"Less Is More"
Monday and another chance to start a great week of 100% committed workouts.
For those of us who are not 19 anymore I recommend a simple and safe and minimalistic approach that will keep you injury free and motivated the whole week.
One muscle group a day, abs every other day, cardio every day.
Of course you heard about "metabolic adaptation" or slowing of your metabolism if you hit the cardio area too hard too often. But I refer to doing a light cardio every day instead of hardcore sessions with pre cardiac arrest pulse rate.
Monday Chest , abs and 35 minutes of cardio
Chest 15 sets . 25 to 12 reps 30% to 50% of your One Max rep
(http://www.exrx.net/Calculators/OneRepMax.html) great chart to figure out these numbers.)
Push ups to warm up 3 sets of 20 reps or failure.
Flat bench with dumbbells
Incline flyes
Pull over with dumbbell
Cable cross over "3 positions"
Abs ( you can perform a set of abs between sets)
knee tuck on pull up bar
regular sit ups
lateral sit up for obliques on ball
1200 meters on rowing machine (10 minutes)
and 25 minutes of elliptical, just hard enough to get you to 60% of your Maximum heart rate target
Use this simple calculator
https://www.active.com/fitness/calculators/heartrate
Enjoy and if you have any doubts about this routine call 239 300 0039 and ask for Livio
Monday and another chance to start a great week of 100% committed workouts.
For those of us who are not 19 anymore I recommend a simple and safe and minimalistic approach that will keep you injury free and motivated the whole week.
One muscle group a day, abs every other day, cardio every day.
Of course you heard about "metabolic adaptation" or slowing of your metabolism if you hit the cardio area too hard too often. But I refer to doing a light cardio every day instead of hardcore sessions with pre cardiac arrest pulse rate.
Monday Chest , abs and 35 minutes of cardio
Chest 15 sets . 25 to 12 reps 30% to 50% of your One Max rep
(http://www.exrx.net/Calculators/OneRepMax.html) great chart to figure out these numbers.)
Push ups to warm up 3 sets of 20 reps or failure.
Flat bench with dumbbells
Incline flyes
Pull over with dumbbell
Cable cross over "3 positions"
Abs ( you can perform a set of abs between sets)
knee tuck on pull up bar
regular sit ups
lateral sit up for obliques on ball
1200 meters on rowing machine (10 minutes)
and 25 minutes of elliptical, just hard enough to get you to 60% of your Maximum heart rate target
Use this simple calculator
https://www.active.com/fitness/calculators/heartrate
Enjoy and if you have any doubts about this routine call 239 300 0039 and ask for Livio
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