This month I am changing my strength workouts again. My Monday-Thursday training will be based on an old Holiday workout plan from Men's Fitness. It involves using one barbell for all the exercises; keeps the reps low at 6 reps per exercise; increases the total circuits to 4 or 5. I will modify this by using the first circuit as a warm-up with weight that will allow 12-15 reps; the follow 4 circuits will be with weights I can do 6 reps on the most difficult exercise for me--which will probably be the muscle clean. Again, the upper body exercises keep me from going too heave with the lower body exercises. Depending on how I feel, I may use heavier weights as the reps are so low. Here are the exercises:
Monday:
- Bent Over Row
- Muscle Clean
- Front Squat to Push Press
- Squat
- Good Mornings
Thursday
- Dead Lift
- Romanian Dead Lift
- Muscle Snatch
- Reverse Lunge
- Shoulder Press
On the other other two days (Tuesday/Friday), I will do a modified version of the body circuit shown in the featured video; alternating upper/lower body for the circuit
- Y squats
- Push Ups
- Jumping Jacks (cardio)
- Lunges
- Reverse Pulls
- Mountain Climber (cardio)
- Step Ups
- Chin Ups
- Burpees (cardio)
I can go through these a few times, keeping the repetitions for upper at 6-8 and lower 12-15 and the
cardios for 60 seconds.
After each session, I do a Yoga Breathing exercise with Om meditation followed by some stretching in poses specific for that training session, ending with a chosen meditation. This routine
incorporates the stretching and posture I need and brings focus to my workouts.
No comments:
Post a Comment