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Thursday, March 15, 2012

The Maniac's Spring Break Workout for Women: Stage 3


If you are looking the Men’s Workout
Congratulations! You have made it to the 3rd and final stage of The Maniac’s Spring Break Workout! For this stage we will be focusing on toning and tightening that newly sculpted bathing suit body. The exercises will require a lot of stability and will integrate the use of a swiss ball or exercise ball.

INSTRUCTIONS: All exercises will be performed in a superset fashion. You will perform one exercise and immediately perform the next exercise, then rest for 60 seconds. You will then repeat the superset the prescribed amount of sets. Each superset has been paired accordingly. I have set up interval cardio on two of the three days you will be weight training. The interval cardio does not necessarily have to be performed on the days prescribed.

Day 1 – Full Body Workout / Cardio
Day 2 – Cardio
Day 3 – Full Body Workout / Cardio
Day 4 – Cardio
Day 5 – Full Body Workout
Day 6 – Cardio
Day 7 – Rest

WEEKS 7-9
DAY 1
A1: 2 sets 15-18 reps Dumbbell Squat w/ Swiss Ball
A2: 2 sets 12-15 reps each leg Single Leg Stiff Leg Deadlift
B1: 2 sets 12-15 reps Dumbbell Bench Press on Swiss Ball
B2: 2 sets 12-15 reps Dumbbell Kickbacks
C1: 2 sets 12-15 reps Step Up to Dumbbell Curl
D1: 2 sets 8-10 reps each side Full Contact Twist
D2: 2 sets 60-90 seconds Plank
Cardio: 20-25 Minutes of Interval cardio

DAY 2
Cardio: 45 – 60 minutes High Resistance Low Intensity Cardio

DAY 3
A1: 2 sets 12-15 reps each leg Single Leg Squat on Smith Machine
A2: 2 sets 12-15 reps each leg Single Leg Curl on Swiss Ball
B1: 2 sets 12-15 reps Seated Dumbbell Curl on Swiss Ball
B2: 2 sets 12-15 reps Lat Pulldowns
C1: 2 sets 10-12 reps each leg Side Lunge to Shoulder Press
D1: 2 sets 8-10 reps each side High to Low Cable Woodchoppers
D2: 2 sets 15-18 reps Back Extensions
Cardio: 20-25 Minutes of Interval cardio

DAY 4
Cardio: 45 – 60 minutes High Resistance Low Intensity Cardio

DAY 5
A1: 2 sets 12-15 reps each leg Dumbbell Rear Lunge
A2: 2 sets 15-18 reps Barbell Squat
B1: 2 sets 12-15 reps Pushups
B2: 2 sets 12-15 reps Dumbbell Rows on Swiss Ball
C1: 2 sets 8-10 reps each leg Step Up to Dumbbell Curl
D1: 2 sets 12-15 reps Deadlifts
D2: 2 sets 10-12 reps each side Side Cable Twist

DAY 6
Cardio: 45 – 60 minutes High Resistance Low Intensity Cardio

DAY 7
REST

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