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Total ConditioningCreated by negreenfield
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Summary
1 Workout / 14 Exercises
8% Cardio / 92% Strength Training
Latest Exercisers
Workout Program Description
Workouts
Total Conditioning
Description
Total Body Workout, utilizing combination exercises of weights and cardio, pushing to zone 4 for 90 seconds multiple times during 60 minute workout. Ab work at end. Note: Combo weight/aerobic activity is done at the same time for 2 minutes followed by a no weight aerobic activity for 90 seconds then 30 seconds rest. Both are done 2 times.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Step Aerobics 00:30:00 Many gyms offer step aerobics classes so that you can learn and exercise alongside a group of people. Step aerobics offers a good cardiovascular workout that is both intense and low impact. |
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Front Dumbbell Raise 2 sets: 15 reps, 15 reps Hold each dumbbell down by your sidess so that your palms are facing in towards your body. Suck your stomach in and hold it tight throughout the whole movement, this will activate your core and protec... |
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Push-Ups 2 sets: 10 reps, 10 reps Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g... |
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Pushups - Hands Close Together 2 sets: 10 reps, 10 reps Kneel down on the floor and place your hands flat on the floor, closer than shoulder width apart. With your shoulders directly over your hands, straighten your arms. Move your feet back, placing your ... |
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One-Arm Dumbbell Row 2 sets: 10 reps, 10 reps Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB ... |
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Dumbbell Curl - Standing 2 sets: 15 reps, 15 reps Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. ... |
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Lunges - Dumbbell 2 sets: 15 reps, 15 reps Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you ... |
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Squats - Ball 2 sets: 15 reps, 15 reps The ball helps with support in this exercise. Place the ball between the wall and your lower back. Step forwards about a foot length and lean gently back into the ball. Make sure most of your support ... |
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Stiff-Legged Dumbbell Deadlift 2 sets: 12 reps, 12 reps Bend at your waist with your head up, back straight and knees nearly locked. Hold dumbbells at arm's length with palms facing in. Straighten up while holding the dumbbells at arm's length. Lower back ... |
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Side Crunch - Ball 1 set: 20 reps Place your feet against a wall with your top foot in front of your other foot. Place a stability ball on your hip. Place your hands behind your head and slowly lower your torso towards the ground. ... |
| There are other exercises for this workout, view them in the workout detail | |
Latest Users
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deeortegafrom Gilbert, Arizona |
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lweisman |
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lbudd |
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hvymetaljohn roper from schaumburg, Illinois |
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smcphersonScott McPherson from United States |
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dianavoDiana Vo from Alpharetta, Georgia (LifeTime Fitness) |
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