For March the exercises are going to move more towards a constant movement in a circuit training format, and instead of using repetitions as our base, time will be used, and the idea is to move constantly and consistently through the time frame. What is to be avoided as much as possible is going fast at the start of the time, and then slowing toward the end. Remain as constant as possible. While trying to push yourself a bit for improvement. This is the same routine as last month, but the addition of time for the base.
You want to move from exercise to exercise in a bout 15 seconds, going through the list from top to bottom 2 X.
I may change this up in mid month for some variety.
Exercise |
W1 |
W2 |
W3 |
W4 |
|
50% |
60% |
60% |
50% |
Lunge |
30 secs |
40 secs |
45 secs |
45 secs |
Push ups* |
2 x 10 |
40 secs |
45 secs |
45 secs |
Glute Bridge |
|
|
|
|
| All In One |
30 secs |
40 secs |
45 secs |
45 secs |
Sit Up w/ Twist* |
30 secs |
40 secs |
45 secs |
45 secs |
Shoulder Press* |
30 secs |
40 secs |
45 secs |
45 secs |
Pillar Bridge |
30 secs |
40 secs |
45 secs |
45 secs |
Bicep Curl |
30 secs |
40 secs |
45 secs |
45 secs |
Oblique |
30 secs |
40 secs |
45 secs |
45 secs |
* physio ball can be used
Push ups – can be done with hands on the ball, or on the floor, with your knees or toes on the floor. A bench can be used, hands against the bench.
Glute Bridge- On your back on the floor, heels on the ball, feet together. Lift your hops up, so that your back and legs form a straight line. Keep your shoulders on the floor, and try not to transfer your weight to your neck.
Pillar Bridge-Laying on your stomach, prop your self up on your elbows, so that your back is straight, hold a strong position, for the entire time. It is better to hold good form for a shorter time, than to be going for the suggested time, and falling apart.
Bicep Curl-This will help to balance your strength gains, also it really helps make your guns pop for summer. Make sure you posture is strong, and a continuous motion up and down, through the whole range.
Oblique Lift-For lack of a better name. Stand up right, with a weight in one hand. Arm straight down at your side. Bend laterally, to the side opposite of the weight. Bending about 40 degrees over, then back to about ten degrees past center to the weight side. The key to this is to keep the movement lateral, and move slowly and steadily.
The percentage at the top of the chart is the amount of weight, as a percentage of your one lift maximum that you should be using. If you have no idea what is, or do not care, use a weight that you can get through the number of repetitions with out failure, and yet still enough to create resistance to work the muscle group. Never increase weight week to week by more than 5%.
As always all questions can be directed to my new e mail john-cotter@hotmail.com
~ John