Program Du Jour [Russian Twist]
Risk of injury accompanies all exercise programs. Never train an injured area. Never ignore pain or discomfort. Always warm muscles with light weight before lifting program weights. Always assume injury if your body doesn't feel 'right' until otherwise advised by a recognized professional.
Beginner- Exercise/Weight:
Exercise should only be challenging after eighty percent (80%) of the set has been completed (e.g. On rep 16 of 20).
Advanced- Exercise/Weight:
Exercise should be challenging at the fifty percent (50%) mark (e.g. On rep 6 of 12).
Exercise should only be challenging after eighty percent (80%) of the set has been completed (e.g. On rep 16 of 20).
Advanced- Exercise/Weight:
Exercise should be challenging at the fifty percent (50%) mark (e.g. On rep 6 of 12).
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Conditioning Men and Women
Carrying a weight in each hand is not required.
Set 1: 20-30 reps; Rest: 30s- 45s Set 2: 20-30 reps; Rest: 30s- 45s Set 3: 20-30 reps; Rest: 30s- 45s Set 4: 20-30 reps; Rest: 30s- 45s Set 5: 20-30 reps |
Mass Building Men and Women
Carrying a weight (dumbbell or kettlebell) in each hand is required.
Set 1: 8-12 reps; Rest: 60-90s Set 2: 8-12 reps; Rest: 60-90s Set 3: 8-12 reps; Rest: 60-90s Set 4: 8-12 reps; Rest: 60-90s Set 5: 8-12 reps ; |
