My1FitLife

WEEK OF JULY 7, 2014

COACHES NOTES: This week we will be doing 4 sets of 12 reps using heavy weight again and super setting 30 secs. cardio accelerators right after. Remember you will perform the resistance exercise for 12 reps using heavy weight, then immediately do 30 secs. of the cardio accelerator = 1 set, perform a total of 4 sets for each combo…then move on to the next combo. Focus on good form when doing the resistance exercises with smooth controlled movements. When doing the cardio accelerators, keep the intensity up throughout the entire 30 secs. We are tearing and building muscle fibers with the 12 reps and increasing our calorie burn with the cardio accelerators! Enjoy and email if you have questions, Keith@1fwtraining.com

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