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Beginner-Intermediate transitionCreated by mstanaland
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Workout Programs → Beginner-Intermediate transition
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Summary
4 Workouts / 22 Exercises
10% Cardio / 90% Strength Training
Workout Program Description
3-part workout to help transition from beginner full body circuit-style to intermediate one-muscle-group-part-per-day workout. Goal is to build tone and strength endurance.
Workouts
Description
Part 1 of a 3-part workout to help transition from beginner circuit-style to intermediate one-muscle-group-part-per-day workout. Goal is to build tone and strength endurance, not size.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Squats - Barbell 2 sets: 15 reps, 15 reps Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes... |
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Leg Curls - Lying 2 sets: 15 reps, 15 reps Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the b... |
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Leg Extensions 2 sets: 15 reps, 15 reps Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowes... |
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Calf Raise - Seated, Machine 2 sets: 15 reps, 15 reps Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly r... |
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Back Extensions 2 sets: 15 reps, 15 reps Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for yo... |
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Alternate Heel Touchers 2 sets: 25 reps, 25 reps Works your obliques. In order to complete 1 repetition, each heel must be touched once. So, get into position, crunch over and touch your right heel once, then crunch over and touch your left heel onc... |
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Elliptical Machine 00:15:00 The elliptical machine provides a workout similar to running, except that it significantly reduces the stress placed on your joints. This is a good cardiovascular exercise that will help improve your ... |
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