Dragon Wellness Center

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  5-Day    
Nov.2005 Total Body Routine    
         
Week 1 Monday Wednesday Friday Ab Routines-choose 1
Date= Bicycle Abs:20
Cardio Exercise: Treadmill/X-Trainer Treadmill/X-Trainer Treadmill/X-Trainer Lying side raises: 10
Workout Time: 15-20 min./15-20 min. 15-20 min./15-20 min. 15-20 min./15-20 min. Ball crunches:20
Workout Rate: continious intervals continious Ball low back hypers:10
HR Zone-120-170 b/m Distance= Distance= Distance= routine x 2
Calories= Calories= Calories= Ball Crunches:15
Calorie Goal:250-300 warm-up/cooldowm warm-up/cooldowm warm-up/cooldowm Ball Roll-outs:10
Weekly workout not included in total not included in total not included in total Dirty Dogs:10ea.
Time Goal:100-120 min. time time time Ball knee to chest:10
Week 1 total= routine x 2
         
Week 2 Monday Wednesday Friday Ab Routines-choose 1
Date= Bicycle Abs:20
Cardio Exercise: Treadmill/X-Trainer Treadmill/X-Trainer Treadmill/X-Trainer Lying side raises: 10
Workout Time: 15-20 min./15-20 min. 15-20 min./15-20 min. 15-20 min./15-20 min. Ball crunches:20
Workout Rate: intervals continious intervals Ball low back hypers:10
HR Zone-120-170 b/m Distance= Distance= Distance= routine x 2
Calories= Calories= Calories= Ball Crunches:15
Calorie Goal:250-300 warm-up/cooldowm warm-up/cooldowm warm-up/cooldowm Ball Roll-outs:10
Weekly workout not included in total not included in total not included in total Dirty Dogs:10ea.
Time Goal:100-120 min. time time time Ball knee to chest:10
Week 1 total= routine x 2
         
Week 3 Monday Wednesday Friday Ab Routines-choose 1
Date= Bicycle Abs:20
Cardio Exercise: Treadmill/X-Trainer Treadmill/X-Trainer Treadmill/X-Trainer Lying side raises: 10
Workout Time: 15-20 min./15-20 min. 15-20 min./15-20 min. 15-20 min./15-20 min. Ball crunches:20
Workout Rate: continious intervals continious Ball low back hypers:10
HR Zone-120-170 b/m Distance= Distance= Distance= routine x 2
Calories= Calories= Calories= Ball Crunches:15
Calorie Goal:250-300 warm-up/cooldowm warm-up/cooldowm warm-up/cooldowm Ball Roll-outs:10
Weekly workout not included in total not included in total not included in total Dirty Dogs:10ea.
Time Goal:100-120 min. time time time Ball knee to chest:10
Week 1 total= routine x 2
         
Week 4 Monday Wednesday Friday Ab Routines-choose 1
Date= Bicycle Abs:20
Cardio Exercise: Treadmill/X-Trainer Treadmill/X-Trainer Treadmill/X-Trainer Lying side raises: 10
Workout Time: 15-20 min./15-20 min. 15-20 min./15-20 min. 15-20 min./15-20 min. Ball crunches:20
Workout Rate: intervals continious intervals Ball low back hypers:10
HR Zone-120-170 b/m Distance= Distance= Distance= routine x 2
Calories= Calories= Calories= Ball Crunches:15
Calorie Goal:250-300 warm-up/cooldowm warm-up/cooldowm warm-up/cooldowm Ball Roll-outs:10
Weekly workout not included in total not included in total not included in total Dirty Dogs:10ea.
Time Goal:100-120 min. time time time Ball knee to chest:10
Week 1 total= routine x 2
Strength Routine
         
Week 1 Tuesday Date: Thursday Date:
Cardio Warm-up: Treadmill/X-Trainer/Bike:10-15 minutes Record Weight Treadmill/X-Trainer/Bike:10-15 minutes Record Weight
Strength Exercises: Squats:w-up, 2x10 wt= Split Squats:2x10ea. wt=
Leg Curls: 2x10 wt= Walking Lunges:1x10ea. wt=
Recovery Period Hip Adductor:2x10 wt= Hip Abductor:2x10 wt=
1:00 between sets Chest press:w-up, 2x10 wt= DB Bench Press:w-up, 2x10 wt=
1:30-2:00 between exercises Shoulder press:w-up, 2x10 wt= Lat Pulldowns:2x10 wt=
Seated row:w-up, 2x10 wt= Front/lateral/rear raise:2x10ea. wt=
Bicep curls:2x12 wt= DB Curls:2x12 wt=
Tricep extension:2x12 wt= Tricep Pushdowns:2x12 wt=
         
Week 2 Tuesday Date: Thursday Date:
Cardio Warm-up: Treadmill/X-Trainer/Bike:10-15 minutes Record Weight Treadmill/X-Trainer/Bike:10-15 minutes Record Weight
Strength Exercises: Squats:w-up, 2x10 wt= Split Squats:2x10ea. wt=
Leg Curls: 2x10 wt= Walking Lunges:1x10ea. wt=
Recovery Period Hip Adductor:2x10 wt= Hip Abductor:2x10 wt=
1:00 between sets Chest press:w-up, 2x10 wt= DB Bench Press:w-up, 2x10 wt=
1:30-2:00 between exercises Shoulder press:w-up, 2x10 wt= Lat Pulldowns:2x10 wt=
Seated row:w-up, 2x10 wt= Front/lateral/rear raise:2x10ea. wt=
Bicep curls:2x12 wt= DB Curls:2x12 wt=
Tricep extension:2x12 wt= Tricep Pushdowns:2x12 wt=
         
Week 3 Tuesday Date: Thursday Date:
Cardio Warm-up: Treadmill/X-Trainer/Bike:10-15 minutes Record Weight Treadmill/X-Trainer/Bike:10-15 minutes Record Weight
Strength Exercises: Squats:w-up, 2x10 wt= Split Squats:2x10ea. wt=
Leg Curls: 2x10 wt= Walking Lunges:1x10ea. wt=
Recovery Period Hip Adductor:2x10 wt= Hip Abductor:2x10 wt=
1:00 between sets Chest press:w-up, 2x10 wt= DB Bench Press:w-up, 2x10 wt=
1:30-2:00 between exercises Shoulder press:w-up, 2x10 wt= Lat Pulldowns:2x10 wt=
Seated row:w-up, 2x10 wt= Front/lateral/rear raise:2x10ea. wt=
Bicep curls:2x12 wt= DB Curls:2x12 wt=
Tricep extension:2x12 wt= Tricep Pushdowns:2x12 wt=
         
Week 4 Tuesday Date: Thursday Date:
Cardio Warm-up: Treadmill/X-Trainer/Bike:10-15 minutes Record Weight Treadmill/X-Trainer/Bike:10-15 minutes Record Weight
Strength Exercises: Squats:w-up, 3x10 wt= Split Squats:3x10ea. wt=
Leg Curls: 3x10 wt= Walking Lunges:2x10ea. wt=
Recovery Period Hip Adductor:3x10 wt= Hip Abductor:3x10 wt=
1:00 between sets Chest press:w-up, 3x10 wt= DB Bench Press:w-up, 3x10 wt=
1:30-2:00 between exercises Shoulder press:w-up, 3x10 wt= Lat Pulldowns:3x10 wt=
Seated row:w-up, 3x10 wt= Front/lateral/rear raise:3x10ea. wt=
Bicep curls:3x12 wt= DB Curls:3x12 wt=
Tricep extension:3x12 wt= Tricep Pushdowns:3x12 wt=