Gym Free Challenge: Week 1

This week you will be working all the muscle groups in the over-all body strengthening routine

Exercise programme:

Day 1: Cardio workout
Day 2: Gym-free toning workout
Day 3: Rest
Day 4: Cardio
Day 5: Gym-free toning workout
Day 6: Rest
Day 7: Gentle cardio such as walking

Cardio workouts

Your cardiovascular training should consist of a 30-minute workout, training at 65-80 per cent of your heart rate max. Try to vary your workouts, so that you include activities such as power walking, running, cycling and swimming.

Training tips

  • If you have any health conditions or concerns please consult a doctor before embarking on this fitness programme
  • Complete your movements smoothly and slowly. Different muscles have different points of weakness, so try to execute each exercise with control and avoid jerky actions
  • Make sure you perform your cardio exercise at the right level. If you were to hold a conversation with a friend while you exercise, you should be able to have a breathy conversation with them, but not talk continuously
  • Don't forget to warm-up and cool down

Week 1 Strength Routine

  1. Dumbbell squat
  2. Suitcase lift
  3. Dyna-Band lat pull-down
  4. Flat dumbbell fly
  5. Kneeling Dyna-Band lateral raise
  6. Seated bicep curl



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