Strength training will be a major part of Advanced Fitness class. Students will strength train 2-3 days a week to improve muscle endurance and muscle strength. Students will follow one of three full body workouts provided by the instructor for the first and 3rd marking periods. Students will be able to design and follow their own strength training workouts for the second and fourth quarters. Workouts must contain 7-8 exercises and each exercise must be done 3 sets of 8-10 repetitions.
STRENGT TRAINING WORKOUTS
#1 #2 #3
Bench press Db flys DB press
Curl w/bar Db curl Hammer curl
Sit-ups (3x20) Sit-ups (3x20) Obliques (3x20)
Seated row Pull-ups Pull-downs
DB overhead extension bench dips (3x15) Push-downs
Upright row Db raises to the side Db overhead press
Step-ups w/ weight Leg press Calf raise (3x15)