Cardiovascular and Weightlifting

1.) TREADMILL

Warm up for 5 minutes by walking 3.4 MPH. After 5 minutes Jog at 4.7 MPH for the remainder of the time. If you become fatigued, decrease your speed and walk for 2 minutes. After 2 minutes, increase speed to a slow jog. Repeat as required.

Time: 20 Minutes

2.) LEG EXTENSIONS

Starting Position:

- Sit in the leg extension machine so that your knees are comfortably at the end of the seat. Place your ankles behind and against the bottom rollers. If the machine has handles on the sides, grasp them. If it doesn't have handles, lean back and grasp the edges of the seat for support.

Movement:

- Exhale, slowly pushing up against the bottom roller with your feet, so your legs and knees are completely extended. Inhale, slowly returning your feet and legs to return to the starting  position. Repeat as required.

How many: 3 sets of 20 reps

Rest: 35 seconds between sets

3.) LEG CURLS

Starting Position:

- Position yourself on your stomach with your legs fully extended and knees slightly over the end of the pad.  Place your heels under the roller pads and

grasp the handles along side the machine to stabilize your upper body.

Movement:

- Exhale keeping your hips on the bench and slowly curl your heels to your buttocks. Inhale, slowly returning your heels back to the legs extended,

starting position. Repeat as required.

How many: 3 sets of 15 reps

Rest: 35 seconds between sets

4.) LYING LEG PRESS

Starting Position:

- Position yourself into a reclining leg press machine, with your shoulders and

back flat against the pad. Position your feet shoulder width apart on the platform. Start with your knees bent to a 90degree angle.

Movement:

- Exhale, bearing the weight on the heels of your feet, straightening your legs.

Inhale; slowly return your leg to the starting position. Repeat as required.

How many: 3 sets of 20 reps

Rest: 40 seconds between sets

5.) MACHINE TRICEPS PUSHDOWNS

Starting Position:

- Sit in the tricep extension machine and adjust the seat so that the pivot point of

the machine is aligned to your elbows. Grip the handles with your thumbs turned up. Start with your elbows bent.

Movement:

-- Exhale while pressing the handles down and extending your arms. Do not let

your elbows lift up off of the pad. Inhale while you slowly return your arms back up to the starting position. Repeat as required.

How many: 3 set of 15 reps

Rest: 35 seconds between sets

6.) MACHINE PREACHER CURLS

Starting Position:

- Sit in the bicep curl machine and adjust the bar so that the pivot point of the

machine is aligned to your elbows. Holding onto the bar with your palms facing up. Start with your arms extended.

Movement:

- Exhale while flexing your biceps, bending only at your elbows to bring

the bar up to your shoulders. Do not let your elbows lift up off the pad. Inhale while lowering your arms to the starting position. Repeat as required.

How many: 3 sets of 15 reps

Rest: 35 seconds between sets

7.) BACK-NARROW MACHINE ROW

Starting Position:

Adjust the seat so that your chest is against the pad, and your arms are straight

out in front of you, in line with your chest. Grip the handles with a narrow grip.

Movement:

Exhale as you pull the weight towards you. Keep your elbows close to your sides, and

squeeze your shoulder blades together. Inhale as you allow the weight to slowly return to the starting position. Repeat as required.

How many: 3 sets of 20 reps

Rest: 35 seconds between sets

8.) CARDIOVASCULAR-STAIRSTEPPER

How long: 10 Minutes

9.) ELLIPTICAL GLIDER

Notes:

Keep your strides above 125

How long: 10 minutes