“Drop 10 Pounds by Summer” Exercise Program: Week 4
April 23, 2013 - By Karine Larose, M.Sc.
That’s it, the time has already come to present you with the exercises for 4th week of the program. Three weeks have already gone by since you started, how are you feeling? Did you notice changes in your silhouette? Or in your clothes? Do you have more energy? Remember that results are not only determined by the numbers on the scale. Make sure to keep track of other changes that demonstrate the progress you’ve made!
For this week, I am once again suggesting exercises that will keep stimulating your muscles in different ways. An exercise ball and a pair of dumbbells are required to perform the movements. I encourage you to keep alternating between cardio training and muscular training days.
Cardio training WEEK 4
For your cardio workouts, you will perform 2 types of sessions; one using the “continuous” method, and the other using “intervals”. For the continuous sessions, you will need to maintain a moderate intensity between 70 to 75 % of your maximum heart rate (Max HR). For the sessions involving intervals, you will alternate between periods of 6 minutes that use 85-90 % of your Max HR, and periods of 3 minutes that use 70-75 % of your Max HR. Do not forget that your Max HR, that is, your maximum intensity (100 %) is calculated by subtracting your age from 220. To find the desired intensity, multiply the desired intensity percentage with your Max HR, and you will get your target heart rate. Once again, choose cardiovascular activities that you enjoy.
Muscular training WEEK 4
For this week, you will perform 2 sets of 12 repetitions for each exercise. You will then take 45 to 60 seconds of rest before performing the second set, and then move on to the next exercise. Do not hesitate to adjust the weight you are using according to your strength level. You should be able to correctly perform all of the 12 repetitions. The last repetitions should be very hard to complete, but still be performed correctly.
Make sure to include a 5-minute dynamic warm up before your cardio and muscular sessions in addition to a 3- to 5-minute cool down after each session.
Exercise 1 : Sumo squat with dumbbells
Standing with the feet twice as wide as the hips, turned out to a 45o angle, bend the knees to 90o . Then straighten the legs completely without locking the knees.
Exercise 2 : Front lunges with ball
With the top of the back foot resting on the ball, bend the front knee without leaning forwards, then fully extend the front leg without locking the knee. The knee must not move beyond the toes when bending.
Exercise 3 : Fly with ball and dumbbells
Rest the shoulder blades on the ball and hold the dumbbells above the chest with a hammer grip. Keeping the elbows slightly bent, open the arms until the dumbbells are at shoulder height. Return to the starting position.
Exercise 4: Reverse fly with ball and dumbbells
With the chest resting on the ball, arms extended towards the floor, raise the arms (horizontal extension) until they are parallel to the floor, squeezing the shoulder blades together at the top of the movement.
Exercise 5 : Standing front raise with dumbbells
Arms extended towards the floor, with slightly flexed elbows, holding the dumbbells with a hammer grip, raise the arms to the front until the weights reach shoulder height. Avoid leaning backwards.
Exercise 7 : Lying tricep extension with ball and dumbells
Resting the shoulder blades on the ball, holding the dumbbells above the eyes with a hammer grip, bend the elbows to a 90o angle, then fully extend the arms without locking the elbows. Keep the elbows close together throughout the movement.
Exercise 9 : Ball transfer
From a “V” position, holding the ball in the hands, raise the arms and legs into a pike position and grasp the ball between the ankles. Return the arms and legs to the “V” position and repeat the exercise transferring the ball back to hands.
By Karine Larose
"Drop 10 Pounds by Summer" Exercise Program: Week 4 is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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