Be Strong! Start Training with Chad! |
| |
How to Do the Workout
You don't need weights for this program, but we do recommend that you get an inexpensive Thera-BandTM or similar elastic resistance band. You can purchase the Thera-BandTM by simply calling OPTP at 1-800-367-7393 or Choice Medical Supplies at 1-800-678-0707. Tell them your strength/fitness level and ask them their recommendation for the appropriate Thera-BandTM strength. They will ship it directly to your home. You'll see the model in the exercises using an elastic resistance band.
- Do this program two to three times a week with at least one day of rest between workouts for muscle recovery.
- Do two to three sets of 8 to 15 repetitions (reps) for each exercise you do. For example, do the Triceps Pushdown (Triceps) with your right arm 12 times (reps) and then switch to the left arm and do a set of 12 reps. Rest briefly, and then do your second set of 12 reps for each arm.
- Vary the resistance (increase or decrease the intensity) by adjusting your hand position on the elastic resistance band. For example, you can make the Lunges (Legs) more difficult by simply grasping the elastic resistance band closer to your foot or by using a different resistive strength of band.
- On each set of exercises, you want to do as many reps as you can (this is called "going to fatigue") while still using good form. If, on your first set of Seated Rows (Back) you can do 18 reps before your back muscles become fatigued, on the next set increase the resistance so that you reach fatigue somewhere between 8 and 15 reps. Remember to always adjust the resistance so that it challenges you for the desired number of reps, which should be between 8-15.
Be sure to read our disclaimer.
Advancing Your Workout 
|
