Training
Each workout session is broken into parts: Cardio, Bal/Flex(Balance and Flexibility), Resistance (Strength Training), and Core.
Your workout should flow like this:
- Warm-up/stretch
- Cardio
- Bal/Flex (optional)
- Resistance
- Core
- Cooldown/stretch
Cardio Training
Cardio training during a workout is flexible. The important thing is that you reach the total time indicated in your plan. Be sure that you are performing a portion of your cardio before you begin Resistance Training in order to prevent injury.
Example:
- Warm-up/stretch
- Cardio (10min)
- Bal/Flex (optional)
- Cardio (10min)
- Resistance
- Cardio (10min)
- Core
- Cooldown/stretch
Balance/Flexibility Training
These are the exercises that help improve the communication between your brain and your muscles. DON’T SKIP THIS! or you will prolong your results and possibly injure yourself when performing exercises. Theses exercises DO NOT have to be performed during a workout. You can perform these exercises at anytime during the day (i.e. when you wake up in the morning, lunch break, just before going to bed).
*Single Leg Exercises* – Balance on one leg for one set and alternate to the other leg for the following set. Repeat this until you have completed all sets and reps.
Core Training
The most important thing to know about core training is to pull your stomach in so that your back will have support and therefore prevent lower back pain.
Resistance (Strength Training)
You’ve probably looked at the plan and thought “What on earth does 15/20 mean?” This section explains tempo, sets, reps, and everything you need to understand the lingo.
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Jazmin Fitness Glossary |
Reps Reps are the amount of times you perform the exercise. 20 pushups = 20 Reps of Pushups |
Sets This is how many times you perform the reps. 2 sets of 20 pushups |
Pyramid Training Example: 3 sets of 15/20 pushups This means 1 set of 15, 1 set of 20, and then 1 set of 15 Weight Pyramid Training Same concept only with weights Do 1 set with your normal weight, on the second set increase the weight, and on the third set return to your normal weight |
Supersets This means to perform the exercise with very little rest between sets. Example: 2 sets of 20 pushups (superset) 1 set of 20 *rest for 0-10 seconds* 1 set of 20 |
Weights This determines how much weight you should be lifting. Light, moderate, heavy |
Circuit This means to perform 1 set of each exercise in the circuit. Example: 3 sets of pushups, 3 sets of chest presses, 3 sets of lunges You will perform 1 set of pushups, followed by 1 set of chest presses, followed by 1 set of lunges with no rest in between. This is one circuit and you will perform this circuit 3x. |
Tempo *MOST IMPORTANT* Tempo is EVERYTHING when exercising. It is the speed in which you perform an exercise and can determine the difficulty of an exercise and how quickly you build lean muscle. Slow- 4/2/1 which means it should take you 4 seconds to go into the exercise hold it for 2 seconds and then take 1 second to come out of it Example: A pushup should take you 4 seconds to go down, hold for 2 seconds, and take 1 second to come back up. Med-2/0/2 which means it should take you 2 seconds to go into the exercise and 2 seconds to come out of it Example: A pushup would take you 2 seconds to go down and 2 second to come back up. Fast- perform the exercise as fast as comfortably possible ‘x’ means to perform at your own pace. |
Negatives This means to perform an exercise in reverse slow tempo (1/2/4) Example: A pushup should take you 1 second to go down, hold for 2 seconds, and take 4 seconds to come back up. |