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

Tuesdays and Fridays are lower body days

Warm up: Hula hooping (10 min)

Strength: 1 set with heavy resistance band to failure

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

Cardio:
Step-ups(3x10 min)

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 3/23: It's a kick-ass butt day of squats and lunges

Warm up: 10 min dancing

Strength training (pyramid sets with increasing resistance):
Alternating leg bridges 4x10,8,6,4
Glute kickbacks 4x10,8,6,4
Butt busters 4x10,8,6,4
Good mornings 4x10,8,6,4
Squats with resistance bands 4x10,8,6,4
Dog legs 4x10,8,6,4
Lunges 4x10,8,6,4
Walking lunges 4x10,8,6,4

Cardio: 45 min dancing

Workout 3/13: great gams and calves

My workout for today:

10 minutes hula hoop warm up.

Strength training calves and thighs with loaded pyramid sets of increasing resistance.
Suspended lunges 4x10,8,6,4
Mountain climbers 4x10,8,6,4 secs
Frankensteins 4x10,8,6,4
calf raises 4x10,8,6,4
Squat calf raises 4x10,8,6,4
Adductors 4x10x8x6x4
Hip abductor 4x10,8,6,4
Speed skater lunges 4x10,8,6,4

Jump rope circuit:
1 min basic jump
1 min side swing
1 min slaloms
1 min side swing
1 min bell hop
1 min side swing
1 min twist
1 min side swing
1 min straddle jump
1 min side swing