercises that differ between numbers of sets and reps.
For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps. So if a suggestion is 8 reps, the last rep should be tough, but not impossible.
1. Barbell Back Squat - 4 Sets of 8 Reps – Strength
2. Squats – Body Weight – 1 Minute – Endurance
3. Walking Lunges (Holding extra weight) 30 (15 each leg) – 3 sets – Strength
4. Wall Sit – 45 seconds x 2 Times
5. Straight Leg Deadlift - 3 sets of 10 reps
6. Hamstring Curls on Ball - 15 (both legs) – 10 (each leg/single leg) – 15 (both legs)
7. Jump Rope – 5 Minutes
Abs/Core:
Lower:
1. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
4. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)
1. Lean back and hold - 30 Seconds (Abs/Lower Back – Fat Burning)
2. Plank – 1 Minute (Lower Back/Abs – Fat Burning)
Upper/Midsection
1. MB Twists - 30 seconds (can also use a dumbbell) x 2 Times (Abs/Obliques)
2. Crunches with legs in air - 1 Minute (Abs – Isolation)
3.Bicycle Crunches - 1 Minute (Abs/Hip flexors/extensors)
4. Full Sit Ups - 1 Minute (Abs – full extension)
- MidwestFit Team
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