Kanza Wellness Center

New Year's Resolution Fat Burning Circuit

The Pre-Spring Split

The Alternating Set Fat-Melter

ARCHIVED WORKOUTS

If you have any question about how to do the exercises on these workouts or questions about creating a workout that would work best for the goals you want to achieve, just ask us and we can create one that will work for you. Thanks and good luck!

New Year's Resolution Fat Burning Circuit (Dec 2004)

To give your muscles some recovery time, don't do the weight lifting part of this workout more than three days a week. Do as much cardio as you would like.

*Warmup 3 to 5 minutes on a bike then lightly stretch

*Perform these exercises as a circuit. This means to do 1 set of each exercise with no rest between exercises, then go through the exercises again. Go thru the exercises 3 times if you can. Switch up the way you perform each workout. For example, if you do the machine bench press on Monday, do it with dumbells on Wednesday.

Bench Press (with bar, dumbells, or machine) 10-12 reps
Dumbell Curls (seated, inclined, or with bar) 10-12 reps
Leg Press (squats or lunges) 10-12 reps
Tricep Pushdown 10-12 reps
Lat Pulldown (or seated rows) 10-12 reps
Dumbell Shoulder Press 10-12 reps
Crunches 20-30 reps

*Cardio 15-30 minutes. Switch it up as much as you can by changing speeds and exercising on different equipment rather than doing the same thing everyday.

*Stretch again for a couple of minutes when finished.

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The Pre-Spring Split (Feb 2005)

Try to do both Day 1 and Day 2 twice a week. Do 2 to 3 sets of 12-15 reps of each exercise. Do as much cardio as you would like. Try to change speed incline frequently. Run fast for a minute or two, and slow down for a minute or two. You can do this on any of the cardio machines. Try to at least do 20 minutes, three times a week.

*Day 1- Lower Body

Squat or Leg Press
Lunges (front, side, or reverse)
Calf Raise
Back Hyperextensions

*Day 2- Upper Body

Lat Pulldown

Shoulder Press

One-arm Dumbell Row

Bench Press

Ab Crunches

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The Alternating Set Fat-Melter

How to do it:

Alternate between the two workouts three days a week. So in the first week, do workout A on Monday, B on Wednesday, and A on Friday. The next week do B on Monday, A on Wednesday, and B on Friday.

Warm-up for 5 minutes on a treadmill, elliptical trainer, bike, or jump rope and lightly stretch for 2 minutes.

Perform each pair of exercises as alternating sets, resting for a minute or so between each set until you've done 3 sets of 8-12 reps of each. For example on Workout A, do a set of Leg Press then go straight to Seated Row, rest a minute or so then do them both again. Do this 3 times then move to Bench Press and Lat Pulldowns.

Workout A

a. Leg Press
a. Seated Row
b. Bench Press (Dumbbell or Bar)
b. Lat Pulldown
c. Push Press
c. Incline sit-ups with medicine ball

Cardio: 15 minutes on treadmill, recumbent bike, or elliptical machine (rotate each day)

Workout B

a. Curls (Dumbbell or Bar)
a. Shoulder press
b. Incline bench press (Dumbbell or Bar)
b. Dumbbell squats or lunges
c. Dips on bench
c. Stability ball crunches

Cardio: 15 minutes on treadmill, recumbent bike, or elliptical machine (rotate each day)

On off days, do as much cardio as you would like, but only workout with weights 3 days per week. For instructions on how to do any of these exercises, just ask us. Consult your doctor before attempting an exercise program.

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