Machine Strength Beginner to Intermediate
15 weeks - $39.99
Total Hours: 41
Total Hours: 41
This program is designed with the beginner athlete in mind. It also takes into account the fact that some will not perform weight training unless is it done on machines. Even though it is recommended to incorporate less stable and more functional weight training, it is better to use machines than not to strength train at all. This program will have you ready for your sport in 4-5 months and is good for those just getting started in weight training, for those who are not comfortable with or not able to perform less stable and more functional lifting protocols. You must be at least 16 y/o and cleared to exercise by your physician to participate. If you are looking for an introduction to weight training that will get you started to improved performance and body composition then this is your starting line. Go for it!
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #2
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #3
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/30 second holds, full body stability exercises = 2 sets/15 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #4
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #5
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #6
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/45 second holds, full body stability exercises = 2 sets/20 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #7
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #8
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Day #9
Custom
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids
Planned Time: 1:0
WU: 5-20 min light, rhyhmic aerobic activity & 5-20 min of stretching MS: core exercises= 1 set/60 second holds, full body stability exercises = 2 sets/25 reps CD: 5-20 min of E paced spinning or other cardio using a 90+ cadence & self myofascial release when possible: glutes, IT Band, lower back, middle to lower traps & rhomboids