(An hour block)
Cardio: 40 minute aerobic cardio (If needed start with less and work up towards your 40 minutes, with no less than 20 minutes)
Note Just make sure to keep heart rate at 70-80% of max heart rate for duration (use pdf below for quick reference sheet to gauge your optimum heart rate zone.)
Density workout week 1:
Note: Check out video below 'Density Circuit explained' as I walk you through todays strength workout. This video also covers the basic principles and techniques behind all density circuits within this program.
Below: Todays workout
- 15 minute density strength workout:
Perform the 8 exercises below, each has specified repetitions, these exercises should be repeated continuously in rounds for 15 minutes.
(with weight guide is using)
*Complete your workout with a general stretch down
Easy way to check your heart rate.
Count how many beats (your pulse) in 10 seconds and multiply by 6 for you actual beats per minute. Then use downloadable pdf to check range.