Free Essay

Exercise

In: Other Topics

Submitted By sloiselle
Words 709
Pages 3
Day 1: Cardio 60 mins. Anything you like.
Day 2: 10 mins Cardio warm up (jog, please) Then do weight training 1. 30-45 mins cardio
Day 3: Cardio 45-90 mins, anything you like. Pick 2 TIU pyramids.

Day 4: Cardio warm up 15-20 mins. Then HIIT 1. 5 min cool down.
Day 5: Active Rest: stretch and do any light exercise such as yoga or walking
Day 6: 15-20 min cardio warm up (jog, please) Then do weight training 2. Abs. Then 20 mins Cardio.
Day 7: 30-60 mins cross training Cardio. (do something you don’t usually do)
Day 8: Cardio 60 mins. Anything you like.

Day 9: 10 mins warm up (jog, please). Abs workout. 30-60 mins elliptical on cross country setting or interval setting
Day 10: Cardio warm up 15-20 mins. Then HIIT 2. 5 min cool down.

Day 11: Active Rest/Day off: stretch and relax.
Day 12: 10 mins Cardio warm up (stairs, please) Then do weight training 1. 30-45 mins Cardio.
Day 13: 45-90 mins Cardio. Anything you like.

Day 14: 15-20 mins cardio warm up (anything you like). Weight Training 2. Then 30-40 mins cardio

Weight Training 1:
3x 20 reps bicep curls
3x 20 tricep pushups
3x 20 calf raises
3x 15 Lateral pulls
3x 15 Leg Raises (lie on your back, raise and lower your outstretched legs)
Weight Training 2:

3x 20 Push ups
3x 25 Chest press
3x 15 Lunges
3x 20 Squats
3x 25 leg lifts (per leg. Lie on your side and lift a leg and slowly lower) Abs:
3x 15 Leg raises.
3x 25 medicine ball twists (balance on your tailbone, with your legs and back off the floor. Then move the medicinal ball from side to side.)
3x 1-2 min planks
3x 1-2 min side planks
3x 30 regular crunches
3x 15 V- ups HIIT 1:
Jog at a high incline for 1 min, then walk or jog for 3 mins. Repeat 5 times. HIIT 2: Sprint/Run for 1 min, then Jog/Run easy for 2 mins. Repeat 7 times. HIIT 1 OPTION:
Bike fast for 2 mins, Bike easier for 5 mins at high harder resistance/incline.
HIIT 2 OPTION: Sprint Run 2 mins, Walk/Jog 5 mins. Repeat 5 times. TIU PYRAMIDS:
Lean Arms * 10 Push-ups * 20 Dips (on edge of chair or bench) * 30 Bicep Curls * 40 Seconds Plank on hands * 50 Tone It Up Tummy Tucks!!! (click here if you want to see an example of the tummy tuck) * 40 Seconds Plank on hands * 30 Bicep Curls * 20 Dips * 10 Push-ups
Lean Abs * 10 Standing Knee Raises * 20 Tummy Tucks * 30 Second Plank Jacks (on your hands in a plank, jack your legs out & in) * 40 Crunches * 50 bicycle crunches!! * 40 Crunches * 30 Second Plank Jacks * 20 Tummy Tucks * 10 Standing Knee Raises
Lean Legs * 20 Squats * 30 Lunges * 40 Toe touches (head forward, legs straight, bend down & touch your toes) * 50 Second wall sit!! (sit up against a wall, legs at 90 degrees and hold it!) * 100 Seconds jumping jacks * 50 Second wall sit!! * 40 Toe touches * 30 Lunges * 20 Squats

Slimming Bikini Pyramid · 10 jumping jacks
· 20 squats with a knee raise (same as best circuit workout on toneitup.com)
· 30 lunges
· 40 wall arm toners— chest & tricep (standing against a wall, angle your body. Begin with 20 push-ups with your hands wider than your shoulders and chest level. Then do 20 with your hands in line with your chest and shoulders. Tuck your arms into your sides & do tricep wall push-ups!)
· 50 second plank
· 40 bicycle crunches
· 30 lunges with a BOOTY KICK BACK! -when you come up from a lunch, kick your back leg up toning your booty!
· 20 squats with a bicep curl (use weights or water bottles)
· 10 jumping jacks Lean Body Pyramid- Cardio Style!!! * 2 Minute Brisk Walk * 4 Minutes Jog * 10 Second ‘Sprint’- this can just be as fast as you can * 30 Second Run (slightly faster than your Jog) * 10 Second ‘Sprint’ * 4 Minutes Jog * 2 Minute Brisk Walk * Take a breather with water!!! * Repeat this 1-2 more times!!! :)…...

Similar Documents

Free Essay

Exercise

...Arshi Nisley English 0630-04 6 October 2011 Chapter 3-Exercise 6(1-6) 1. My nose is running. I feel awful. (and) My nose is running, and I feel awful. (therefore) My nose is running; therefore I feel awful. (because) Because my nose is running, I feel awful. 2. Chicken soup is good for a cold. My mom is making some. (since) Since chicken soup is good for a cold, my mom is making some. (so) Chicken soup is good for a cold, so my mom is making some. (consequently) Chicken soup is good for a cold; consequently, my mom is making some. 3. I will miss class today. I can’t help it. (but) I will miss class today, but I can’t help it. (however) I will miss class today; however, I can’t help it. (although) Although I will miss class today, I can’t help it. 4. A friend will get my assignments. I will not fall behind. (therefore) A friend will get my assignments; therefore, I will not fall behind. (consequently) A friend will get my assignments; consequently, I will not fall behind. (since) Since a friend will get my assignments, I will not fall behind. 5. I e-mailed my instructor. He will know why I’m absent. (because) Because I e-mailed my instructor, he will know why I’m absent. (therefore) I e-mailed my instructor; therefore, he will know why I’m absent. (as a result) I e-mailed my instructor; as a result, he will know why I’m absent. 6. I need to stop. I turned off the television. (because) Because I need sleep, I turned off the television...

Words: 296 - Pages: 2

Free Essay

Exercise

...Aerobic and Anaerobic Exercise You have probably heard the terms "aerobic" and "anaerobic" before, but do you actually understand what the differences are between these two forms of exercise? It's likely you can name some exercises which fall into each category such as walking for aerobic exercise and strength training for anaerobic exercise, but do you know why these things fall into those respective categories. Let's take a closer look at the differences between these two forms of exercise and explore what is best for your body. Oxygen Supply The technical difference between aerobic and anaerobic exercises is the amount of oxygen required by the muscles for support and where that oxygen is coming from. With aerobic exercise your muscles need a continued supply of oxygen, which comes from the lungs. Throughout the workout your muscle activity depletes its store of oxygen so it must be replaced through the lungs, which is why you typically breathe heavy while out for a jog or walk. With anaerobic exercises the lungs don't have time to supply oxygen and the exercises are performed without that replenishing supply. Since the lungs are not working hard to replenish oxygen to your muscles, you typically don't get as out of breath with these exercises. Length of Exercise Session Aerobic exercises generally last a longer period of time than anaerobic exercises. Consider the difference between a power walker who goes out for 30-90 minute walks and a weightlifter that does......

Words: 571 - Pages: 3

Free Essay

Exercise

...Exercises a) Calculate revenues and expenses to be recognised for the years ending 30 June 2004, 30 June 2005 and 30 June 2006 according to AASB 111. b) Prepare ALL relevant journal entries for the year ended 30 June 2005. a) Show the journal entries needed for the land (both blocks together, i.e. treated as one account) for the period 30 June 2006 to 30 June 2008 inclusive. Show appropriate calculations. b) Show the journal entries needed for the building located at George St for the period 30 June 2006 to 30 June 2008 inclusive. Show appropriate calculations. c) Show the journal entries needed for the Printing Press for the period 30 June 2006 to 30 June 2008 inclusive. Provide appropriate calculations and briefly describe whether the asset is impaired at the end of each year. d) Show the journal entries needed on 1 July 2008 for recording the sale of the Printing Press. Show appropriate calculations. a) Can John Cabs Limited record the taxi licence? If so, show the journal entry to record the purchase on 1st July 2005, otherwise explain why John Cabs cannot record the licence. b) If relevant, record amortisation of the taxi licence for the year ended 30 June 2006. c) Can John Cabs Limited use a revaluation model for the taxi licence? If so, show all journal entries required to revalue the licence on 30 June 2006, otherwise explain why John Cabs cannot use the revaluation model to record them. d) Assuming John Cabs Limited uses...

Words: 292 - Pages: 2

Premium Essay

Exercises

...• Ch. 1 of Discrete and Combinatorial Mathematics o Supplementary Exercises 1, 2, 7, & 8 1. In the manufacture of a certain type of automobile, four kinds of major defects and seven kinds of minor defects can occur. For those situations in which defects do occur, in how many ways can there be twice as many minor defects as there are major ones? 2. A machine has nine different dials, each with five settings labeled 0, 1, 2, 3, and 4. a) In how many ways can all the dials on the machine be set? b) If the nine dials are arranged in a line at the top of the machine, how many of the machine settings have no two adjacent dials with the same setting? 7. There are 12 men at a dance. (a) In how many ways can eight of them be selected to form a cleanup crew? (b) How many ways are there to pair off eight women at the dance with eight of these 12 men? 8. In how many ways can the letters in WONDERING be arranged with exactly two consecutive vowels? • Ch. 2 of Discrete and Combinatorial Mathematics o Exercise 2.1, problems 2 o Exercise 2.2, problems 3 o Exercise 2.4, problems 1 o Exercise 2.5, problems 1 2. Identify the primitive statements in Exercise 1 below: Exercise 1. Determine whether each of the following sentences is a statement. a) In 2003 GeorgeW. Bush was the president of the United States. b) x + 3 is a positive integer. c) Fifteen is an even number. d) If Jennifer is late for the party, then her cousin Zachary will be quite......

Words: 1279 - Pages: 6

Free Essay

Exercises

... = -66,000 –10,000(4.3553) + 10,000(0.5645) = $-103,908 Answer is (c) 5.59 PWY = -46,000 –15,000(P/A,10%,6) - 22,000(P/F,10%,3) + 24,000(P/F,10%,6) = -46,000 –15,000(4.3553) - 22,000(0.7513) + 24,000(0.5645) = $-114,310 Answer is (d) 5.60 CCX = [-66,000(A/P,10%,6) – 10,000 + 10,000(A/F,10%,6)]/0.10 = [-66,000(0.22961) – 10,000 + 10,000(0.12961)]/0.10 = $-238,582 Answer is (d) 5.61 CC = -10,000(A/P,10%,5)/0.10 = -10,000(0.26380)/0.10 = $-26,380 Answer is (b) 5.62 Answer is (c) 5.63 Answer is (b) 5.64 Answer is (a) 5.65 Answer is (b) Extended Exercise Solution Questions 1, 3 and 4: [pic] Question 2: [pic] Case Study Solution 1. Set first cost of toilet equal to monthly savings and solve for n: ((115.83 – 76.12) + 50((A/P,0.75%,n) = 2.1(0.76 + 0.62) 89.71(A/P,0.75%,n) = 2.898 (A/P,0.75%,n) = 0.03230 From 0.75% interest table, n is between 30 and 36 months By interpolation, n = 35 months or 2.9 years 2. If the toilet life were to decrease by 50% to 2.5 years, then the homeowner would not breakeven at any interest rate (2.6 years is required at 0% and longer times would be required for i > 0%). If the interest rate were to increase by more than 50% (say from 9% to 15%), the payback period would increase from 2.9......

Words: 3352 - Pages: 14

Premium Essay

Exercise

...Exercise 2 MIXED TENSES Motorcycle Accidents A spokesman for the Public Works Department says motorcycle lanes 1. _________ (be) no longer needed on the highway as the accident rate involving motorcycles 2. ______________ (be) negligible compared to trunk roads. The percentage of motorcycle accidents along the expressway 3. _________ (be) less than 0.01%, most of which are caused by reckless riding and speeding. According to international design requirements, a separate lane 4. __________ (be) necessary when the motorcycle traffic volume 5. __________ (reach) 15% or more. The department 6. _______ (spend) RM 400 million to build motorcycle lanes along federal and state roads instead. A few years ago, after a spate of accidents, the Works Minister 7. ___________ (suggest) that emergency lanes on highway be converted into motorcycle lanes, but the company managing the highway 8. ____________ ( reject) the proposal because they 9. __________ (say) that the project 10. _________ (be) not feasible. Exercise 3 MIXED TENSES Little Geniuses September 9: Five-year-old Krishna and four-year-old Rama are two bright brothers. They 1.________ (be) too young to join school but they 2. _____________ (know) by heart all the textbooks of the primary school. The little geniuses, however , 3. ________ (be) not Indian! The two boys, sons of Ariy Radogar, were allowed to take the test for primary school admissions after their father 5. ___________ (insist)......

Words: 480 - Pages: 2

Premium Essay

Exercises

...Grade 8 Second Term Pre-Exam Exercise A Multiple-choice Questions Choose the best options and write down the letter corresponding to the option A, B, C, D given in the questions in the appropriate box. 1. What kind of software does Excel belongs to? A. Spreadsheet C. Web design and authoring tool B. Word processing D. Database 2. is a series of ordered commands. A. Program C. Code B. Software D. Process 3. is a process of finding and reducing the number of defects in a computer program. A. Coding C. Encoding B. Programming D. Debugging 4. Programs process data depending on the of the data. A. value C. type B. number D. name 5. are the labels on the computer's memory. A. Numbers C. Values B. Variables D. Codes 6. A computer game is a program in which one or more players make decisions through the control of game objects and resources, in pursuit of a goal. A. software C. assembly B. hardware D. debugging 7. Which of the following is NOT the three main parts to a Game Maker? A. Sprites C. Buttons B. Rooms D. Objects 8. In Game Maker, describe when actions are to be performed. A. Actions C. Classes B. Events D. Objects 9. In Game Maker, are what to do when an event occurs. A. Actions C. Classes B. Events D. Objects 10. Business-to-Consumer......

Words: 1087 - Pages: 5

Premium Essay

Exercise

...Exercise and Obesity Obesity is a serious medical condition that affects adults and children. In United States there is two-thirds of adults that is obese and about a quarter of 2-5 years old and one-third of school age children that is obese. There is many health problems that come from being obese. Those health problems are diabetes, high blood pressure, coronary heart disease and even have a stroke. There are ways to prevent obesity by exercising, eating healthy and preventing health problems. Physical exercise is important for adult and children who are obese. One reason why physical exercise will help is so that you can control weight gain. Another reason is to burn fat so it will not cause health issues. Some people feel that they have to exercise for hours and hours of the day but it’s not true. If you exercise for 30 minutes a day it can benefit you. Ways to exercise is by walking, going up and down stairs and even stretch to help strengthen muscles and bones. It’s very important that children who are obese exercise daily because it is a high risk that they will be obese for their entire live. Eating healthy and cutting down on portion will also help prevent obesity. Obesity effects children on many different levels to where emotional stress takes place. Some children may get teased on in school which causes children to eat more and do less physical activities. For adults they also experience emotional stress because of problems they may be going through such......

Words: 469 - Pages: 2

Premium Essay

Exercise

...EXERCISE 5 KNIGHT ENGINES / EXCALIBUR ENGINE PARTS Objectives 1. To practice distributive bargaining skills. 2. To help students identify situations where integrative opportunities exist in what first appears to be a purely distributive situation. 3. To explore the effects of variations in bargaining mix on the process and outcome of negotiations. 4. To explore the effects of different information and assumptions on negotiation process and outcome. Changes from 4th Edition No changes other than updating recommended reading assignments given below to match new editions of readings book and text. Operational Needs Group Size: The class is divided into match ups of two (one-on-one negotiation). If there is an odd number of students, some students could work as a pair or observers could be assigned. Time Required: 60-90 minutes Special Materials: Copy and distribute roles from this manual. Special Physical Requirements: None. Recommended Reading Assignments to Accompany This Exercise: Readings: 1.4 (Sebenius), 1.7 (Craver), 1.8 (Dawson), 2.8 (Reitz, Wall and Love), 2.9 (Shell), 6.5 (Leritz) Text: Chapters 1, 2, 9 What to Expect This exercise allows a broad range of distributive tactics to be practiced. There is a large enough settlement range that many different negotiation outcomes can be reached. One critical difference in information between the two roles is that the pistons that Knight Engines want......

Words: 3197 - Pages: 13

Premium Essay

Exercise

...Evaluate the importance of regular exercise in maintaining a healthy body and mind; to what extent should the state play a role in ensuring that its citizens exercise regularly? Refer to at least two countries in your answer. Abstract Recent years have witnessed a dramatic increase in physical activity and fitness around the world. This essay will focus on the benefits of exercise for both physical and mental health. It is obvious that exercise helps people prevent a variety of diseases such as diabetes, cardiovascular, depression and Parkinson’s. This also raises an argument on whether government should play an important role in promoting physical activity. This essay will clarify that it is reasonable for the state to take responsibilities in order to make sure that social health would be improved in the following years. 1/ Introduction A healthy lifestyle and longer lives are always the target that everyone wants to achieve, specifically; it is obvious that one of the most effective ways to do this is through exercise. Exercise generally means physical activity that makes your body strong and healthy. In addition, exercise also benefits mental health, especially in stressful work conditions which can affect individuals who lead busy lives. Therefore, in my opinion, it will be reasonable for the government (the state) to be responsible for ensuring regular exercise of all citizens. This essay consists of three main parts which will discuss the reasons why......

Words: 2279 - Pages: 10

Premium Essay

Exercise

...Exercises 1. Synergy Valuation a. Cost and revenue synergies Managers of an acquiring company anticipate cost savings pretax of $50 million in the first year of the deal and $100 million the next and that thereafter the savings would grow @ inflation, 2%. Marginal tax rate is 30%. The firm must invest $1 billion to achieve these savings and starting in the third year must spend 5% of the pre-tax savings to sustain the rate of savings. As part of rationalization of operations, some assets will be sold generating a positive cash flow of $20 million net of tax in years 1 and 2 and $10 million in year 3. The analyst judges that these costs savings are rather certain, reflecting a degree of risk consistent with the variability in the firm’s EBIT. Accordingly, the analyst decides to discount the cash flow at the firm’s cost of debt of 6%. The merger will expand revenues through cross-selling of products, efficient exploitation of brands and geographic and product line extensions. They forecast revenue growth of $100 million in the first year and $200 million in year 2 and thereafter. The COGS underlying these new revenues is 45% of the revenue. This forecast s in constant dollar terms and needs to reflect expected inflation of 2% p.a. To achieve these synergies will require an investment of $400 million initially and 5% of the added revenue each year to fund working capital growth. The target’s cost of equity is 15% b. Financial Synergies Managers believe that a combination...

Words: 858 - Pages: 4

Premium Essay

Exercise

...EXSC 101: CAREER OUTLOOK 2 Abstract The overall job of a personal trainer is to teach others how to exercise in a proper and effective manner. However, there is much more to personal trainers than just teaching people how to exercise properly. A personal trainer will not only be a trainer but a friend, coach, and motivator as well. The job outlook for fitness trainers is excellent. This occupation is projected to grow faster than the average for all occupations through 2020 (McKay, 2014). Personal trainers earned a median annual salary of $31,030 and median hourly wages of $14.92 in 2011 (McKay, 2014). The salary and hourly wage of a personal trainer varies greatly based on experience, their employer, location, what type of contract they are on, etc. I would like to be a self-employed personal trainer who rents space at a fitness center or gym. Therefore, my total income will depend on the success of my own business. The working conditions of a personal trainer can be busy and demanding. Personal trainers usually work in shifts: varying from very early mornings, evenings, and weekends. Depending on what type of physical trainer the individual is they will either work in gyms, recreation centers, or even their own home. Opportunities are expected to be good for fitness workers because of rapid growth in the fitness industry. Many job openings will also stem from the need to replace the large numbers of workers who leave these occupations each year (Delta,......

Words: 439 - Pages: 2

Premium Essay

Exercise and Depression

...Exercise Can it Fix Everything or is it at Least Helpful in Overcoming Depression Attention: Exercise has been greeted as the panacea or “cure all” by many people worldwide. Are you overweight? Exercise! Stressed? Exercise! Tired? Exercise! Anxious? Depressed? Exercise! Need: Everyone can benefit from exercise, but I chose to narrow my topic to the affect of exercising on alleviating depression (2011: Mayo Clinic Staff). We certainly have a need in America to find avenues to assist people struggling with depression. One in five people will be affected by depression in their lifetime. This means over 40 million Americans over the age of 18 will succumb to depression. From 1999 to 2010, the suicide rate among Americans ages 35 to 64 rose by nearly 30 percent, to 17.6 deaths per 100,000 people, up from 13.7. Although suicide rates are growing among both middle-aged men and women, far more men take their own lives. The suicide rate for middle-aged men was 27.3 deaths per 100,000, while for women it was 8.1 deaths per 100,000. The most pronounced increases were seen among men in their 50s, a group in which suicide rates jumped by nearly 50 percent, to about 30 per 100,000. For women, the largest increase was seen in those ages 60 to 64, among whom rates increased by nearly 60 percent, to 7.0 per 100,000 (2013:Parker Pope). Depression is one of the most common complaints of adults who seek psychotherapy and mood disorders are the most prevalent disorder in......

Words: 1954 - Pages: 8

Premium Essay

Exercise

...Exercise When a person is asked about the physical aspects of his body or even his health, one statement that person will never say is that he is perfect. No matter who is asked or what their situation everyone has something about their body that they would like to improve on, and without a doubt people with health problems would like to improve on their overall health. Individuals who are involved with regular physical activity are proven to have better fitness and better overall health when compared to those who are not involved in physical activity. There are many aspects of a persons life that can be improved. Whether it be better health or better fitness, regular exercise can dramatically change a persons life. In many studies, for a variety of different reasons, it has been proven that overall wellness and happiness begins with the brain. The way a person feels and the confidence they have can affect a persons way of life and over time the persons health. When comparing individuals who involve themselves in regular exercise to individuals who do not, people who exercise regularly are proven to be more happy. Regular exercise increases the production of serotonin produced by the brain. This causes a person to be in a better mood and to have more confidence in their daily life. Without regular exercise a person will have lower levels of serotonin causing bad moods and less self confidence. Low levels of self confidence can be very dangerous and can lead to......

Words: 707 - Pages: 3

Premium Essay

Exercise

...Types of exercise Physical exercises are generally grouped into three types,[7] depending on the overall effect they have on the human body: Flexibility exercises, such as stretching, improve the range of motion of muscles and joints.[8] Aerobic exercises, such as cycling, swimming, walking, skipping rope, rowing, running, hiking or playing tennis, focus on increasing cardiovascular endurance.[9] Anaerobic exercises, such as weight training, functional training, eccentric training or sprinting and high-intensity interval training, increase short-term muscle strength.[10] Categories of physical exercise Strength training Agility training Eccentric training Resistance training Interval training Continuous training Sometimes the terms 'dynamic' and 'static' are used. 'Dynamic' exercises such as steady running, tend to produce a lowering of the diastolic blood pressure during exercise, due to the improved blood flow. Conversely, static exercise (such as weight-lifting) can cause the systolic pressure to rise significantly (during the exercise). Categories Physical exercise is used to improve physical skills. Physical skills fall into the following general categories: Cardiovascular/respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.[11] Metabolic equivalent of task The Compendium of Physical Activities was developed for use in epidemiologic studies to standardize the......

Words: 2039 - Pages: 9

Last Post By: , ago | Current Events | Arganöl Bio aus Marokko 100% kaltgepresst rein für Nägel Gesicht Haut und Haare