Workout Routine
- 20 minute walk- incline of 5
- 5 minute run
- Dumbell Alternate curl (10 lbs) – 12 reps, 3 working sets
- Overhead tricep extension (5 lbs) – 12 reps, 3 working sets
- Barbell Bicep Curls (25 lbs) – 10 reps, 3 working sets
- Tricep Kick Backs – 10 reps, 3 working sets
- Cable bicep curls (15 lbs) – 12 reps, 3 working sets
- Tricep pushdowns (20 lbs) – 12 reps, 3 working sets
- Bicycle crunch (60) – 2 working sets
- Elbow to Knee Crunch (10 each leg) – 2 working sets
- Heel touch crunch ( 20) – 2 working sets
- Side plank lowering hip to ground ( 20 each side)
Week 4 Questions
Accumulate moderate-intensity exercise (ACSM) for at least 30 minutes on 5 or more days a week, for a total of 150 minutes per week. To maintain a healthy body weight, you need about 150 to 300 minutes of moderate-intensity activity a week.It is recommended that you exercise within 55 to 85 percent of your maximum heart rate for at least 20 to 30 minutes to get the best results from aerobic exercise. Jumping rope is an excellent form of cardio where as sprinting or climbing a flight of stairs is often misconstrued as cardio. You should be drinking 8 glasses of water daily; which equals to 2 litres a day. Progressive overload training is when the human body is forced to adapt to a certain tension in order for a muscle to grow, performance to increase, and improvement to occur. This means that there is a gradual increase of stress on the muscle in order for it to always push itself.
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