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Trish
Stratus recommends a full body routine for beginners, or anyone
looking for a change in their fitness program, in order to condition
your body.
This program works great for anyone who wants to ease back into weights
after taking some time off. I have outlined a program (below) that you
can cater to your individual needs. Follow this program for 8 - 12
weeks.
Toning:
Do 1-2 sets of 15 reps per exercise.
Toning Your Upper Body:
Add an additional upper body exercise and stay at 1 exercise for your
legs. As you progress, be aware of your body and fine-tune your program
based on what you see in front of your eyes.
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Building and sustaining
muscle:
Add another 1-2 exercises per body part and decrease the reps to 8 - 10.
Cardiovascular work:
This will speed up your metabolism and burn more calories to help shed
body fat. Perform cardiovascular work at least 3 days a week.
Trish Stratus recommend alternating your weight training days
with your cardio days. For instance, do 30 minutes of any cardio
activity following your weight training session. On your alternate days,
do 30 minutes of any cardio activity and perform some abdominal and calf
exercises. This is a great way to mix it up and keep it fun!
Do a minimum of 3 days a week of training or up to 5 days as your
fitness level progresses. It is important to take days off for muscle
growth, recovery and to prevent burn out.
Check out
Trish Stratus's Nutrition Tips for
some nutritional guidelines, because eating well-balanced, nutritious
meals is the only way all your hard work can show through!
Please consult a physician before starting this or any exercise program.
Trish Stratus' Full Body Workouts
LEGS
Lunges
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Targets the buttocks and is a great quad
shaper.
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Can be done using your own body resistance
or light dumbbells / barbells.
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Start:
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Feet shoulder width apart, if using
dumbbells, one in each hand, or barbell over
shoulders behind neck.
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Step forward with one foot 2-3 feet until
your knee is directly over your ankle, thigh
parallel to the floor.
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Back knee should be inches from the floor,
thigh perpendicular to the floor.
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Finish:
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From forward position, drive the forward leg
back up towards the start position by using
your heel. Straighten your knee and hip and
bring both legs together.
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Cable
Leg Raises
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Targets the hamstring and buttocks.
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Choose a weight that allows the full range
motion without strain.
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Start:
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Attach an ankle strap to a low-cable pulley
and slip foot through.
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Stand with your legs together and hips
square, knees slightly bent.
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Raise your leg straight behind you, then
curl your heel to your butt and hold for a
few seconds.
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Finish:
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Return to standing position, complete set
then switch legs.
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BACK
Arm Dumbell Row
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Helps strengthen the back and widen the
shoulders for a nice V-taper.
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Start:
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Place one knee on a bench and the other foot
on the floor.
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Lean forward from the hips; place one hand
on the bench to support your body.
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Let the hand holding the dumbbell dangle at
the side and almost under the bench.
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Pull the weight up to the your side and
pause.
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The motion is sort of like pulling a lawn
mower start cord.
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Finish:
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Return to starting position, trying not to
swing too much.
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Keep your back flat and shoulders square the
whole time.
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CHEST
Incline Dumbell Press
Start:
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Lye on a bench set at 45 degrees.
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Hold the dumbbells up to your chest, square
with your shoulders, elbows bent.
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Push the dumbbells up and together, stopping
before your elbows lock.
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Return to starting position, following an
arc shape.
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SHOULDERS
Seated Shoulder Press
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Targets the shoulders and mid-upper back.
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You can do also on a smith machine with a
barbell for some support.
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Start:
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Sit on the edge of a bench with a dumbbell
in each hand.
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Raise the dumbbells to ear level, elbows to
the side, palms facing forward.
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Press the dumbbells together overhead,
stopping before your elbows lock.
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Return to starting position, following an
arc shape.
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BICEPS
Seated Dumbell Press
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Targets front arm muscle.
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You may use dumbbells or a barbell (straight
or a curved one -EZ bar).
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Start:
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Stand with your feet shoulder width apart.
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With an underhand grip, hold weight in front
of you, elbows to your side.
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Curl the weight up and hold at 90 degrees to
your chest.
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Lower the weight slowly down and repeat.
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TRICEPS
Tricep Kickback
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Targets to shape and define the back of the
upper arm.
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Start:
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Place one knee on a bench and the other foot
on the floor.
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Lean forward at the hips and put one arm on
the bench to support your body.
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In the other hand hold the weight with your
elbow at 90 degrees, tight to the side of
your body.
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Make sure your upper arm is straight along
with your back.
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Finish:
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Extend your arm backward until it is
straight with your back.
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Hold for a few seconds then return to
starting position.
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ABDOMINAL
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Choose 3-4 exercises.
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Do one set of each exercise in a cycle one
after the other, rest, then repeat 3-4
times. Here are a few ab exercises you can
choose from:
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Crunches - entire midsection
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Bench Tucks - lower and upper abs
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Hanging leg raises - lower abs
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Kneeling cable crunches - intercostals
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This is just
a sample of exercises, there are so many to choose from
including ones using equipment found in the gym. Just
remember to use proper form and do whichever you find
most effective. The key to abs is really repetitions and
consistency. |
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CALVES
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Keep in mind that calves get worked when you
do any cardio so unless it is a problem area
for you, you don't have to worry about
spending too much time on them … just make
them BURN each session!!
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Choose 1 or 2 calf exercises and perform
15-30 reps for 2-3 sets, depending on the
weight you choose and remember the main
thing with calves is repetition and weight.
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