Workout 3 is going to be almost identical to workout #1 and #2. There are only two changes: 1) the ab exercises are different 2) we recommend you try a different cardio exercise for Section IV. If you’d like, you can also increase the weight on any exercise you found easy from workout #2. However, still complete required number of repetitions, 8 repetitions per exercise.
Why are they almost the same workouts? Exercise is no different from any other sport and/or task that requires practice. The more you perform a particular exercise, the better you become at it. If you only perform an exercise once every 7 days, it’s hard to master it. However, if you perform that exercise 3 times per week, you’re a lot more likely to master it. Can you imagine only practicing the piano once per week? How long would that take you to learn how to play?
Our program progresses from month to month. Changing too often confuses the body, (Don’t let the creators of Insanity fool you. Change is good, but too much change is counterproductive.) and your muscles/central nervous system never learn how to do an exercise properly. First and foremost, this program is about creating a healthier you, and that starts with moving better! The weight loss and muscle toning will come.
Section I – Warm-up
Walk, lightly jog, or bike for 5 minutes. You shouldn’t be out of breath at any time during the warm-up. This is strictly to get your muscles loose, and your body temperature and heart rate up.
Section II – Cardio Strength Training
*All machines will have a number on them that correspond to the number below. Some machines may have two numbers because you can perform multiple exercises on them.
1. Tricep Pushdown with Rope
2. Ab Rotations – perform repetitions on each side
3. Chest Flyes
4. Bicep Curls
5. Leg Press
6. Seated Row
7. Standing Leg Extensions
8. Seated Leg Extensions
9. Seated Leg Curls
10. Seated Leg Abductions
11. Seated Leg Adductions
12. Seated Chest Press
13. Seated Back Pulldowns
All exercises are performed for 8 repetitions.
At minimum use the same weight you used in workout #2. If you used the same weight for both circuits in workout#2 and felt it was easy, increase the weight this time.. After you complete an exercise, write your weight in your chart. Move from exercise to exercise with as little rest as possible. Complete the entire circuit twice. Once again, if you have any questions regarding how to properly perform on of the above exercises, please ask any employee. We’ll gladly help you.
Section III – Abdominal Training
Med Ball Twists – 8 repetitions per side
Lying Leg Lifts – 8 repetitions
Perform each exercise 3 times.
Get on the treadmill, elliptical, or bike and perform 10 minutes of work.
Write your distance, as well as what cardio equipment you used on the sheet! Try to use a different piece of cardio equipment than you used during workouts #1 and #2.
Boom. Week 1 is complete! . Rest tomorrow and hit the gym again to start week #2.