CPCC

FITNESS CENTER

LEVINE CAMPUS

PROGRAM: WEEKLY WORKOUT

MEDIUM INTENSITY - MODERATE IS 55-69% MAX HEART RATE3 TO 6 METS75-85% OF YOUR ONE REP MAX

HIGH INTENSITY - HIGH IS 70% MAX HEART RATE>6.0 METS85-95% OF YOUR ONE REP MAX

LOW INTENSITY - LOW 40-54% MAX HEART RATE<3.0 METS

60-75% OF YOUR ONE REP MAX

REFERENCEPERFORMING CARDIO AT MAX HEART RATE PERCENTAGE

LIFTING WEIGHTS USE ONE REP MAX

A MET IS A RATIO OF YOUR WORKING METABOLIC RATE

RELATIVE TO YOUR RESTING METABOLIC RATE.

Workout schedule * Workout length 1 to 1.5 hours

5 Rounds 3 minutes rest between each round- Warm-up: (Round 1) 10 to 15 min - Training time : (Rounds 2-5) 45 to 90 Minutes - Each Round will be supersets.

Superset – is when you perform one set of an exercise and then immediately switch to another exercise and do another set. Ex. Do all exercises in Round 1, rest for 15 seconds then restart Round 1 again. Repeat for the number of set provided.

ROUND 1

Reps Sets

Dead bugs 5 per side 1

Leg Crossovers 8 - 10 per side 1

Dynamic Pigeon 8- 10 per side 1

Scorpion 8 - 10 per side 1

Leg swings 12x per side 1

DEAD BUGHTTPS://YOUTU.BE/RBEMELNKHAG

KNEELING LEG CROSSOVERHTTPS://YOUTU.BE/OY219KPJTJG

DYNAMIC PIGEONHTTPS://YOUTU.BE/OMEKRECPAGG

SCORPIONHTTPS://YOUTU.BE/NSLDV4N5GL4

LEG SWINGSHTTPS://YOUTU.BE/HXKFZLW1RYS

1. Leg swings

ROUND 2

Reps Sets

2a. Deadlift 4 4

2b. Depth jump or squat pop ups 4 4

2c. Single arm Lateral raises with Dumbbell drop 4 4

2d. Speed jump jacks 10 4

DEADLIFTHTTPS://YOUTU.BE/OP9KVNSSO6Q

DEPTH JUMPHTTPS://YOUTU.BE/C9O8_GVHG10OR SQUAT POPSHTTPS://YOUTU.BE/BQEVWSPNM7Y

SINGLE ARM LATERAL RAISES WITH DUMBBELL DROPSHTTPS://YOUTU.BE/IIY5DZW53UM

SPEED JUMP JACKHTTPS://YOUTU.BE/RJJBVYVDKSE

ROUND 3

Reps Sets

3a. Reverse lung with row 8-10x 3

3b. Cross body curls prone grip 8-10 per side 3

3c. chin up 10x 3

REVERSE LUNG WITH ROWHTTPS://YOUTU.BE/C6Y0ENMWTGS

CROSS BODY CURLS PRONE GRIPHTTPS://YOUTU.BE/N4J53LPJVUK

CHIN UPHTTPS://YOUTU.BE/WLSSDQISPVYHTTPS://YOUTU.BE/02WC-IMKMHQ

ROUND 4

Reps Sets

4a. Bent over Y – W – T 5-8 each 3

4b. Biceps series curl 50 3

BENT OVER Y – W – THTTPS://YOUTU.BE/DZQUBLWQWJO

BICEPS SERIES CURL10 FULL RANGE 10 BOTTOM 10 TOP 10 FULL RANGE 10 ALTERNATING ARMS.HTTPS://YOUTU.BE/WAPA692_8KW

ROUND 5

Reps Sets

5a. Bulgarian Split squats 8-10x 3

5b. High plank to Pikes 8-10x 3

BULGARIAN SPLIT SQUATSHTTPS://YOUTU.BE/-FATUF39KNO

HIGH PLANK TO PIKEHTTPS://YOUTU.BE/DIHJNYSITBC

ROUND 6

Reps Sets

6a. Calf Raise series 1 through 10

CALF RAISE SERIESHTTPS://YOUTU.BE/LAZFVJCPILC