Program for the Non-Athlete

Warm-up 5-10 minutes of light cardiovascular exercise

Leg Press 1×12-15

Lying Hamstring Curl 1×12-15

3-Minutes of Intense CV @80-85% HR max.

Barbell Bench Press 1×10-12

Seated Row 1×10-12

3-Minutes of Intense CV

Dumbbell Shoulder Press 1×10-12

Chin-Up 1xmax. reps. or with assistance 1×10-12

3-Minutes of Intense CV

 

Leg Raise on Stability Ball 1×12-15

Stability Ball Abdominal Crunch 1×12-15

3-Minutes of Intense CV

 

Cool-Down 5 minutes of light cardiovascular exercise

 

*program should be done on three, non-consecutive days a week

*each Intense CV should be done as follows:  2:30 of high intensity CV, followed by :30 of very light CV in order to allow for venous return of blood to the heart in preparation for the upcoming resistance work

*on at least two off days, moderate intensity CV should be done