how does this sound?

guppiequeen · Post by **guppiequeen** » Thu Jan 29, 2009 1:00 pm

Okay... I have now got 10lb. DB's and this is the plan I have come up with for weekly routine. I would love any input on what I may be doing wrong or ways to make it better. (keep in mind that I am 45 and workouts up to now have been mainly on elliptical)
day 1 strength training with 10 mins. HIIT
day 2 cardio
day 3 off
day 4 strength with 10 mins. HIIT
day5 cardio
day 6 strength 10 mins. HIIT
day 7 off
Since I am basically a beginner @ strength, I'll use the 10 lb. DB's and workout consists of:
squats- 2 sets/10 reps
pushups-2 sets/10 reps
pull-ups or deadlifts-2 sets/10 reps
lunges or split squats- 2 sets/10 reps
seated leg raises- 2 sets/10 reps
I will up sets ,reps & weight gradually over time. How does this look though for starting out? Also, should I drink "muscle milk" after strength training?

mzaruba423 · Post by **mzaruba423** » Thu Jan 29, 2009 3:07 pm

personally i think hiit is enough cardio

clare_1 · Post by **clare_1** » Thu Jan 29, 2009 3:24 pm

I agree.

swanso5 · Post by **swanso5** » Thu Jan 29, 2009 5:39 pm

day 1 - wts
day 2 - hiit x 10min then 10mins easy pace
day3 - wts
day4 - off
day 5 - wts
day 6 - hiit/cardio
day 7 - off

for strength do bodyweight stuff first, search your body is a barbell by alwyn cosgrove and do that before adding wts

if you've got the milk then yes

guppiequeen · Post by **guppiequeen** » Thu Jan 29, 2009 6:11 pm

swanso... I did just check out your body is a barbell as you suggested and I have to say that I can't wait to start! It makes complete sense to me. only question is do I do upper one session and lower the next and do I perform all the excercises listed or do I just do all "A" or all "B"?
Thanks so much for your help.
tina

guppiequeen · Post by **guppiequeen** » Thu Jan 29, 2009 7:39 pm

do I perform all the excercises listed or do I just do all "A" or all "B"?

sorry for that. I meant do I perform all of them or one from each (A,B,C,D)

swanso5 · Post by **swanso5** » Thu Jan 29, 2009 8:20 pm

it does make sense, l love people who learn

it will have something like:

a1 - squats
a2 - push ups
b1 - lunges
b2 - rows etc

this siomply means work in pairs so alternate A exercises for aprescribed sets then b's, c's and so on

i'll also clear up some common questions we get here with this

1 - 333 etc after each exercise is the lifting the tempo so for squats you'll lower in 3secs, hold for 3secs at the bottom then raise up in 3secs for each rep

2 - amrap is as many reps as possible or whatever it is