Monday, August 11, 2008

Week 4

This week we add exercise bands. There's a few qualities you should look for when choosing bands so please check out the fitness band guide (coming soon).

Strength

  • Pec Flys w/bands - 15
  • Pullups - 15, 15, 20
  • Wallsits - 45 sec, 60 sec, 90 sec
  • Side Plank - 30 sec, 45 sec, 60 sec
  • Shoulder Press w/bands - 15
  • Leg Raises - 20, 30, 40
  • Triceps Extension 20, 20, 20

Endurance: Up-ladder

Should be a little harder than previous weeks as this one is back loaded. Run hard for the first 3-4 active sections then you may want to pace yourself.

  • Rest 2:00
  • Active 0:20
  • Rest 2:00
  • Active 0:40
  • Rest 2:00
  • Active 1:00
  • Rest 2:00
  • Active 1:20
  • Rest 2:00
  • Active 1:40
  • Rest 2:00
  • Active 2:00
  • Rest 2:00
  • Active 2:00
  • Rest 2:00

Endurance Day

2 miles for time or 20 minutes.

2 comments:

Jethro Larson said...

Just a quick note on the side planks, the times (ie- 30sec, 45, 60 sec) is PER SIDE, not total time. The exercise is meant to be done first on one side for 30 or more seconds, then the other for 30 or more seconds before resting. :)

ME said...

Speaking as one of the ladies of the group, as well as one who is getting back in shape, the side planks can be done from the knees instead of the feet if the original pose is too challenging at first. :)