2013-07-08

8W: Week 1 / Day 1

Today's workout is as follows:

Do This Three Times:
  • 10 push-ups with your feet on a medicine ball
  • 10 cable presses
  • 10 push-ups with one hand on a medicine ball. Roll the medicine ball to the opposite hand between each push-up.
  • 10 cable cross-overs
  • 10 one-legged push-ups with your hands on an upside-down Bosu. Jump to switch legs between each push-up.
  • 10 incline presses
Then Do This:
  • 20 minutes of cardio training
Note 1: Choose a personally appropriate level of weight to begin with; this should be different for everyone. But there is a level of weight at which anyone will find the above strength training difficult, so choose that level of weight. We will be increasing the weight as we progress.

Note 2: I am recommending the elliptical machine for relative beginners. People who have a lot of experience with one particular form of cardio, such as running, swimming, or cycling, may substitute their preferred alternative.

Note 3: If 20 minutes of cardio is too little for your current level of fitness, feel free to do more; but choose a length of time that you plan on building from, going forward.