My1FitLife

WEEK OF FEBRUARY 10, 2014

COACHES NOTES: This week we will be doing 4 sets of 12 reps with moderate weight for the lifting exercises, after completing your 4 set you will do your cardio accelerator for total of 60 secs. Keep the intensity up! During the lifting exercises I want you to really slow down your movements, 3 secs. concentric phase (shortening of muscle)  & 3 secs. eccentric phase (lengthening of muscle), this will allow you to really focus on the muscle you are building. During the Cardio Accelerators, I want you to really push yourself with keeping the intensity high for the entire 60 secs. We are increasing our lean muscle mass with the lifting exercises, which will help to increase our resting metabolism throughout the day. We are also incorporating a little cardio into the workout to build our endurance up and also burn calories during workout. Best of both worlds! Remember always good form! Enjoy…Coach Keith

BEGINNER HOME #210

BEGINNER GYM #210

3 DAY HOME #210

3 DAY GYM #210

5 DAY HOME #210

5 DAY GYM #210

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