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Workout Plan Stage 5

WorkoutPlan_Stage5Lrg

Stage 5 adds more minutes of cardio to each of your days — both strength and non-strength days.

 

This week we would like you to add 15 minutes of cardio to each of your days. This means you will be doing cardio for 45-60 minutes on your non-strength days, and 30-45 minutes on your strength days. If your conditioning is getting better, you may feel you have to push harder to keep your heart rate above the 65% mark. Keep at it and make sure you keep your heart rate in the recommended zone. For your strength training during this stage, try increasing the number of repetitions you do from 12 to 15 or 20. You should feel challenged by this number of repetitions. If you feel this number is too low, try slowing down your movement so that your muscles are squeezing for a longer time during each rep.

 

CARDIO HR TIME
BIKE, TREADMILL, ELLIPTICAL, OR WALK 65%+ 45-60min
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 #5 SETS REPS
SQUAT
 

Squat

 
1 15
GOOD MORNING
 

Good Morning

 
1 15
PUSHUP
 

Pushup

 
1 15
EXERCISE TUBING ROW
 

Exercise Tubing Row

 
1 15
TUBING UPRIGHT ROW 1 15
SIDE PILLAR BRIDGE
 

Side Pillar Bridge

 
1 45s each
STRETCHING SETS REPS
HAMSTRING STRETCH
 

Hamstring Stretch

 
1 30-60s
GROIN STRETCH
 

Groin Stretch

 
1 30-60s
QUADRICEPS STRETCH
 

Quadriceps Stretch

 
1 30-60s
TRICEPS STRETCH 1 30-60s
 
 

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