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WEEK 1 WORKOUT

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WEEK I WORKOUT OVERVIEW
This week, warm up prior to hitting the weights with 5-10 min. of jogging on the treadmill, followed by stretches.  I have grouped exercises together into "revolutions, "and the goal is to perform one exercise after another with little rest in between.  When you are exercising on your own this week, I want you to keep the same format.  I have included a few options for you, so that you may adjust the revolutions to suit your fitness level/needs.  You have the choice of performing each movement for a designated time or counting reps.  Also, if you happen to be working out in a crowded weight room, this allows some flexibility.
 
REVOLUTION 1:  45 sec ea. exercise, complete 2x
1.  MB/DB Woodchop - 6-8 lbs x 45 sec OR 15-20 reps
2.  AL Step-Ups - hold 10-15 lb pair DB's x 45 sec OR 10-15 reps ea. leg
3.  Staggered Front Reach & Row - 10-12 lbs x 30 sec ea. OR 15 reps ea. side
4.  Jump Rope - 45 sec OR 50-70 jumps
5.  T-Stabilization - 45 sec OR 6-10 ea. side
6.  AL Step-Ups - hold 10-15 lb pair DB's x 45 sec OR 10-15 reps ea. leg
7.  MB/DB Rotation - 6-8 lbs x 45 sec OR 12-15 reps ea. side
8.  Jump Rope - 45 sec OR 6-10 ea. side
 
REVOLUTION 2:  45 sec ea. exercise, complete 2x
1.  Lateral Lunge with MB/DB Reach to Press - 8-10 lb x 45 sec OR 8-10 reps ea.
2.  SL Windmill - STAY ON SAME LEG 45 sec OR 10-12 reps ea. direction
3.  Overhead MB Bounce Pass - SUBSTITUTE
4.  SL Windmill - ON OTHER LEG 45 sec OR 10-12 reps ea. direction
5.  SB Bridge - 45 sec OR 15-20 reps
6.  SL DB Scaption - 3-4 lbs x 45 sec OR 12-15 reps
7.  SB Pushup Plank - 45 sec
8.  SL DB Biceps Curl - 8-12 lbs x 45 sec OR 12-15 reps
 
Guide:
MB = Medicine Ball
DB = Dumbbell
SB = Stability Ball
BW = Bodyweight
SL = Single-Leg
AL = Alternating-Legs
1A = Single-Arm
AA = Alternating-Arms