Results Conditioning » cardio

Beach body plan weeks 7-9 “Members”

richb — Mon, 01 Mar 2010 13:52:52 +0000

So we are now half way into the beach body programme and hopefully by now you are feeling better and starting to notice a few changes in your physique. Again we are stepping up the programme over the next 3 weeks introducing you to superset training and fitness challenges.

Warm up: As before spend 5 minutes doing gentle cardio followed by 3-4 of the exercises used within the first 6 weeks. Again perform 2 sets of 12 reps of each of the warm up exercises.

Superset training: For the next 3 weeks you will be doing superset training for you resistance section. Superset training involves performing 2 exercises back to back, with no rest in between, for either the same muscle or opposing muscles such as the biceps and triceps. This means you will be working all your major muscle groups with more intensity and volume while still completing your workout in around the 60-minute mark. For each superset perform 12 reps of each exercise (unless otherwise stated) and have a 45 second rest between supersets. Complete 3 sets of each.

*****
You need to be logged in to see the rest of the post. Login using the box in the sidebar.
Not registered?
Click on the 'register' button below to sign up to one of our great packages which will allow you to view all the posts (including exercise vidoes and workout plans) and participate in online challanges.

*****

Resistance and plyometric workout “Members”

richb — Tue, 09 Feb 2010 12:20:08 +0000

This workout mixes resistance exercises with plyometric training to help you improve your strength, speed and power. Plyometric exercises involve your muscles being loaded and then contracted in rapid sequence which can help you to jump higher, run faster, throw further, punch harder etc which is why this type of training is used by many top level athletes. Plyometric training is very taxing on your heart and lungs so this can help with improving your anaerobic fitness as well as burning plenty of calories. Because of the advanced nature of plyometric training I have included regressions for each of the exercises, which I would suggest any beginners to this type of training should start with.

Reasons for doing plyometric training:

Improves speed and power
Increase muscle performance
Can help with muscle tone
Can help to improve anaerobic fitness

Interval Training MEMBERS

ukmgranger — Thu, 08 Oct 2009 14:34:02 +0000

Interval training is a type of cardiovascular training that combines short bursts of high intensity work with periods of rest or low intensity work. This type of training is a great way of making cardio training more interesting (compared to doing 10-20 minutes working at the same level and pace) and some studies have even shown that this type of training is more effective for fat loss then simply training at a moderate intensity for the same duration. Interval training can be done with any form of cardio workout (cycling, rowing, running etc) but below is a sample session performed on a cross-trainer.

Results Conditioning » cardio

Beach body plan weeks 7-9 “Members”

Resistance and plyometric workout “Members”

Interval Training *MEMBERS*

Interval Training MEMBERS