WebApr 25, 2024 · Week 1. Do the exercises in each workout as straight sets. For example, do one set of leg presses, rest for 30 seconds, do a second set, rest, do the third set. Then, … WebMonday/Wednesday/Friday Mornings. Warm-up: 5-minute treadmill walk. Treadmill Intervals: Complete the rotation below seven times for a total of 35 minutes. If the speed …
12 Weeks to a Competition Body Training Plan Muscle & Fitness
WebMar 20, 2024 · Including these exercises in your weight lifting routine will work most of the large muscle groups in your body. Sets and reps Start off by doing 10 to 15 reps of each exercise. WebTo keep your heart rate up and calories burning during the workout, you’ll perform five minutes of cardio between each circuit on the treadmill, StepMill, or elliptical at 70–75% of your MHR. Make sure to warm up for a minimum of five minutes on the treadmill, StepMill, or elliptical before beginning your first circuit. the brown county jail roster
Strength Training for Women Over 60 Years Old livestrong
WebJan 1, 2024 · The only requirement is that you complete two workouts (with 30 reps of each exercise) from each category every week. Day 1: Upper Body. Day 2: Lower Body. Day 3: Core. Day 4: Cardio. Day 5: Upper ... WebThe Training Plan. > Phase 1, Weeks 1–4: Complete all workouts as outlined in the base program on page 2. Each week, swap one exercise per body part for a new one from the Exercise Exchange List on page 3. Do cardio five days a week for 45 minutes. > Phase 2, Weeks 5–8: Continue using the base program and swapping out one exercise per body ... WebFeb 28, 2024 · Phase 1 Workouts for Older Women. In the first phase of weight training for women over 60, the goal is to build a solid foundation: improving the structural integrity of the body, working on movement patterns and technique , and improving muscle memory. Exercises in phase 1 should be low intensity, using just your own body weight or light ... the brown cow burrs country park