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3 Day HV/GF Full Body Metabolism Booster
Sample Client
Week 1

  • This is a "medium" week to help your body adapt to a new program without excessive soreness.
  • Rest 15 - 30 seconds between each set.
  • Perform each repetition with a moderate tempo: (2 seconds down, 2 seconds up).
  • Throughout your program you will see an exercise called "cardio interval training". This is an intense (up to 90% APMHR) but short bout of exercise which can be done on a bike, a treadmill or even by jumping rope. These cardio intervals along with the resistance training supercharges your metabolism so you burn more calories even while you're sleeping!
  • You can change the exercises or weight by clicking on the exercise you wish to change
  • .
  • During your workout, record how each exercise felt then, update your program accordingly so that we can track your progress and fine tune your program .
  • Your workout uses the concept of Periodization. This means that as you progress, there will be built-in changes in exercises, sets, reps, or weight to provide your body with the perfect amount of stimulation to help you achieve the fitness level you want!

    To update or exchange a particular exercise, click on the exercise within your program. Click here for further instructions on how to update or modify my program

    Sunday - Workout 1 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Theraband Rotators (all positions)12 reps, 8 reps
    3Push Ups (regular position)17 reps
    4Cardio Interval Training2 minutes
    5Bench Press15@55 lbs, 15@50 lbs
    6Cardio Interval Training2 minutes
    7Dumbbell Lateral Raise15@10 lbs, 10@10 lbs
    8Dumbbell Rear Lateral Raise15@10 lbs, 10@10 lbs
    9Dumbbell Seated External Rotation15@5 lbs, 10@5 lbs
    10Cardio Interval Training2 minutes
    11Dumbbell Lying Triceps Extension20@10 lbs, 15@10 lbs
    12Reverse Crunches28 reps, 28 reps
    13Alternate Heel Touchers65 reps, 65 reps
    14Cardio Interval Training2 minutes
    15Feet Elevated Crunches65 reps, 65 reps
    16Stretch5 Minutes


    Monday - Workout 2 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Close Grip Bent Over Row20@30 lbs, 15@35 lbs, 10@30 lbs
    3Dumbbell One Arm Row (elbow close)20@20 lbs, 15@20 lbs, 10@20 lbs
    4Bent Knee Crunches55 reps, 55 reps
    5Cardio Interval Training2 minutes
    6Lat Pulldown Close Grip Front20@30 lbs, 15@35 lbs, 10@30 lbs
    7Push Ups (wide position)55 reps, 55 reps
    8Cross Crunches65 reps, 65 reps
    9Cardio Interval Training2 minutes
    10Bodyweight One Leg Toe Press0 reps, 0 reps
    11Dumbbell Lateral Raise15@10 lbs, 10@10 lbs
    12Cardio Interval Training2 minutes
    13Dumbbell Curl20@10 lbs, 15@15 lbs, 10@10 lbs
    14Toe Touchers21 reps, 21 reps
    15Cardio Interval Training2 minutes
    16Stretch5 Minutes


    Tuesday - Workout 3 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Bent Leg Knee Ups from Bench55 reps, 55 reps
    3Leg Extension20@15 lbs, 15@20 lbs, 10@15 lbs
    4Lying Leg Curl20@10 lbs, 15@15 lbs, 10@10 lbs
    5Cardio Interval Training2 minutes
    6Push Ups (wide position)60 reps, 60 reps
    7Side Lying Outer Thigh Leg Lifts20 reps, 20 reps
    8Dumbbell Step Up20@10 lbs, 15@10 lbs, 10@10 lbs
    9Toe Touchers21 reps, 21 reps
    10Cardio Interval Training2 minutes
    11Dumbbell Fly20@10 lbs, 15@10 lbs
    12Barbell Side Step Up20@20 lbs, 15@20 lbs
    13Cardio Interval Training2 minutes
    14Lat Pulldown Wide Grip Front20@35 lbs, 15@40 lbs
    15Dumbbell One Arm Pronated Triceps Ext.15@10 lbs, 10@10 lbs
    16Dumbbell Hammer Curl15@15 lbs, 10@15 lbs
    17Cross Crunches65 reps, 65 reps
    18Cardio Interval Training2 minutes
    19Stretch5 Minutes

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