Wil’s What-A-Woman Workout plan for Joanie Mack August 29, 2009

Hello Ladies -

As promised, I’m posting the workout plan Wil created for me a while back. Enjoy! Also, you do NOT have to sign to post a comment to a blog. For the most part, signing is for creating a new blog. Enjoy!

Your target heart rate range is 133-170 bpm. This is a 50%-85% range derived from your age predicted max heart rate. For starters, try keeping your HR around the lower end for 30-45 minutes. This may or may not be difficult depending on your current training level. If it’s difficult, and you can’t keep it that high for that long, be ok with it and just try to do better each day until you can. Once you’ve done that then move up to. The goal is to get to the higher end of the range for 45 minutes to an hour.

As for the resistance portion…do the following circuit for 2 sets of 15reps.

Squats

Vertical Chest Press

Seated Row Pull

Hamstring Curl

Shoulder Press

Lat Pull Down

This is a circuit….so as much as possible you need to be able to go from one excercise to the next with as little rest in between as possible. It’s kind of hard for me to write the order of the circuit without seeing the gym you’ll be working out of. So you’ll need to re-order the list as you see fit so that you can minimize the time in between excercises. Once you’ve gone through all excercises give yourself a 45-60 sec rest before you do it all over again.

Again, this may or may not seem a lil’ difficult at first. The main thing is finding a weight for each excercise that you can work with. Once you’ve done that for awhile, don’t add more weight, rather do the circuit more often. Instead of doing 2 sets bump it up to 3 sets. Once you’ve moved up to 4 sets then you should consider raising the weight. In which case you’d go back to 2 sets and make the same progressions.

Here’s a core section for ya…

Stability Ball Crunches

Back Extensions

Bicylce kicks

Bridges

Side Bridges

If you’re not sure how to do stability ball crunches or do not have access to one, then simply do regular crunches on a floor mat. For the bridges your goal should be to hold your bridge for one minute, and make the proper progressions if that’s to hard or easy.

This should keep you busy for the short term and once you’ve done it long enough we can talk about restructoring things a lil’ bit.

Stay focused and motivated!

Your target heart rate range is 133-170 bpm. This is a 50%-85% range derived from your age predicted max heart rate. For starters, try keeping your HR around the lower end for 30-45 minutes. This may or may not be difficult depending on your current training level. If it’s difficult, and you can’t keep it that high for that long, be ok with it and just try to do better each day until you can. Once you’ve done that then move up to. The goal is to get to the higher end of the range for 45 minutes to an hour.

As for the resistance portion…do the following circuit for 2 sets of 15reps.

Squats

Vertical Chest Press

Seated Row Pull

Hamstring Curl

Shoulder Press

Lat Pull Down

This is a circuit….so as much as possible you need to be able to go from one excercise to the next with as little rest in between as possible. It’s kind of hard for me to write the order of the circuit without seeing the gym you’ll be working out of. So you’ll need to re-order the list as you see fit so that you can minimize the time in between excercises. Once you’ve gone through all excercises give yourself a 45-60 sec rest before you do it all over again.

Again, this may or may not seem a lil’ difficult at first. The main thing is finding a weight for each excercise that you can work with. Once you’ve done that for awhile, don’t add more weight, rather do the circuit more often. Instead of doing 2 sets bump it up to 3 sets. Once you’ve moved up to 4 sets then you should consider raising the weight. In which case you’d go back to 2 sets and make the same progressions.

Here’s a core section for ya…

Stability Ball Crunches

Back Extensions

Bicylce kicks

Bridges

Side Bridges

If you’re not sure how to do stability ball crunches or do not have access to one, then simply do regular crunches on a floor mat. For the bridges your goal should be to hold your bridge for one minute, and make the proper progressions if that’s to hard or easy.

This should keep you busy for the short term and once you’ve done it long enough we can talk about restructoring things a lil’ bit.

Stay focused and motivated!

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