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workout
By: lisa | Date: Dec 5 2010 03:22 | Format: None | Expires: never | Size: 2.18 KB | Hits: 444

  1. Lisa's wonderful workout:
  2. You will be starting out two days a week for the first two weeks, then you will move up to 3 days a week.
  3.  
  4. First two weeks
  5. Tuesday
  6.    Running Day1 :
  7.         Warmup  3 minutes
  8.         Alternation of 2 min running at level 5 then 3 min walk (15 min total)
  9.         (you want to run for two minutes at level 5, then once you have acheived the two        minutes then slow it down to a walking pace for 3 min to catch your breath, once your   three minutes are up you will go back up to level 5 for another two min run, repeat     until 15 min total has elapsed. (should be 3 total running sessions)).
  10.         Standing Leg Lifts (3/10)  - 3 sets of 10 repetitions
  11.         Stand with your back against the wall. Lift one leg up as high as you can with the knee         straight. Hold for five seconds, then bend your knee to relax, hold for five seconds.   Straighten your leg again, and do five of these before switching to the other leg. Over         time, see if you can build up to ten seconds.
  12.         Hip Abduction (3/10) - 3 sets of 10 repetitions
  13.         (aka weighted leg opens) - the machine is labeled at snap with that name, it's the      vagina crucher machine. Except you will be opening your legs with weight instead of     closing.
  14.        
  15. Thursday
  16.    Running Day2 :
  17.         Warmup  3 minutes
  18.         Alternation of 2 min running at level 5 then 3 min walk (15 min total)
  19.         (you want to run for two minutes at level 5, then once you have acheived the two        minutes then slow it down to a walking pace for 3 min to catch your breath, once your   three minutes are up you will go back up to level 5 for another two min run, repeat     until 15 min total has elapsed. (should be 3 total running sessions)).
  20.         Weighted lunges  - 5 - 10lbs  (3/10) 3 sets of 10 repetitions
  21.         (hopefully you know this one)
  22.         Bent Leg Situps (2/10) 2 sets of 10 repetitions
  23.         Lie on the floor and bend your knees, place your hands behind your head, then sit       up. Chin on chest and curl your self up, try to use as much of your stomach muscles as  possible.
  24.         Hib Adductor (3/10) - 3 sets of 10 repetitions
  25.         (aka vagina crunches)  opposite of tuesdays workout, this time you are squeezing the    weight (closing it) instead of opening it.
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  27.  
  28. Do this for two - three weeks and then i'll increase for you.