5/1 Personal training with Simone #1

Cardio

20 minutes on the treadmill

Warm up by increasing regularly the walking and then running speed for about 3/4 minutes

Then alternate:

- 2 minutes run (start running at 6 and increase every 20 seconds by 0.1 until reach 6.5, or start 6.5 and increase to 7)

- 2 minutes rest (walk at 3.5 at 9 incline)

- if it is necessary towards the end of the 20 minutes, add 30 seconds of full rest (3.5, 0 incline) for heart rate to go down - normally it should not be necessary

Core strengthening exercises

Facing the mirror do 15 squats (front) on each side. Then do 15 squats (side) on each side (feet parallel, don't let butt stick out too much). Be careful to keep the weight on the heel and not do a double on the side ones.

Then lift 8 pounds in each arm 15 times. Elbows in, arms flexing forward.

Then do a plank with arms on an elevated platform and lift right leg 15 times, then lift left leg 15 times.

Repeat: 10 times alternating front/side squat, on each side, then lift weight 15 times, then plank exercise.

It is important to exhale when the effort occurs. The exercise should follow the rythm of the breathing, not the other way around (i.e. try to breathe normally).

Then on the mat:

Do 20 sit ups

Do 10 push ups

Do 15 "diagonal" abs on each side

Stretching at the end

Stretch each muscle group that was worked on (legs and arms). Stay 30 seconds into each stretch and try to go deeper into the stretch during that time.