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Workout Plan Stage 3

WorkoutPlan_Stage3Lrg

Stage 3 adds a strength routine to stimulate the muscles and provide an additional workout challenge.

 

You are now walking or performing your cardio routine 45 minutes per day and you are walking at a rate that gets your heart rate at 65% and preferably closer to 85% of its maximum. You are also performing your warm-up movements before each bout of exercise. During this stage we are going to add in a strength routine. Three days a week, decrease your walking to 30 minutes and spend the remainder of your workout doing strength training. You will want to perform 1 set of 12 repetitions for the following exercises at home. Your strength includes 6 simple exercises. Our goal here is to stimulate the muscles and challenge them within one set.

 

CARDIO HR TIME
BIKE, TREADMILL, ELLIPTICAL, OR WALK 65%+ 30-45min
MOVEMENT PREPARATION SETS REPS
90-90 STRETCH
 

90-90 Stretch

 
1 30-60s
HIP CROSSOVER
 

Hip Crossover

 
1 30-60s
GLUTE BRIDGE
 

Glute Bridge

 
1 30-60s
FRONT PILLAR BRIDGE
 

Front Pillar Bridge

 
1 30-60s
ELBOW TO INSTEP
 

Elbow to Instep

 
1 30-60s
STRENGTH WEEK #3 SETS REPS
SQUAT
 

Squat

 
1 12
GOOD MORNING
 

Good Morning

 
1 12
PUSHUP
 

Pushup

 
1 12
EXERCISE TUBING ROW
 

Exercise Tubing Row

 
1 12
TUBING UPRIGHT ROW 1 12
SIDE PILLAR BRIDGE
 

Side Pillar Bridge

 
1 30s each
 
 

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