describe RECAST fitness program, day by day.

Again, in doing a split routine this week, most of the individual parts of the body are given attention throughout the week so that by the end of the week, the entire body will have been trained to some degree.

Focus on the shoulders today, keeping in mind this area needs special attention because it is the area that is highest at risk for being injured.

WEEK D – SECOND ASSIGNMENT SPLIT ROUTINE

DELTOIDS (SHOULDERS)

Complete 15 minutes of the workout by training with the following:

FIVE SHOULDER EXERCISES

• SEATED SHOULDER PRESS (2 sets of 12)
• LATERAL RAISES (2 sets of 12)
• FRONT DELTOID RAISES (ONE set of 12)
• DUMBBELL REAR DELTOID RAISES (2 sets of 12)
• SEATED ARNOLD PRESSES (2 sets of 12)

Finish with 15 minutes aerobic conditioning, alternating one minute steady pace and one minute accelerated pace.

WORKOUT TIME: 30 minutes

In doing a split routine this week, most of the individual parts of the body are given attention throughout the week so that by the end of the week, the entire body will have been trained to some degree.

WEEK D…FIRST ASSIGNMENT SPLIT ROUTINE

CHEST AND HAMSTRINGS

Complete 10 minutes of the workout by training with the following:

• DUMBBELL PRESS ON SWISS BALL (3 sets of 12) to work the chest

• HAMSTRING CURL WITH BALL (3 sets of 12)

• CRUNCH (40)

• SUPERMAN (20, hold for a few seconds each time)

Finish with 15 minutes aerobic conditioning, alternating one minute steady pace and one minute accelerated pace.

WORKOUT TIME: 25 minutes

WEEK C – FIFTH ASSIGNMENT—TOTAL BODY

Complete 10 minutes of the workout by training with the following TOTAL BODY MOVES:

• PUSHUPS (push out 12 or more)

• STABILITY BALL SQUAT-SHOULDER PRESS (three sets of 12 = 36 total)

Finish with 15 minutes aerobic conditioning, alternating one minute steady pace and one minute accelerated pace

WORKOUT TIME: 25 minutes

Pivotal Day to prepare for Week D (Dedication Phase)

Today begins full 25 minute workouts, following Adam Kessler’s (USA Weight Training Coach) recommendations for optimal fitness results.

After 10 minutes focusing on training opposing muscle groups, complete the workout with 15 minutes of aerobic conditioning (interval):

A push/pull and opposing muscle routine are essentially the same thing. Opposing muscle groups are chest/back, bis/tris, or quads/hams. The easiest example for a push/pull would be the chest/back combo. Any back exercise is a pulling movement and any chest exercise is a pushing movement.

That being said I really like working opposing muscle groups. It helps save time and gives you an incredible workout. The theory of it being that when you are doing one muscle group the opposing muscle group is resting. That is why you can do them right back to back and then rest briefly. The only con, in my opinion, would be that it is a pretty demanding workout. You have to be in shape and make sure you have been eating properly prior to your workout. Otherwise, you could get fatigued real fast. It is a great change of pace and can be really beneficial to toning and/or sculpting your muscles.

The two best times to do cardio would be the absolute first thing in the morning right when you get up and before you eat breakfast and directly after a strength training workout. Those two times burn fat most efficiently. I personally like doing the latter rather than the former. If you have the time to stay after your lifting workout, do your cardio then. You will burn off sugar with your weight training and when you start doing the cardio, you can get right into utilizing fat for energy.

Adam Kessler, USA Weight Lifting Sports Performance Coach

WEEK C – FOURTH ASSIGNMENT

• Complete 10 minutes of the workout by training the following opposing muscle groups:

CRUNCH and SUPERMAN (25 – 50 each)

BICEP CURL and TRICEP KICK-BACKS (2 sets of 12 per arm)

• Finish with 15 minutes aerobic conditioning, alternating one minute steady pace and one minute accelerated pace

WORKOUT TIME: 25 minutes

WEEK C Third ASSIGNMENT: 13 minutes minimum

1) 10 minute interval training CARDIO (steady pace one minute, fast the next, and so on)

2) Back Workout: Circuit Training

• one minute nonstop bent-over dumbbell fly
• one minute nonstop per arm one-arm bent-over dumbbell row

You have completed your commitment of 13 minutes, if you decide to continue:

Repeat above 10 minute cardio training

Total Time: Approximately 25 minutes

WEEK C SECOND ASSIGNMENT: 12 minutes minimum

1) 10 minute interval training CARDIO (steady pace one minute, fast the next, and so on)

2) Lower Body Workout: Circuit Training

• One minute nonstop: Walking Lunges
• One minute nonstop: Simple Squats

You have completed your commitment of 12 minutes, if you decide to continue:

Repeat above 10 minute cardio training

Total Time: Approximately 25 minutes

Becoming consistent for three weeks translates into making a commitment towards a healthy heart, body, and mind.

This phase requires 12 minutes a day. After 12 minutes of time, you may choose to continue on or stop.

WEEK C FIRST ASSIGNMENT: 12 minutes minimum

1) 5 minute interval training CARDIO (steady pace one minute, fast the next, and so on)

• Shoulder Press (24)
• Bent Elbow Lateral Raise (24)
• Rotator Cuff Strengthening (12 each side)

END OF 12 minutes

You have completed your commitment of 12 minutes, if you decide to continue:

Repeat the above 5 minute cardio interval once.

Read the follow information on the Deltoids/Shoulder
The most commonly injured joint in the human body has to be the shoulder. There are many reasons why the shoulder joint is injured more than any other. It has very little support from any other bone. Which is good because then we have a larger range of motion in that joint, than any other joint in the body.

The shoulder joint is commonly injured whether you are an athlete or not. A normal functioning shoulder is a marvel and integration of muscular activity. One might think the shoulder is a rather simple structure to understand, but in reality it is a complicated joint involving numerous muscles, nerves, and bony structures. These structures must work together as one unit, in order to be considered normal.

All this leads to one important conclusion. We shouldn’t neglect training our shoulders to avoid the shoulder injury, most common injury that occurs in the body. Plus, strong shoulders are beautiful and sexy!

Total Time: about 20 minutes

WEEK B Fifth Assignment

This is a short work day. You will learn about a Plyometric move. It is called the squat jump, which is a power move, used in sports training. Plyometric moves are beneficial in getting the lymph nodes to drain, since the body has no method of doing this for itself, except gravitational force. Plyometric moves are also beneficial in building bone mass and calming the nervous system and are excellent cardio sprinting exercises.

Today’s assignment: Includes CARDIO and RESISTANCE TRAINING

Become comfortable with Squat Jump Do at least 20. You will be winded, so take a little time to walk and cool down when you’re finished.

You have met your goal today, if you want to continue, work on improving your Attitude.

ATTITUDE

Take some time to learn to stop your mind from racing from one thought to another. Try writing the word “Stop” on your hand and actually reading it. It sounds silly, but it can be really effective. Now, see if you can last through this entire meditative link…you’ll begin to see how challenging meditation can be! If your mind starts to become distracted, read the “Stop” message you have written out. Don’t forget to breathe:):)

Meditate Now

WEEK B FOURTH ASSIGNMENT: 7 minutes minimum

1) 5 minute interval training. CARDIO

2) 2 minute weight training
Perform 2 minutes of the HAMSTRING CURL with a stability ball:

HAMSTRING CURL WITH BALL#

ONE OF THE MOST EFFECTIVE EXERCISES YOU CAN DO—Better than the Hamstring Curl Machine!

Stretch your Hamstring Muscles after this exerciseHamstring Stretch#

END OF 7 minutes

You have completed your commitment of 7 minutes, if you decide to continue:

Repeat the above cardio interval training TWICE.

Total Time: about 20 minutes

WEEK B THIRD ASSIGNMENT: 7 minutes minimum

1) 5 minute interval training . CARDIO

2) 2 – 3 min. TOTAL BODY WORKOUT

12 PUSH-UPS (keep them clean, rest at half-way mark)
WATCH THIS LINK IT’S TRULY GREAT!!*
http://www.youtube.com/watch?v=ZrgsIDWfKUY#

24 SQUAT – SHOULDER PRESS COMPOUND MOVE
http://www.youtube.com/watch?v=VTq1lvqDtt0#

(This time focus on using more shoulder power, instead of arm power to lift the 8 or 10 lb. dumbbells/female, 12 or 15 lb./male)

END OF 7 minutes

You have completed your commitment of 7 minutes, if you decide to continue:

Repeat the above cardio interval training TWICE.

Total Time: about 20 minutes