Wellness Weekly and Ask The Coach
Issue date: 11/30/07 Section: Sports
Wellness Weekly: Coach Tim's Holiday Workout
Day #1
20 Minutes on a "Cross trainer"
10 minutes of passive stretching
Dumbbell Shoulder presses: 3 sets of 10
Upright rows: 4 sets of 8
Bench press: 4 sets of 10
Lat Pull downs: 4 sets of 10
Barbell Curls: 4 sets of 10
Dips: 4 sets of 10
Medicine ball Twists: 3 sets of 20
Leg Raises: 3 sets of 20
Day #2
20 Minutes on a Lifecycle
10 Minutes of Passive Stretching
Back Squats: 4 sets of 8
Body weight lunges: 3 sets of 10
Leg curls: 4sets of 10
Leg Extensions: 4 sets of 10
Incline Dumbbell press: 4 sets of 8
Seated Cable Rows: 4 sets of 10
Stability ball crunches 3 sets of 20
Day #3
30 Minute Walk/Run on a Treadmill
10 minutes of passive stretching
Body Master Machine's upper/lower body circuit: 3 set of 10 each machine with 60
seconds rest between sets!
Lying crunches: 4 sets of 15
Pikes 3 sets oat 1 minute each
ASK THE COACH!
What kind of workout program do you recommend to help me trim off some of the Holiday pounds that I put on during Thanksgiving break?
You might want to increase your cardiovascular exercise program by 10- 15 minutes more per exercise session. You may even want to reduce the amount of time between sets during your weight-training exercises. Use less weight and take less than a minute between sets. This will also increase your heart rate and help burn more calories.
It is important to remember that the few pounds that you may have put on when you went home will come off with proper diet and exercise and not by going without eating meals which can be very unhealthy for you.
Submit your questions to Fitness Center Director Tim Brien via The Archway: archway@bryant.edu
Day #1
20 Minutes on a "Cross trainer"
10 minutes of passive stretching
Dumbbell Shoulder presses: 3 sets of 10
Upright rows: 4 sets of 8
Bench press: 4 sets of 10
Lat Pull downs: 4 sets of 10
Barbell Curls: 4 sets of 10
Dips: 4 sets of 10
Medicine ball Twists: 3 sets of 20
Leg Raises: 3 sets of 20
Day #2
20 Minutes on a Lifecycle
10 Minutes of Passive Stretching
Back Squats: 4 sets of 8
Body weight lunges: 3 sets of 10
Leg curls: 4sets of 10
Leg Extensions: 4 sets of 10
Incline Dumbbell press: 4 sets of 8
Seated Cable Rows: 4 sets of 10
Stability ball crunches 3 sets of 20
Day #3
30 Minute Walk/Run on a Treadmill
10 minutes of passive stretching
Body Master Machine's upper/lower body circuit: 3 set of 10 each machine with 60
seconds rest between sets!
Lying crunches: 4 sets of 15
Pikes 3 sets oat 1 minute each
ASK THE COACH!
What kind of workout program do you recommend to help me trim off some of the Holiday pounds that I put on during Thanksgiving break?
You might want to increase your cardiovascular exercise program by 10- 15 minutes more per exercise session. You may even want to reduce the amount of time between sets during your weight-training exercises. Use less weight and take less than a minute between sets. This will also increase your heart rate and help burn more calories.
It is important to remember that the few pounds that you may have put on when you went home will come off with proper diet and exercise and not by going without eating meals which can be very unhealthy for you.
Submit your questions to Fitness Center Director Tim Brien via The Archway: archway@bryant.edu
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