Thursday, August 25, 2016

Walk You Way To A Leaner You!

mwp_virtual_trainer.jpgWalking is great exercise and a great cardio addition to your program. Prepare for different terrains and conditions by engaging in a comprehensive strength and conditioning program for Walking Strength so that you can further enjoy the trails!
Nate


Walking Strength

The focus of the

12-Week Walking Strength
Programs is to develop balanced muscular endurance and strength for the entire body. This workout uses lighter weights and higher repetitions throughout the entire 12 week cycle. However, some workouts will be harder and some will be easier than others. This variety is achieved through the use of more or less exercises on a particular workout.

Throughout the length of the Walking Program, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workouts.

The starting point of the workout is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. You can also fine tune the program to include all the exercises that feel the best.


Select a Program
Walking Strength/Free Weight and Machine Combo
Sample Workout Below:

Week 1 - Day 1 (Monday) of Matt Ahrens's ProgramWeek Difficulty: Medium
 View Printer Friendly Version (Available In Fully Registered Version)

Click on an Exercise Name to view a description of that exercise (Available in Fully Registered Version)




SelectExercise NameSet and Rep Combinations
1
Warmup and Stretch
8 minutes
2 Video
Leg Press (45 Degree)
20 reps @ 280 lbs,20 reps @ 280 lbs,
12 reps @ 280 lbs
3 Video
Machine Leg Curl
20 reps @ 60 lbs,15 reps @ 70 lbs
4 Video
Dumbbell Bench Press
20 reps @ 40 lbs,15 reps @ 45 lbs,
10 reps @ 40 lbs
5 Video
Lat Pulldown Wide Grip Front
20 reps @ 65 lbs,15 reps @ 70 lbs
6 Video
Dumbbell Military Press
20 reps @ 25 lbs,15 reps @ 30 lbs,
10 reps @ 25 lbs
7 Video
Dumbbell Rear Lateral Raise
20 reps @ 11 lbs,15 reps @ 12 lbs
8 Video
Dumbbell Triceps Kickback
20 reps @ 10 lbs,15 reps @ 11 lbs
9 Video
Dumbbell Hammer Curl
15 reps @ 25 lbs,10 reps @ 25 lbs
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