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Workout Plan Stage 7

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In Stage 7, you will be adding intervals to your exercise program, which are designed to increase your heart rate and challenge your cardiovascular endurance. This stage we will be adding intervals to your exercise program. Intervals are a great method for increasing your heart rate and challenge your cardiovascular endurance.

During the high intensity interval burst increase your speed, resistance, or incline level enough so that you find your heart rate above 85% of your max. During the recovery let your heart rate come back to 65% of your max. You can also mix up your interval training by walking up hills. Find some hills to walk up or increase the incline on the treadmill during the high intensity intervals to bring your heart rate up above 85% of your max.

Walk down the hill slowly to recover your heart rate back to 65% of your max. As your fitness level improves vary your interval program. Initially add one or two 30 second intervals to your walk until you build up to 8 intervals. Then change the length of your high intensity interval burst. For example, the first high intensity burst could last for 60 seconds, followed by three minutes of recovery walking. The next interval could consist of a two minute high intensity burst followed by four minutes of walking at your regular pace. Feel free to vary the length of the high intensity bursts during your interval walk. Interval training is a powerful weight loss tool that burns calories while strengthening your cardiovascular system.

To increase the challenge in your strength training you can try performing your reps for 45-60 seconds instead of 15-20 repetitions. When using time instead of reps as your limiter, perform as many quality repetitions as you can for 45 or 60 seconds. If you feel your quality of movement start to decrease, pause for a moment to rest before finishing out that amount of time with more repetitions.

Now that you are through the 7th stage, you have learned all the essentials for an exercise routine. Continue to perform your cardio 5-6 times per week and strength training 3 times per week. As you adapt to these challenges, add more reps, more sets, or more time to your routine.

CARDIO HR TIME
BIKE, TREADMILL, ELLIPTICAL, OR WALK 65%+ 45-60min
INTERVALS 85%+ 2-8rds
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 #7 SETS REPS
SQUAT
 

Squat

 
1 45-60s
GOOD MORNING
 

Good Morning

 
1 45-60s
PUSHUP
 

Pushup

 
1 45-60s
EXERCISE TUBING ROW
 

Exercise Tubing Row

 
1 45-60s
TUBING UPRIGHT ROW
 

Tubing upright row

 
1 45-60s
SIDE PILLAR BRIDGE
 

Side Pillar Bridge

 
1 45-60s
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
REGENERATION SETS REPS
GLUTE ROLL
 

Glute Roll

 
1 30-60S
HAMSTRING ROLL
 

Hamstring Roll

 
1 30-60s
QUADRICEPS ROLL
 

Quadriceps Roll

 
1 30-60s
IT BAND ROLL
 

IT Band Roll

 
1 30-60s
CALF ROLL - STICK
 

Calf Roll - Stick

 
1 30-60s
BACK - STICK
 

Back - Stick

 
1 30-60s
 
 

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