Program Levels
Additional Information
Before You Start
Components of a Workout
Principles of Exercise
Exercise List
Cardio Training Info
Strength Training Info
Glossary of Terms
At Home, Building Program
Foundation Program
Home Workout
Building Phase
Maintenance
Gym Workout
Building Phase
Maintenance
Intensity Level
3-5 Beginner Fitness Level
5-7 Average Fitness Level
7-10 High Fitness Level
Training Heart Rate
50%-60% Low Fitness Level
60%-75% Avg. Fitness Level
75%-85% High Fitness Level
Week 11
- Perform
1 set
of
12 reps
for each exercise.
- Quickly move from one exercise to the next; wait no more than 1 minute between exercises.
Muscle Group
Exercise
(or choose from muscle group list)
1)
Quadriceps
Resistance Band Squat
2)
Chest
Push-up
3)
Hamstring
Resistance Band Leg Curl
4)
Back
Resistance Band Reverse Fly
5)
Calves
Stair Calf Raise
6)
Shoulders
Resistance Band Lateral Raise
7)
Abdominal
Bicycle
8)
Biceps
Resistance Band Hammer Curl
9)
Lower Back
Swim
10)
Triceps
Resistance Band Kickback
Printable Documents - Weeks 9 thru 12
Exercise List
Exercise Log
Exercise Log
