by Bob Jones
This cardio and weight training system is a program that combines a cardio workout routine with weight training for beginners and aims to improve your cardiovascular endurance as well as muscle tone. Below you can find a strength training program with various exercises to build muscle. This is a program I developed after ankle surgery to help return to a good level of cardiovascular and muscular fitness.
Generally it is good to start off with some stretches; I usually select a few good stretches for each muscle group I will be targeting in the upcoming workout.
As in this session I will be targeting legs, abdominals, biceps, triceps, lats and pectorals. So start out with the following stretches: hamstring stretch, calf stretch, pectoral stretch, tricep stretch.
When stretching before your work out, you do not need to hold the stretch for too long. I usually go for about 10-15 seconds, going through the full range of movement I will be using in my exercises.
Now I start on upper body exercise. First I tend to go for abdominal exercises.
Find a nice soft gym mat to lie down on. Lie down on your back with your knees up on the edge so your posterior sits about 15-20 centimeters before the edge of the mat and your feet sit a comfortable distance out from the mat. Do not set the too far out as it decreases your work load.
If you cannot perform a sit up without your feet being held I suggest finding a partner or alternatively placing a 5-20kg weight on your feet, however much resistance you feel comfortable with.
Place your hands palm down on your thighs and use your abdominals to raise until your wrists are just over your knees. Lower your body under control until your head rests on the mat again.
I started off with 20 repititions and 3 sets, to keep the body warm and to prepare your legs for the upcoming cardio, inbetween upper body exercises.
With this in mind the next exercise we move onto is calf raises.
Find a wall or a bar to steady yourself on. Holding onto your support, keeping both feet on the ground raise your heels off the ground until you are on your toes. Lower your heels to the ground under control. I usually do 20 repititions and 3 sets.
Next we move onto bicep exercises.
Most gym's these days have a machine or a bench which alows you to perform bicep curls however I will explain the process for both.
For those with access to a machine or bench:
Select a bar that you can comfortable lift and place it on the holding platform. Select an ammount of weight you think you can comfortably lift. Sit on the bench letting your elbows rest against the pads and lower your forearms until your hands touch the bar.
Your arms should be about shoulder width apart or slightly closer, whichever you feel most comfortable with. Your hands should comfortably reach the bar, if they do not you may need to adjust the bench. Place your hands under the bar and grasp the bar firmly with both hands. Raise the bar until your arms are roughly at a 65 degree angle. Lower the bar under controll back to its original position.
For those of you who do not have acess to a bench or machine:
Select a bar you feel you can comfortable lift and select an amount of weight you think you can comfortably lift. Stand with your feet shoulder width apart and always have a slight bend in your knees. Grasping the bar firmly palms facing up lift it off the ground and stand straight. The bar should be resting just below waist level. Raise the bar to roughly a 65 degree angle and then lower it to its original position under control. I usually do 12-15 repititions and 3 sets.
Next we move onto pectoral exercises.
Select a flat weight bench. Select a set of dumbbells you feel you can lift comfortably. Sit on the end of the weight bench and lie down so your head is on the top edge and your legs are hanging off the bottom edge. With the weights in each hand hold them level with your chest on either side at shoulder level. Raise the weights vertically until your arms are fully extended. Now lower the weights to their original position under control. I usually do 12-15 repititions and 3 sets.
Usually in between weights, I jog on the spot softly for a minute between exercise changes.
Next we move onto lat exercises.
There are a few ways you can exercise the lats, the one I will be explaining will require a lat pull down machine. If you do not have access to this machine I suggest doing chin ups.
Sit down at the machine and set the level of the pads so your legs comfortably sit under them whilst still touching the pads. Select a level of weight you feel you can comfortably lift. Reach up and grasp the bar slightly wider than shoulder width apart. I use over grasp grip.
Grasp the bar firmly and pull it down in front of you until the bar touches your chest. Return the bar to its original position under control.I usually do around 15-20 repititions and 3 sets.
Next we move onto tricep exercises.
There are many ways to exercise the tricep muscle.
Today I will explain the "Skull crusher" method. This method requires a pull down machine.
Find a rope attachment for the machine and attatch it according to the manufacturer's instructions. Select a weight you feel you could comfortably lift. Now face your back to the machine and reach behind your head. Grasp the rope one in each hand and lean forward slightly with one leg forward and one leg backwards in sort of a lunge position. Push your arms forward above your head until they lock, keeping your elbows close together. Now return the rope 3/4 of the way back under control. I usually do 10-15 repititions and 3 sets.
Now we move onto cardiovascular exercise:
I usually start on the tread mill. If you do not have access to a tread mill use an oval (Running on the road can cause unnecessary harsh impact). First I start with a walk around 6 kilometers an hour. I walk for 1 minute at this level then increase the incline to 5 percent and continue for another 4 minutes. Then I increase the speed to a light jog, this may differ from person to person. The best way to judge a light jog is you should not feel breathless and should be able to talk easily whilst jogging. Continue the light jog for around 5 minutes. Then I lower the speed back to a walk for a further 5 minutes.
Then we move onto the bicycle.
Start out at a comfortable pace and cycle for 10-15 minutes.
Next we do stretches.
I usually do a few more stretches at the end of a session and hold them for 20-30 seconds.
Like This Page?
Share This Page: