Weeks 3 & 4
The sun is starting to set earlier and Thanksgiving is just around the corner — which can only mean one thing — fall is in full swing. This also means it’s time to get your fitness into full swing with the next workout in The A+ Autumn series!
Are you just getting started with the A+ workout routine?
Click the link below to start with our first article in the series!
The A+ AUTUMN Workout – AEROBICS, ABS, ARMS & AWESOME Legs ALL-in-one
CARDIO
Stationary Bike Intervals
Equipment: Stationary Bike
Time: 10 Minutes
Instructions: Get on the stationary bike and begin your workout with an 8-minute warmup. Then, perform 10 minutes of cardio using the “interval” setting based on your personal fitness level (Novice or Advanced).
(Use the chart above as a guideline for specific speed recommendations based on your fitness level.)
RESISTANCE & WEIGHT TRAINING
ARMS
Close-Grip Bar Cable Curl
Equipment: Cable Station & Attachable Curl Bar
Sets: 3 to 4
Reps: 10 to 15
Overhead Triceps Extensions (w/rope)
Equipment: Cable Station & Attachable Rope
Sets: 3 to 4
Reps: 10 to 15
Cable Fly (low-to-high)
Equipment: Cable Station & Attachable Hand Grips
Sets: 3 to 4
Reps: 10 to 15
ABS/Core
Cable Wood Chops (high-to-low)
Equipment: Cable Station & Attachable Hand Grips
Sets: 3 to 4
Reps: 15 to 25
Stability Ball Cable Russian Twists
Equipment: Stability Ball, Cable Station & Attachable Hand Grips
Sets: 4 (2 on each side)
Reps: 15 to 25
AND LEGS
Barbell Front Squat
Equipment: Barbell
Sets: 3 to 4
Reps: 8 to 12
Glute Kickbacks
Equipment: Glute Kickback Machine
Sets: 4 (2 on each leg)
Reps: 10 to 15
A+ ADDITIONAL ACTIVITY
Burpees
Sets: 3 to 4
Reps: 15 to 20
Continue to perform this workout 2 to 3 times per week. Then, check back for the next series of exercises to continue the A+ Autumn Workout!
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Great workout to maintain healthy body. Thanks for sharing.