Advanced workout plan

Looking for some new challenges, new exercises and some new ways of doing things? Don't let the same-old same-old bore you. Our Advanced exercise plan will help you add some variety to your routine and hopefully give you some new results.  

As a reminder, if you have not completed an Introductory Questionnaire, please do so soon. It will give us valuable information that will help us provide you with additional support on your way towards your goals. Click here to complete the Questionnaire.

If you have any questions about the exercises included within please contact Andrew Walker, Health and Wellness Director, at 978-564-3486.

Warm up

Use any piece of cardio equipment that on which you feel comfortable. Perform 5 minutes of general warm up prior to exercise at a very easy pace. Example: Walking on a treadmill for 5 minutes.

Strength/Resistance Training

How to do Strength/Resistance Training Correctly

• Perform all repetitions in a controlled motion 2 seconds on the upward motion and 3-4 full seconds on the way down. 
• Perform all exercises with enough weight to fatigue the involved muscles in 8-10 repetitions unless otherwise specified. 
• Break resistance training program into “mini circuits” comprised of two exercises working opposing muscle groups.  Do one set of each exercise and then go back and do a second set of each.  Example: Do a lateral lunge closely followed by a prone alternating superman on the Bosu Ball.  All exercises should be pain free (at the joints) and should include proper posture.

Frequency	3 times per week
Duration	4 sets per exercise
Intensity	8-10 repetitions of 10 exercises

 

 

Exercises to Perform (Do 8-10 repetitions of each unless otherwise explained)

1. Lateral lunge
2. Squat with shoulder flexion and rotation with Medicine Ball
3. Prone alternating superman on Bosu Ball
4. French press on Swiss Ball
5. Swiss Ball reverse trunk curl
6. 2 Arm hammer curl seated on Swiss Ball
7. Shoulder press on Swiss Ball
8. Supine Hamstring curl with Swiss Ball
9. Chest single arm dumbbell fly on Swiss Ball
10. Swiss Ball oblique curl ups against wall

For specific details on how to perform each of the above exercises, click here!

Cardiovascular Exercise

How to do it Correctly

• At this intensity you might find it difficult to maintain a conversation.
• Make sure you figure out where your heart rate range should be for your workout based on the [220 minus Age] formula. 
  
  Example:  You are 35 years old and you want to stay within 55-90% of estimated max heart rate you would subtract 35 from 220 to get 185-your estimated max heart rate in beats per minute. To find the beats per minute for your desired range (55%-90%), multiply 185 by.55 and then .90 respectively to get your final heart rate range of 102-167 beats per minute.  This is the range you should be in for your cardiovascular workouts given this example.

Split Cardio Days

Mode	See options below
Frequency	3 days per week
Intensity	60-90% of estimated max heart rate
Duration	(1) 22 minute and (1) 20 minute bout

 

 

• Before Strength/Resistance Training: Elliptical/Step Mill or Treadmill 60-80% max heart rate  for 22 min:
  • 6 minutes warm-up at 60-70% max heart rate
  • 14 minutes at 80% max heart rate
  • 2 minutes at 65% max heart rate
• After Strength/Resistance Training: Step Mill/Stair Master/Treadmill/Rowing Ergometer/Elliptical 70-90% max heart rate for 20 minutes:
  • 5 minutes at 80% max heart rate
  • 1.5 minutes at 90% max heart rate
  • 3 minutes at 75% max heart rate
  • 4 minutes at 80% max heart rate
  • 3 minutes at 90% max heart rate
  • 3.5 minutes at 70% max heart rate

Long Cardio Days

Mode	1 day Step Mill, 1 day Elliptical
Frequency	3 days per week
Duration	45-60 minutes
Intensity	75-80% of estimated max heart rate for 45-60 minutes

 

 

 

Flexibility Training

Frequency	2-3 times per week
Duration	2-3 sets of 20-30 second holds on each side of the body
Intensity	Moderate pain-free stretch

Stretches to Perform (2-3 sets for each side of the body)

 

1. Standing Hamstring Stretch
2. Supine Figure 4 Stretch
3. Standing Calf Stretch
4. Standing Quadriceps Stretch on Stretch Mate
5. Corner Pec Stretch
6. Standing Triceps/Shoulder Stretch
7. Standing Lat stretch on Stretch Mate

For specific details on how to perform each of the above stretches, click here!

Stretch Safely

• Do not bounce or jerk limbs into position for held stretch.
• There should be no pain in the joint around the muscle which you are stretching (i.e. no pain in the knee joint if you are performing a quadriceps stretch).
• All static stretches should be done at the end of your workout either cardiovascular or strength/resistance when the body is fully warm, not at the beginning.

 Cool Down On any cardiovascular machine, perform 5-10 minutes of cool down following the stretching portion of the workout to return the body to its resting state.  Example: Walk on a treadmill for 5-10 minutes following the stretching portion of the workout.

 

 

Example of Advanced Exerciser’s Fitness Plan Calendar

 

 

Monday	Cardio/Resistance/Cardio/Stretch
Tuesday	Cardiovascular/Stretch
Wednesday	Day Off
Thursday	Cardio/Resistance/Cardio
Friday	Day Off
Saturday	Cardio/Resistance/Cardio
Sunday	Cardiovascular/Stretch

 

Suggestions and Feedback

Our E-Coaching program is here to help you stay motivated and reach your goals. If you have any suggestions or feedback on the program, please contact Andrew Walker, Director of Health and Wellness, at 978-564-3486.