...™ ™ ® ® ® ® ™ www.bodybuilding.com/shortcut2shred ™ ® ™ ® ™ WORKOUT PROGRAM Cardio acceleration is critical to Shortcut to Shred. It will fire up your fat-burning furnace like nothing else. Cardio acceleration is a technique that combines high-intensity cardio and resistance training into one fast-paced workout. Instead of resting between your lifts, you will do cardio between every single set. Simply put, you’ll lift one set of a prescribed exercise, such as bench press, and then immediately follow it with one minute of cardio. Cardio effectively replaces your rest periods. Now, I don’t mean you have to rack the barbell, run across the gym, and jump on a treadmill or stationary bike. Your cardio acceleration exercises can be as simple as running in place next to the bench. You can also jump rope, perform dumbbell cleans, step-ups, or any combination of full-body exercises. Whatever you do, the point is to move for an entire minute. Between each set, you’ll do one minute of a cardio acceleration exercise. If you’re new to fitness and find that one minute is too long, you can reduce the time to 30 seconds, or go at a slower pace. The goal is to gradually increase the time you spend doing high-intensity cardio. You want to keep each cardio acceleration minute as intense and demanding as possible. CARDIO ACCELERATION OPTIONS KB Swing Goblet Squat Squat Jump Box Jump DB Step-up BB Step-up Sprints Running in Place ...
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...Track Workouts First two weeks: Stretch as a team, then separate into 3 main groups: (1) Endurance athletes, (2) Mid-distance (3) sprinters, jumpers, throwers. Team leaders per group will be helpful. Train event specific. Research shows specificity of training will negatively or positively impact performance if the workouts are not event specific. During stretching use 30-seconds stretch hold positions for the first two weeks, but switch to dynamic stretching after two weeks. Research shows static stretching will slightly impair speed and strength for up to an hour afterwards, which is desirable the first two weeks to prevent injury. Training principles: Train event specific! Focusing on quality of training improves performance, quantity training decreases performance, even for endurance athletes. Training sequence: Heavy/light/heavy/light/off (one of the heavy days needs to have a killer ladder) Train all three muscle fibers; slow, fast, and super fast “Train fast to be fast.” Running, jumping or throwing at slower than performance will decrease future performance unless it is for strength training or technique. Most races are lost based not by the lack of endurance, but the lack of speed. In track and field, athletes are on their own during meets to a degree, and it’s important to train athletes to prepare themselves for their events. Training process: Post workouts, have group leaders check off athletes as they finish their daily workout...
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...deductibles) b. Team 2: Valerie has Prima care insurance and a Global 1 Supplemental Insurance. (calculate for all deductibles) c. Team 3: Valerie has Health Network insurance and a Global 2Supplemental Insurance. (calculate for all deductibles) d. Team 4: Valerie has Sanatel and a Global 3 Supplemental Insurance. (calculate for all deductibles) e. Team 5: Valerie has Sanatel and a Global Demi-Private Supplemental Insurance. (calculate for all deductibles) These are the tariffs for basic and supplemental health insurance | |Deductible CHF | | |300 |500 |1000 |1500 |2000 |2500 | |Base insurance |314.4 |303.6 |276.4 |249.3 |222.2 |195.1 | |PrimaCare |286.1 |275.3 |248.2 |221 |202.4 |183.8 | |Health Network |264.2 |253.4 |226.2 |199.1 |180.5 |169.1 | |SanaTel |276.7 |265.9 |238.8 |211.6 |193 |174.4 | |Personal Supplemental Insurance | |Global 1 | 34.6 | |Global 2...
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...Sessions * Day 3 - Full Body and Core * Day 4 - "Light" Sessions * Day 5 - Full Body and Core * Day 6 - "Light" Sessions * Day 7 - REST Full Body | Full Body and Core | Exercise | Sets | Reps | Deadlift | 5-6 | 10-12 | Squat | 5-6 | 10-12 | Bench Press | 5-6 | 10-12 | Push Up | AMAN | 100 Total | Pull Up or Chin Up | AMAN | 100 Total | Dip | AMAN | 100 Total | Light Sessions and Core | Light Sessions | Exercise | Sets | Reps | Shoulders - 2 Exercises | 3 | 10-15 | Biceps - 2 Exercises | 3 | 10-15 | Triceps - 2 Exercises | 3 | 10-15 | Push Up | AMAN | 100 | Pull Up or Chin Up | AMAN | 100 | Dip | AMAN | 100 | Rowing 500 m Intervals (Hard) or... | 4-6 | 2-3 km | Rowing (Long) | | 4-6 km | Cable Crunch | 3 | 15-25 | Weighted Side Bend | 3 | 10-15 | Leg Raise | 3 | 15-25 | AMAN = As many sets as needed. Get to 100 reps total using any number of sets. Deadlift, Squat and Bench Press Sets Deadlifts, squats, bench press sets work as follows: * Set 1 - Light * Set 2 - Medium * Set 3 - Heavy * Set 4 - Max weight for the day @ 10-12 reps * Set 5 - Medium * Set 6 - Light For example, if your max bench press set was 225 x 10-12 reps, a sample approach might be: * Set 1 - Bench Press 135 x 10-12 reps - Light set * Set 2 - Bench Press 160 x 10-12 reps - Medium set * Set 3 - Bench Press 180 x 10-12 reps - Heavy set * Set 4 - Bench Press 225 x 10-12 reps - Max set * Set 5 - Bench Press...
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...* Remove grains from the diet ( Breads) , also whole grain doesn't make it much better because most of the fiber has still been taken out. * You generally want to stick with slow digesting foods (Low GI foods) during every part of the day except around strenuous activity like a workout, where you should have a fast digesting carb (High GI food) mainly after and during a workout. * Low GI Foods - most dairy products, most fruits and vegetables, whole unrefined grains and sprouted grains, sweet potatoes, barley, beans, and most other higher fiber carbohydrate sources. * High GI Foods - white rice, white bread, white potatoes, low fiber cereals such as corn flakes and crispy rice cereals, sugars (except fructose), ice cream, bananas, cooked carrots, candy, cakes and other baked goods, and any other refined carbohydrates where the fiber has been removed. * After workout have a shake with whey protein isolate & some frozen fruit as your carb source, or if you don't have time a dextrose blend. * Adding a higher GI food with healthy fats and protein sources will slow down the speed at which that sugar is broken down, as opposed to if it was eaten on its own. * The more fiber that the food contains, the slower it will digest. * You want to eat products that contain at least 2 grams or more of fiber per each 10 grams of total carbohydrates. * Eliminate pasta & rice from your diet and instead eat a protein source with a fibrous vegetable source. ...
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...and, most importantly, we changed the number of days per week that the program will be completed which will help with overall muscle recovery and strength development. We also added one new exercise, Squat Hops™ to greatly benefit your vertical. Any topic that you see on the Air Alert III upgrade MUST BE READ and followed as written. When you see a word "CHANGE" beside of a heading, this means that a change has been made from Air Alert II to Air Alert III. Air Alert II verses Air Alert III The exercises for Air Alert III are exactly the same with the exception of one. The technique of each exercise will not change for Air Alert III. Frequency (changed) Air Alert III is designed to be done 3 days per week with the exception of week 15 which is designed to be done 4 days. The 3 days workout schedule alternates from week to week which allows for ample muscle and strength recovery for your legs. This is extremely important in building the strength required for giving you the lift you need. WORKOUT CHART (CHANGE) The Air Alert III workout chart will provide you with 2 charts. You will notice that the odd numbered weeks and the even numbered weeks instrict the same order sequence for each exercise, but that the actual days of the week are different. Do the workout exactly as prescribed on the days designed for the respective week. The odd weeks are to be done on Monday-Wednesday-Friday and the even weeks are to be done on...
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...Demetrius T. Robertson PEDS 1307 Jogging For Fitness Professor Bonnie Clark 12-WEEK PERSONAL JOGGING PROGRAM Goals & Needs A comfortable pair of running shoes is one of the most important components to have before beginning a personal jogging program. Also lose fitting clothing is important part of the regimen as well. Whether an individual want to lose weight or increase their endurance, it’s important to tailor the program to meet the goals. However, almost everyone who begins a jogging program finds his or her enthusiasm dwindling fast than they can say “Larger size that value meal please”. Goals Must attainable and realistic. My Fitness goals are listed below. 1. Losing Weight Weight loss occurs when you burn more calories than you eat. If I burn an extra 500 calories per day, I would lose a pound a week. 2. Health As mentioned in class being sedentary could lead to serious health problems. Those who do not exercise regularly may suffer from a variety of Hypo kinetic Diseases. Disease such as heart disease, high blood pressure, stroke, obesity, diabetes, and low back pain. To prevent the above-mentioned diseases from occurring I am starting this jogging program. 3. Increase Endurance Going from no exercises to creating and implementing a jogging program will increase my endurance. Increase the load during the program will increase my endurance over the long haul. Stretching Exercises My stretching exercises...
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...Doug likes to take 12 weeks to peak, but it could vary a little because of an injury or something but this is the basic cycle he likes to follow. The first four weeks he uses 4 sets of 6 reps in the bench press. On the 4th set he goes limit. He uses each rep as a 5-pound indicator for his next workout. He starts the cycle at 400 lbs. Example – 400 x 6, 400 x 6, 400 x6, 400 x limit (e.g. 10) So, from the last set, five pounds for each rep over six would work out to (10 reps minus 6) 4 times 5 (five pound for each rep over six)equals 20 (pounds more next workout). Example (next workout) – 420 x 6, 420 x 6, 420 x 6, 420 x 8. Many 4-20’s! Then, by following the same plan – 2 reps more than 6 in the last set equals a 10 lb. weight increase at the next workout. The highest he has reached in this program is 470 pounds for 4 sets of 6. These workouts fall twice a week of every fourth day, as desired and as his work schedule with the railroad with the railroad with the railroad allows. After 4 weeks Doug goes to a double program. One workout is the same 4 sets of 6, and the next workout is 5 sets of 3. This runs for 4 weeks or up to 4 weeks before the meet. At that time he does only 5 sets of 3 for 2 weeks. 2 weeks before the meet he goes to 5 sets of 2, timing it where he gets three workouts in but rests for five days before the meet. In past programs he had done one limit set of reps at the end of his workout with anywhere from 50 to 100 lbs. under what he was working with his...
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...tri-newbies online training program 11 week sprint distance beginner level 2 © 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. www.trinewbies.com Training Program: Table of Contents 11 Week Sprint Distance Program – Beginner 11 Week Training Calendar ………………………………………… 5 Detailed Training Guide …………………………………………….. 7 Program Guide Introduction …………………………………………………… 19 Heart Rate Training ………………………………………….. 21 Swimming ……………………………………………………... 25 Cycling …………………………………………………………. 29 Running ………………………………………………………… 35 Bricks …………………………………………………………… 37 The Triathlon Transition ……………………………………... 39 Weight Training – Detailed Program ……………………….. 47 Nutrition …………………………………………………………. 65 Appendix Thinking About Doing a TRI? ……………………………….. 71 Methods of Heart Rate Training …………………………….. 79 Open Water Swim Tips and Techniques ………………….. 85 Tips for Riding in Traffic ……………………………………... 91 3 © 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. www.trinewbies.com 4 © 1999-2005 The Kent Group and Tri-Newbies Online. All rights reserved. www.trinewbies.com 11 Week Calendar 11 Week Sprint Distance Program – Beginner 11 Week Calendar Mon OFF Tue Run: 15 min Wed Bike: 5 miles Thurs Swim: 200 yards Fri OFF Sat Run: 15 min Sun Bike: 5 miles OFF S: 200 yds R: 15 min Bike: 6 miles Swim: 200 yards OFF Run: 20 min Bike: 8 miles OFF S: 200 yds R: 20 min Bike: 6 miles S: 300 yds W: 30min ...
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...Do not mix Herceptin with other drugs. Adjuvant Treatment, Breast Cancer: Administer according to one of the following doses and schedules for a total of 52 weeks of Herceptin therapy: During and following paclitaxel, docetaxel, or docetaxel/carboplatin: • Initial dose of 4 mg/kg as an intravenous infusion over 90 minutes then at 2 mg/kg as an intravenous infusion over 30 minutes weekly during chemotherapy for the first 12 weeks (paclitaxel or docetaxel) or 18 weeks (docetaxel/carboplatin). • One week following the last weekly dose of Herceptin, administer Herceptin at 6 mg/kg as an intravenous infusion over 30−90 minutes every three weeks. As a single agent within three weeks following completion of multi-modality, anthracycline-based chemotherapy regimens: • Initial dose at 8 mg/kg as an intravenous infusion over 90 minutes • Subsequent doses at 6 mg/kg as an intravenous infusion over 30−90 minutes every 59 three weeks. Metastatic Treatment, Breast Cancer: • Administer Herceptin, alone or in combination with paclitaxel, at an initial dose of 4 mg/kg as a 90 minute intravenous infusion followed by subsequent once weekly doses of 2 mg/kg as 30 minute intravenous infusions until disease...
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...unwell (or injured) – no matter how slight the problem maybe. You will only make the problem worse and delay your return to normal training. 5. Never train in adverse weather conditions. You will only waste time and energy. 6. Quality of training is always more important than quantity. Don’t do ‘junk’ miles. 7. It’s essential to keep a simple training diary noting dates, weather conditions, what training is done & how did you feel during, and after, training. Important elements in training: 1. Training should always include aerobic work, eg making the heart and lungs work hard thereby making the running engine more powerful and able to operate at a higher level of performance. 2. General strengthening & conditioning of the running body. Arms , legs and the upper body should function correctly and hence be ‘conditioned’ by exercise. General gym work is excellent for general body conditioning. 3. Good running technique should be constantly...
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...Disney Corporation The Disney Corporation The Disney Corporation has been around for more than 8 decades, It started as merely a humble cartoon that came to life. From there the Disney brand has taken off. There are Disney stores through out the United States, amusement parks, cruise lines, movies, clothes and the list goes on and on. Throughout this paper we will give you the history of the Disney Corporation and give you some insight on things to come within the next few decades of its Brand. We have enjoyed it for many years and so will our child and grandchildren for years to come. The Motto for the Disney Corporations is “All of our dreams can come true if we have the courage to pursue them” (Disney). Some of the ways they motivate their employees are with excellent benefit packages, free passes to the theme parks, continuing learning experience and room for corporate growth! The Disney Corporation prides themselves on diversity, social responsibility, quality and innovation. This sets them apart from the rest of the fortune 500. The Disney Brand has been featured in magazines like Business Week, Fortune, and Fast Company just to name a few. The motivational methods that they use are the intrinsic factors. Employess actually feels good about going to work because they know they are with a company that cares about them. When you are blessed to be with a company like that it makes you feel good about going to work. The...
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...LEG 500: Law, Ethics, and Corporate Governance | Assignment 3-Employers Duty of Care | 8/14/2011 | 1. Explain whether Jake’s actions are “in or out of his scope of employment.” The definition of “Scope of Employment” according to Oklahoma States Risk Management and Environmental Health and Safety is, “Scope of employment: means performance by an employee acting in good faith within the duties of his office of employment or of tasks lawfully assigned by a competent authority including the operation or use of an agency vehicle or equipment with actual or implied consent of the supervisor of the employee, but shall not include corruption or fraud.” Whether Jake is acting in or out of his scope of employment depends on Jakes job description. Jake has recently been promoted to Service Manager and receives salary pay, Jake stated that he still does the same job, even with a new job title and salary pay. The question that one would need to ask is, what is Jake supposed to be doing? Should he be working on cars or supervising his employees? If Jake is not to work on cars he is acting out of the scope of his employment and vice versa. Herman didn’t mind Jake doing the oil changes; Jake was given permission to change oil for the customers, therefore when Jake cut his thumb he was acting in the scope of his employment. Jake was acting in good faith when he decided to go the extra mile to make sure the customer’s cars were thoroughly checked. 2. Explain whether or...
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...WAYLAND BAPTIST UNIVERSITY THE LIFE AND INFLUENCE OF IGNATIUS LOYOLA PAPER PRESENTED TO DR. GARY MITCHELL IN PARTIAL FULFILLMENT OF THE REQUIREMENTS FOR RLGN5354 SCHOOL OF RELIGION BY MARK D. RIGG PLAINVIEW, TX OCTOBER 15, 2015 THE LIFE AND INFLUENCE OF IGNATIUS LOYOLA Introduction This biographical research paper will focus on the life of Ignatius of Loyola. It is the intention of this writer to deal with three major concerns regarding this post-New Testament Christian personality. First concern: to provide some background and personal history. Next, to set forth the contributions of Ignatius and the significant impact he had on the Church in general among his contemporaries, right up to the present day. Finally, the writer will reveal how the life of Ignatius relates to and has personally influenced his own. Background and personal history Iñigo Lopez de Oñaz y Loyola, whom we know as St. Ignatius, was born the youngest of thirteen children in northeastern Spain in 1491. He was raised in a noble Basque family of high Catholic piety but lax in morals. His father had several children by another woman, and his grandfather's lawless behavior led to the top two floors of the Loyola castle being demolished by order of the crown. Iñigo hardly knew his mother, Marina Saenz de Licona. As was the custom of the time, “A few days after his birth Iñigo was handed over to a wet-nurse, Maria de Garin, wife of the blacksmith living in a cottage...
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...Table of Contents Introduction 3 Mission Statement 3 The Product 3 Consumer Product Classification 3 Target Market 3 Competitive Situation Analysis 4 SWOT Analysis 4 STRENGTHS 4 WEAKNESSES 5 OPPORTUNITIES 5 THREATS 6 MARKETING OBJECTIVES 6 Product Objective 6 Price Objective 7 Place Objective 7 Promotion Objective 7 MARKETING STRATEGIES 7 Product Strategies 7 Price Strategies 8 Place Strategy 8 Promotion Strategies 9 TACTICS AND ACTION PLAN 9 Product Action Plan 9 Price Action Plan 10 Place Action Plan 10 Promotion Action Plan 10 MONITORING PROCEDURES 11 Introduction As a proactive, innovative leader in the electronics industry, Company G maintains its position as the brand recognized for excellence, reliability and high quality, and further expands its ever-growing market dominance with the addition of agricultural products. The Chix-Trax farm management software and cruelty-free chicken tracking device allows farmers to observe flock behavior, and adjust environment to better support production and flock health. Mission Statement “We enable consumers to improve the quality and convenience of their lives by providing innovative electronics solutions.” The Product The new Chix-Trax Chicken Management software and gentle, effective tracking band provides farmers with the solution to their flock management issues by using real-time satellite uplinks to collect and analyze data necessary to identify flock behavior patterns including feeding...
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