Workout Plan
This is an example of a weekly workout plan that includes both strength/resistance training and burst training.
Monday
Shoulders: Seated Dumbbell Press 2-sets
Dumbbell Lateral Raise 2-sets
Machine Press 2-sets
Legs: Squats w/ dumbbells 2-sets
Low Back: Extension exercise 2-sets
Abs: Crunches 2-sets
20-minutes Burst training (10, 1 minute bursts)
Tuesday
30 minute workout or walk
Wednesday
Back: Row Machine 2-sets
Lat Pulldown 2-sets
Dumbbell Rows 2-sets
Chest: Incline Machine Press 2-sets
Dumbbell Press 2-sets
20-minutes Burst training (10, 1 minute burst)
Thursday
30 minute workout or walk
Friday
Legs: Leg Press 2-sets
Leg Curls 2-sets Superset legs
Leg Extension 2-sets
Triceps: Cable Pressdown 2-sets Superset Bi's & Tri's
Kickbacks 2-sets
Biceps: Cable Curl 2-sets
Dumbbell Curl 2-sets
20-minutes Treadmill/Bike (10, 1 minute burst)
Saturday
30 minutes workout or walk
Sunday
REST
Legs 20 reps | Arms 15 reps | Chest/Back/Shoulders 12 reps
