Workout Plan Stage 5
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
|
1 |
30-60s |
|
HIP CROSSOVER
|
1 |
30-60s |
|
GLUTE BRIDGE
|
1 |
30-60s |
|
FRONT PILLAR BRIDGE
|
1 |
30-60s |
|
ELBOW TO INSTEP
|
1 |
30-60s |
| STRENGTH WEEK #5 |
SETS |
REPS |
|
SQUAT
|
1 |
15 |
|
GOOD MORNING
|
1 |
15 |
|
PUSHUP
|
1 |
15 |
|
EXERCISE TUBING ROW
|
1 |
15 |
|
TUBING UPRIGHT ROW
|
1 |
15 |
|
SIDE PILLAR BRIDGE
|
1 |
45s each |
| STRETCHING |
SETS |
REPS |
|
HAMSTRING STRETCH
|
1 |
30-60s |
|
GROIN STRETCH
|
1 |
30-60s |
|
QUADRICEPS STRETCH
|
1 |
30-60s |
|
TRICEPS STRETCH
|
1 |
30-60s |
MEDICALLY-BASED