Getting acclamated to new resistance? Let's change it up with a 6-day split.

Sets and reps: I like to change this about every 3-6 weeks depending on how quickly I adapt to the resistance. All work sets are done slowly, focusing on negatives.

Two-tempo training: week one and/or two's sets are performed with a 2/2 cadence (2 seconds up, 2 down) and a 3/1/3 cadence (3 seconds up, 1 pause, 3 down) the following weeks.

Standard sets: 4x12
Drop sets: 2x12 low resistance for warm-up, 2x10,8,6,4 with heavy decreasing resistance
Loaded pyramid sets: 4x10,8,6,4 with increasing resistance
Abs: 6-8x20-50
Calves: Alternate between low reps (8x8-12) and high reps (4x20-30) every 2-3 weeks

Warm-up and cardio include but not limited to 10-45 minutes of hula hooping, dancing, pylometrics or jump rope circuit.

Monday: Abs
Crunches
Bicycle crunches
Leg lifts
Cable crunches
Standing twists
Hip raises
Stomach vacuum (3x30-60 secs)

Tuesday: Chest, biceps
Bicep curls with resistance
Flat-palmed inclined push-ups
Chest presses with resistance
Knuckle inclined push-ups
Flies with resistance
Knuckle push-ups
Inclined chest press with resistance
Diamon-palmed triangle push-ups

Wednesday: Glutes, thighs
Alt. leg bridges
Glute kickback with resistance
Butt-buster with resistance
Good mornings with resistance
Squats with resistance
Dog legs
Lunges
Forward lunges with resistance

Thursday: Abs

Friday: Triceps, shoulders, back
Bent-over rows with resistance
Dips
Lateral rows with resistance
Shoulder press with resistance
Back flies with resistance
Lat pulldowns with resistance
Cable rows with resistance
Skull crushers with resistance

Saturday: Thighs, calves
Suspended lunges with resistance
Mountain climbers
Frankensteins
Calf-raises with resistance
Squat-raises
Adductors with resistance
Abductors with resistance
Side lunges with resistance

Sunday: Jump rope (10x1 min rounds alt. with side swing)
Basic jump
Slolam
Bell
Twist
Straddle
Scissor
Crossover
Heel-toe
Skip

Blast away that fat with a high intensity jump rope circuit to revv up your sleepy Sunday

Jump rope circuit (Sn): 1 min alternating with side swings
Basic jump
Slolam
Bell hop
Twists
Straddle
Scissors
Crossovers

Fabulous abs on Wednesdays and Saturdays

Warm up: tai chi

Strength:

Abs (W,St):
Crunches 6x25-50
Bicycle crunches 6x25-50
Leg lifts 6x25-50
Cable crunches (with resistance band)6x12-25
Twists (with resistance band)6x12-25
Plank position band pulls(with resistance band)6x12-25
Stomach vacuum (3x60 sec)

Cardio:

Pylometrics (W,St): 4x25
Jumping jacks
Bunny hop squats
Speed skater jumps
Jump tucks
Step-ups
Patty-cake push-ups

Heavier resistance means it's time to change it up.

Overview of the new workout routine:

Strength: 1 set with heavy resistance band to failure

Upper Body (M,Th):
Shoulder press
Bicep curls
Bent-over rows
Chest presses
Lateral rows
Flies
Back flies
Inclined chest presses
Skull crushers

Lower Body (T,F):
Squats
Good Mornings
Lunges
Abductors
Adductors
Glute kickback
Hamstring curls
Calf raisers

Abs (W,St):
Crunches 6x25-50
Bicycle crunches 6x25-50
Leg lifts 6x25-50
Cable crunches (with resistance band)6x12-25
Twists (with resistance band)6x12-25
Plank position band pulls(with resistance band)6x12-25
Stomach vacuum (3x60 sec)

Cardio:

Pylometrics (W,St): 4x25
Jumping jacks
Bunny hop squats
Speed skater jumps
Jump tucks
Step-ups
Patty-cake push-ups


Jump rope circuit (Sn): 1 min alternating with side swings
Basic jump
Slolam
Bell hop
Twists
Straddle
Scissors
Crossovers

Workout 3/14: working on that 6-pack abs

Warm up 10 minutes hula hoop.

Abs:
Crunches 6x50
Twisting crunches 6x50
Leg lifts 6x50
Cable crunches 6x50
Bicycle crunches 6x50
Reverse crunch 6x50

45 min. aerobic dance.