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Rollingwood FitPlan with CardioCreated by DeborahW
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Summary
1 Workout / 13 Exercises
31% Cardio / 69% Strength Training
Workout Program Description
Basic Strength with Cardio
Workouts
Rollingwood FitPlan
Description
This is your basic strength exercise routine. Cardiovascular exercise should be performed for 20-60 minutes 3-6 days a week. The weights should be lifted 2-3 days a week, with at least a 48 hour rest period between sessions. Stretching should be performed at least 3 days a week. Warm-up on the cardiovascular exercise of your choice for a minimum of 5 minutes, prior to the lifting of weights or stretching. Most of all, have fun!
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Leg Extensions 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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Leg Curls - Seated Follow the directions on the seated leg curl machine. Exercise description by Bodybuilding.com |
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Chest Press - Machine Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds i... |
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Seated Cable Rows Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov... |
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Preacher Curl - Machine Just like normal Preacher Curls but on a machine. Follow the exact directions that are on the machine that you choose. Exercise description by Bodybuilding.com |
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Dips - Machine If you can't perform regular dips with your bodyweight, you can use a dip machine. Follow the directions on the machine that you use. Exercise image and description by Bodybuilding.com |
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Shoulder Press - Machine These machines can vary but make sure that the seat height is low enough so that when you sit in it your shoulders are below handle height. Select a light weight to start with, you can always increase... |
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Crunch - Machine This is like a situp or crunch, but the machine helps you to add resistance for greater strength increases. Follow the directions on the particular machine that you choose. Be sure to go slow and conc... |
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Flyes - Dumbbell, Inclined Bench Same as the Dumbbell Flyes but on an incline bench. Works more of the upper chest. Exercise description by Bodybuilding.com |
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Recumbent Bike Riding a recumbent bike is similar to a stationary bike except that your back is supported and you are in a more reclined position. A few benefits to riding indoors is that you do not have to worry ab... |
| There are other exercises for this workout, view them in the workout detail | |
Latest Users
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deelDee LaSala from Fair Oaks, California (Rollingwood Racquetclub) |
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lesmaryLeslie Cooper from Rollingwood, California (Rollingwood) |
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khendersonKimberlie Henderson from California (Rollingwood) |
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MaxCMax Ciardelli from Orangevale, California (Rollingwood) |
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