US Sports Online Strength and Conditioning's 3 Day General Fitness Workouts.

Howdy my fit Athletes and Warrior Cowpokes!
As always I pray this finds you healthy and strong. And to help you get there even further because as all of my clients have heard that there is only one end to your fitness lifestyle and let's also pray that is a long way off. We are now moving into showing you our 3 day basic programs that are always customized to your goals, abilities, and schedule.

After you check out the example of our 3 Day General Fitness Programs, and are inspired to take the guess work out of your program, training with me online saving money and time; click here and fill out the fitness profile form. I will have your workout recommendations emailed to you in 24 hours or less. Now onto the workout! ...Wait! But first this random pumped up picture:

General Fitness Workouts

General Fitness Programs are designed for overall health and the achievement of a leaner, stronger body. Choose between the standard General Fitness Programs or the Dumbbell Oriented General Fitness Programs. The Balanced Dumbbell GF EXPRESS Programs offer a shorter workout for those busier times when you simply can't spend as much time in the gym. They are also great for those who physically respond better to a program with less overall volume.

Throughout the length of the General Fitness programs, 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 workout.

As with all of the programs, 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.

Fine tune the program to include all the exercises that feel best! To maximize the reduction of body fat it is recommended that some cardiovascular exercise be worked into the weekly training schedule. Have fun and get healthy!

Select a Program

3 Day Optimal Fitness	3 Day GF Express with same day Cardio View a Sample Workout of this Program Below
3 Day Express!	3 Day Dumbbell Oriented
3 Day Dumbbell GF EXPRESS!

Week 1 - Day 3 (Friday) of Sample Program	Week Difficulty: Medium
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Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Machine Vertical Chest Press	15 reps @ 130 lbs, 15 reps @ 130 lbs
	3	Video Dumbbell Step Up	15 reps @ 25 lbs, 10 reps @ 20 lbs
	4	Video Machine Leg Extensions	15 reps @ 80 lbs, 10 reps @ 75 lbs
	5	Video Machine Leg Curl	15 reps @ 70 lbs, 10 reps @ 60 lbs
	6	Video Lat Pulldown Wide Grip Front	15 reps @ 70 lbs, 10 reps @ 65 lbs
	7	Video Dumbbell Biceps Curl	15 reps @ 25 lbs, 10 reps @ 20 lbs
	8	Video Cable Triceps Pushdown	15 reps @ 65 lbs, 10 reps @ 60 lbs
	9	Video Bent Leg Knee Ups from Bench	26 reps, 26 reps
	10	Video Bent Knee Crunches	52 reps, 52 reps
	11	5 Minute Cardio Warmup	104 Beats Per Minute. This easy warmup will allow you to start preparing your body and your mind for your workout. Make sure you drink some water throughout your workout. It is very important to stay hydrated. Work hard and you will feel great!
	12	10 Minute Cardio Session	116 Beats Per Minute. This is a little harder session but you can do it! Take a little sip of water and keep pushing! You are doing great!
	13	12 Minute Cardio Session	123 Beats Per Minute. Monitor your heart rate by taking your pulse at the carotid artery. Just place two fingers near your Adam's apple. Count the beats for 15 seconds and multiply this number by four.
	14	5 Minute Easy Cooldown Activity	104 Beats Per Minute. You made it! See, it wasn't so bad. :) This last 5 minute section is important to bring your bodies physiological functions back to normal. Again, good job on your workout!

Let's get it in Athletes and Warriors! Be sure to check with a licensed Doctor before engaging in any exercise, fitness, and/or nutrition program. Ready Rock It in and out of the gym? Click here and fill out the fitness profile form to get started.