Jay is working with his younger sister on helping her improving her conditioning before her wedding in April.
She is still in her 20’s but we can offer this high level scientific training and nutritional advice for anybody regardless of age or condition.
Reach out to us today.
On Sun, Jan 5, 2014 at 5:32 PM, Jay wrote:
Hi Caity! I can make this much more evolved but I think basic stuff is all you really need. Your focus is on core strength-balance-agility and improved muscle tone. You will train EOD or best is Monday-Wed and Friday.
You can always make substitutions based on scheduling conflicts and ‘life getting in the way’. For the first 4 Weeks shoot for 3 Sets of 10 Reps each set. At each successive workout try to raise weight a tiny bit with goal of getting same reps or more completed. The goal is progressive overload which allows for strength increases and ultimately body firming. I would go to Bodybuilding.com and search for videos of any of these exercises.
There should be pictures and videos. I would also recommend a training log to record your weights. There are also iPhone apps you can use. Writing it down is always better. Good Luck and ask questions whenever you need.
Chest Machine-3 Sets of 10 Reps
Wide Grip Pulldowns or Pullups on Assisted Machine 3 Sets of 10 Reps
DB Shoulder Press-3 Sets of 10 Reps (seated or standing)
Preacher Curl Bicep Machine 3 Sets of 10 Reps
Triceps Cable Pushdowns 3 Sets of 10 Reps
Seated Leg Press 3 Sets of 10 Reps
Abdominal Crunches 3 Sets of 15-25 reps per set (til failure each set)
Flat Bench DB Press
Seated Back Row Machine
Seated Lateral Raise Machine or DB Lateral Raises
Standing Barbell Curls
Overhead DB or Cable Tricep Extensions
Lying or Seated Hamstring Curls
Some Form of Calf Machine
Close Grip Pulldown
Shoulder Press Machine
Standing DB Hammer Curls
Dip Machine (Wide Grip to focus on Triceps)
Walking DB Lunges
Abdominal Crunch Machine