Finish Strong - Strength MS: Phase 1 (4 weeks; M & TH)
4 weeks - $9.00
Total Hours: 8
Total Hours: 8
This 4-week strength training plan is for the individual who would like to get started on the right foot in their strength training program. The focus of the plan is to provide a platform for long term success by introducing movement patterns and progressive resistance slowly. This 1st stage sets up your 1st priority which is regular exercise then setting the stage for more extensive/intensive training (i.e., heavier, more challenge) in the future. Plan creator and coach Ken Nicodemus is an Exercise Physiologist with over 25 years experience and specializes in optimizing metabolic fitness by training to push up your lactate threshold with cardiometabolic training and metabolic conditioning during strength training.
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After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Strength
Strength 1
Planned Time: 0:35:00
After you are warmed up do 2 sets of MS strength workout. The focus should remain on proper form but resistance should become more challenging. Do first set lighter 12-15 reps then do last 1-2 sets at max resistance for 10-12 reps. For body weight exercise do as many reps as you can with good form. Rest 60 seconds between exercises. Cool down with light cardio- spinning on bike is ideal. See sample exercises at the following link http://fitstop-lab.com/Strength/MSstrengtha.pdf
Planned Time: 0:35:00
After you are warmed up do 2 sets of MS strength workout. The focus should remain on proper form but resistance should become more challenging. Do first set lighter 12-15 reps then do last 1-2 sets at max resistance for 10-12 reps. For body weight exercise do as many reps as you can with good form. Rest 60 seconds between exercises. Cool down with light cardio- spinning on bike is ideal. See sample exercises at the following link http://fitstop-lab.com/Strength/MSstrengtha.pdf
Workout #2 : Other
MotionPrep 2
Planned Time: 0:05:00
Motion Prep: warm-up with movement specific to your workout activity. See http://tinyurl.com/motionprep2
Planned Time: 0:05:00
Motion Prep: warm-up with movement specific to your workout activity. See http://tinyurl.com/motionprep2
Workout #3 : Strength
Core 2 (basic)
Planned Time: 0:15:00
Basic Core Exercise circuit: 1-2 minutes each exercise. Go thru the circuit 2-3 times. Include level appropriate: bridges, dead bug, superman, plank and rotation exercises. http://tinyurl.com/CoreTraining2
Planned Time: 0:15:00
Basic Core Exercise circuit: 1-2 minutes each exercise. Go thru the circuit 2-3 times. Include level appropriate: bridges, dead bug, superman, plank and rotation exercises. http://tinyurl.com/CoreTraining2
Workout #4 : Strength
Strength 1
Planned Time: 0:35:00
After you are warmed up do 2 sets of MS strength workout. The focus should remain on proper form but resistance should become more challenging. Do first set lighter 12-15 reps then do last 1-2 sets at max resistance for 10-12 reps. For body weight exercise do as many reps as you can with good form. Rest 60 seconds between exercises. Cool down with light cardio- spinning on bike is ideal. See sample exercises at the following link http://fitstop-lab.com/Strength/MSstrengtha.pdf
Planned Time: 0:35:00
After you are warmed up do 2 sets of MS strength workout. The focus should remain on proper form but resistance should become more challenging. Do first set lighter 12-15 reps then do last 1-2 sets at max resistance for 10-12 reps. For body weight exercise do as many reps as you can with good form. Rest 60 seconds between exercises. Cool down with light cardio- spinning on bike is ideal. See sample exercises at the following link http://fitstop-lab.com/Strength/MSstrengtha.pdf
Workout #5 : Other
MotionPrep 2
Planned Time: 0:05:00
Motion Prep: warm-up with movement specific to your workout activity. See http://tinyurl.com/motionprep2
Planned Time: 0:05:00
Motion Prep: warm-up with movement specific to your workout activity. See http://tinyurl.com/motionprep2
Workout #6 : Strength
Core 2 (basic)
Planned Time: 0:15:00
Basic Core Exercise circuit: 1-2 minutes each exercise. Go thru the circuit 2-3 times. Include level appropriate: bridges, dead bug, superman, plank and rotation exercises. http://tinyurl.com/CoreTraining2
Planned Time: 0:15:00
Basic Core Exercise circuit: 1-2 minutes each exercise. Go thru the circuit 2-3 times. Include level appropriate: bridges, dead bug, superman, plank and rotation exercises. http://tinyurl.com/CoreTraining2
Workout #7 : Strength
Strength 1
Planned Time: 0:40:00
After you are warmed up do 2-3 sets of MS strength workout. The focus should remain on proper form but resistance should become more challenging. Do first set lighter 12-15 reps then do last 1-2 sets at max resistance for 10-12 reps. For body weight exercise do as many reps as you can with good form. Rest 60 seconds between exercises. Cool down with light cardio- spinning on bike is ideal. See sample exercises at the following link http://fitstop-lab.com/Strength/MSstrengtha.pdf
Planned Time: 0:40:00
After you are warmed up do 2-3 sets of MS strength workout. The focus should remain on proper form but resistance should become more challenging. Do first set lighter 12-15 reps then do last 1-2 sets at max resistance for 10-12 reps. For body weight exercise do as many reps as you can with good form. Rest 60 seconds between exercises. Cool down with light cardio- spinning on bike is ideal. See sample exercises at the following link http://fitstop-lab.com/Strength/MSstrengtha.pdf
Workout #8 : Other
MotionPrep 2
Planned Time: 0:05:00
Motion Prep: warm-up with movement specific to your workout activity. See http://tinyurl.com/motionprep2
Planned Time: 0:05:00
Motion Prep: warm-up with movement specific to your workout activity. See http://tinyurl.com/motionprep2
Workout #9 : Strength
Core 2 (basic)
Planned Time: 0:15:00
Basic Core Exercise circuit: 1-2 minutes each exercise. Go thru the circuit 2-3 times. Include level appropriate: bridges, dead bug, superman, plank and rotation exercises. http://tinyurl.com/CoreTraining2
Planned Time: 0:15:00
Basic Core Exercise circuit: 1-2 minutes each exercise. Go thru the circuit 2-3 times. Include level appropriate: bridges, dead bug, superman, plank and rotation exercises. http://tinyurl.com/CoreTraining2