Principles Of The Ultimate Cardio Meltdown Workout
This program is designed to make you lean and fit. If you are not willing to work hard, try one of those “get-something-for-nothing programs” and see where it gets you. If you really want to achieve a fit, hard body, this program is for you. The program is divided into three levels: The Cardio Meltdown Prep Workout, The Beginning Cardio Meltdown Workout, and The Advanced Cardio Meltdown Workout. Start at the beginning and build up. Here are some of the basics: This is The first week to a very Basic Cardio Meltdown Program...
The Cardio Meltdown Prep Program
Instructions: Do this program if you have been sedentary. Check with your physician if you have any health problem that might make exercising dangerous for you.
Week 1:
• Walking: 5-6 days per week; Walk until you get tired— shoot for 10-30 minutes.
• Weight Training: Monday and Thursday; do one set of 10 reps of the following exercises: bench presses, upright rowing, lat pulls, bent-over rowing, arm curls, crunches or sit-ups, squats or leg presses, leg curls.
• Stretching: 5-10 exercises; 1 set, hold stretch for 15-30 seconds
Week 2:
• Walking: 5-6 days per week; walk 20-40 minutes, as tolerated.
• Weight Training: Monday and Thursday; same as week one; increase weight used as tolerated.
• Stretching: 5-10 exercises; 1 set, hold stretch for 15-30 seconds
Week 3:
• Walking: 5-6 days per week: Walk 30-60 minutes, as tolerated
• Weight Training: Monday and Thursday; same as week one; increase weight used as tolerated.
• Stretching: 5-10 exercises; 1 set, hold stretch for 15-30 seconds
Week 4:
Repeat week 3 until you can walk for 60 minutes without stopping.
• Walk-run: 5-6 days per week; Walk for 60 minutes; every 5 minutes, jog for 30-60 seconds.
• Weight Training: Monday and Thursday; same as week one; increase weight used as tolerated.
• Stretching: 5-10 exercises; 1 set, hold stretch for 15-30 seconds
Week 5:
Repeat week 4 until you can run for one minute during each 5-minute interval of your one-hour walk.
• Walk-run: 5-6 days per week; walk for 60 minutes; every 5 minutes, jog for 2 minutes.
• Weight Training: Monday and Thursday; same as week one, except do 2 sets of each exercise and increase weight used as tolerated.
• Stretching: 5-10 exercises; 2 sets, hold stretch for 15-30 seconds
Week 6:
Repeat week 5 until you can run for two minutes during each 5-minute interval of your one-hour walk.
• Walk-run: 5-6 days per week: Walk for 60 minutes; every 5 minutes, jog for 5 minutes.
• Weight Training: Monday and Thursday: Same as week one, except do 2 sets of each exercise and increase weight used as tolerated.
• Stretching (5-10 exercises; 2 sets, hold stretch for 15-30 seconds)
Week 7:
Repeat week 6 until you can run for five minutes during each 5-minute interval of your one-hour walk.
• Walk-run: 5-6 days per week; Walk for 60 minutes; every 5 minutes, jog for 5 minutes.
• Weight Training: Monday and Thursday; same as week one, except do 2 sets of each exercise and increase weight used as tolerated.
• Stretching: 5-10 exercises; 2 sets, hold stretch for 15-30 seconds
Week 8:
• Walk-run, 5-6 days per week: Walk-run for 60 minutes; jog 10 minutes, walk 5 minutes; repeat 4 times until you have exercised for 1 hour.
• Weight Training: Monday and Thursday; same as week one, except do 2 sets of each exercise and increase weight used as tolerated.
• Stretching: 5-10 exercises; 2 sets, hold stretch for 15-30 seconds
Week 9, or until you can complete the entire workout:
• Walk-run, 4 days per week: Walk-run for 60 minutes: jog 20 minutes, walk 5 minutes; repeat 3 times until you have exercised for 75 minutes.
• Interval training: Monday and Thursday. On a 400-meter running track (or same distance on a field), sprint 100 meters then walk 100 meters. Begin with one repetition and build up until you can do 16 repetitions (2 miles of sprinting the straight a ways and walking the turns)
• Weight Training: Monday and Thursday: Same as week one, except do 3 sets of each exercise and increase weight used as tolerated.
• Stretching: 5-10 exercises; 2 sets, hold stretch for 15-30 seconds
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