Upper and Lower body workout suggestions

Happy last Sunday before school starts!

I have been working out now for a little under 2 months at Nubody's. The results have been good. My blood pressure lowered, and my feeling of fitness has raised.

Here is a list of upper and lower body exercises I have been trained to do:

I always warm up using a Treadmill - at 2.6-2.8 and walking primarily for 20 minutes (walking every other day after work is helping too) - main purpose... cardio (more below).

Lower Body
(3 sets of 12 for each)

Squats (weight on heels)
Back extensions
Hamstring curls
Leg extensions
Bike (2 mins at 65RPM)
Leg Presses
Stretching!!

Upper Body
(3 sets of 12 for each)

Crunches (neck straight and hands on temples)
Push ups (upper body from knees only)
Side bends
Bicep curls
Lat pull down (wide grasp)
Shoulder presses
Stretching!!

There are also neat cardio / muscle combos I have been doing too. Today I did step up/down on blocks for 60 seconds then squats.. kept the heart pumping and the legs working. Then there was the rowing machine for my shoulders along with dumbell bicep curls.

These 'super-sets' as they call them allow certain muscle groups to be exercised side by side.

What I did discover is that if I know I'll be super-setting cardio with muscle I warm up a little less so as not to lose my stamina. When I get home I rest and then do a cardio power walk for about 35-40 minutes.

More to come I am sure - but only 4 more months with Ashley, my trainer, so I really need to get the machines and routines down pat for my lone sessions in 2010.

STAY FIT!

Paul