5 day program- "Bring notebook to keep track of progress at the gym"
3 Days a week weight training 2 days a week Endurance and aerobics
Warmup (5min.): Always warm up on bike, tredmill or elliptical till you break a light sweat/ follow up with a good stretch.
Stretching:
(Sitting) Legs together straight out in front and lean forward and pull toes toward body: calves, upper back of the legs, gluts and lower back. (gastrocnemius, hamstrings, gluteus maximus and erector spinae)
(Sitting) Straddle legs and lean to one side, point toes, arm overhead. Reverse. Center. Stretches inside thighs, lower back, and front of lower legs. (abductor magnus, latissimus dorsi, anterior tibialis)
Lay on back, bend knees into chest. Stretches all the back muscles.lay on back, bend one knee into chest them open leg out with knee bent. Reverse. (Hip Flexor)
Diamond stretch (soles of the feet together). Stretches inside thighs and back.
Beauty Queen Stretch: Bend one knee and cross over other leg that is extended straight out on the floor. Rotate trunk to opposite side , i.e. if right leg is crossed over left leg, rotate your trunk to right). Reverse. Stretches waistline (obliques)
Clasp hands together in front of body and pull forward. Stretches arms and shoulders.Repeat with arms overhead, then lean to one side and reverse. Repeat with arms clasp behind back. Stretches chest.
One had grabs the other and pulls hand back, then push hand down. Reverse hands. Stretches wrists
Standing:
- Lift leg back and grab foot. Keep knee bent beside other leg. Reverse. Stretches quadriceps.
- Tilt head toward shoulder. Reverse. Stretches neck.
Monday, Wednesday and Friday (Strength): light weight training
Start with 1 set of 10 reps........and add sets as you develop.
*You control weights, not the weights controling you!
Dumbbell curls:(BICEPS) Keep elbows tucked into waist, palms are facing out. Curl weights up towards body and hold for second, then return to starting position and repeat.
Kickbacks:(TRICEPS) Put one knee on bench, other foot on the floor. Take weight into one hand . Support your body with other hand on the bench. Bend at waist until your upper torso is horizontal. Lift your upper arm to your side and pull it close to your body. Bend your elbow into a right angle. Straighten your arm behind your torso. Only forearm moves. Return to starting position and repeat. *Reverse arms.
Dumbbell row:(BACK) Put one knee on bench, other foot on the floor. Take weight into one hand . Support your body with other hand on the bench. Bend at waist until your upper torso is horizontal. start with weight in hand down to the floor. Pull elbow up and in to torso. Contract your shoulder blades. Return to starting position and repeat. Change to other arm.
Dumbbell Flys:(Chest) Use incline bench. Lie on the bench .Use lioght weights. Raise weights up together with elbows slightly bent. "Like a bear hug" Squeeze chest at this point. Then return to starting position and repeat at a slow & steady pace.
Prone Dumbbell Flys:(BACK) Use incline bench. Lie on the bench face down on bench. Bring your hands together with palms facing each other and elbow bent. Raise weights with elbows slightly bent. Contract your shoulder blades. Return to starting position and repeat.
WRIST
Curls: Lay arm and elbow on a table with wrist hanging ever the edge, palm facing up. With light weights curl wrist. Return to starting position and repeat. Change hands.
Extended: Assume same position as above except palm is facing down. This time start with wrist bent and extend downward. Return to starting position and repeat. Change hands.
Always end workout with a abs & cardio
Abs: Crunches, V sit-ups
Cardio: Bike, Tradmill, Elliptical, Stairs
Tuesday/Thursday (Endurance and aerobics): Cadio- Jumprope, Bike, Tradmill, Elliptical
LEGS(POWER)
*Tuck jumps . Concentrate on height and landing on the ball of the foot then heel down. This will help them to understand how to land their cheer jumps preventing the flat-footed, loud clunk-type landing.
*Partner Straddle Jumps: 2 people face each other and grabs each other's arms. One turns palms up as the other turns palms down. One partner supports part of the body weight as the other straddle jumps concentrating on height, pointed toes, and repetition. Change jump person.
LEGS(STRENGTH)
*Standing squats: Feet apart and toes pointing forward (no turn-out second position plies). Keep your back straight, abdomen in tight, knees over your toes. Do not squad any lower then 90 degree angle.
*Double lunges: Right leg steps forward and bend both knees. Reverse with left leg forward. Alignment is very important on this one!
Sit on floor, straddle leg lifts. Do right, then left, then both together.
