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3 Day HV/GF Lower 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 training.strengthengine.com 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
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    1
    Sunday - Workout 1 
    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
    3Bent Knee Crunches55 reps, 55 reps
    4Cardio Interval Training2 minutes
    5Squat15@25 lbs, 15@25 lbs
    6Cardio Interval Training2 minutes
    7Leg Extension20@15 lbs, 15@20 lbs
    8Lying Leg Curl20@10 lbs, 15@15 lbs
    9Cardio Interval Training2 minutes
    10Dumbbell One Leg Standing Toe Press15@10 lbs, 10@5 lbs
    11Cross Crunches65 reps, 65 reps
    12Cardio Interval Training2 minutes
    13Feet Elevated Crunches65 reps, 65 reps
    14Stretch5 Minutes

    D
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    y

    2
    Monday - Workout 2 
    Perform the sets listed in your program from left to right
    Exercise Sets
    1Warmup and Stretch5 minutes
    2Dumbbell Front Lunge20@10 lbs, 15@10 lbs, 10@10 lbs
    3Bent Knee Crunches55 reps, 55 reps
    4Cardio Interval Training2 minutes
    5Dumbbell Reverse Lunge20@10 lbs, 15@10 lbs, 10@10 lbs
    6Cross Crunches65 reps, 65 reps
    7Cardio Interval Training2 minutes
    8Bodyweight One Leg Toe Press0 reps, 0 reps
    9Cardio Interval Training2 minutes
    10Dumbbell Stretch Deadlifts15@10 lbs, 10@10 lbs
    11Toe Touchers21 reps, 21 reps
    12Cardio Interval Training2 minutes
    13Stretch5 Minutes

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    3
    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
    6Dumbbell Pliť Squat20@20 lbs, 15@20 lbs
    7Side Lying Outer Thigh Leg Lifts20 reps, 20 reps
    8Toe Touchers21 reps, 21 reps
    9Cardio Interval Training2 minutes
    10Barbell Side Step Up20@20 lbs, 15@20 lbs
    11Cardio Interval Training2 minutes
    12Cross Crunches65 reps, 65 reps
    13Cardio Interval Training2 minutes
    14Stretch5 Minutes

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