Hey Guys, I made this workout for one of my subs but I can't attach and upload it via email.
This routine has 4 workout "days" and you can perform this at home with dumbbells. You can play with the routines as following:
- Back to Back CIrcuit: 30 seconds each Day for 30 seconds, followed by a 2-3 minute break - repeat 4-5x. This will be a full body workout
- Select a Day and do each exercise in sets of 4-5x20 with 60 seconds rest in between sets
- Select a Day and perform the day as a circuit. Each exercise for 30 seconds and rest 2 mins between each round. Repeat 4-5x
The rep ranges are high as are the rests, this is more beneficial if you are more mature. Training low reps and heavy is not recommended because the chance of injury is greater and due to decline in bone porosity and it generally becoming more catabolic. This approach will have an element of cardio and muscle building, but mostly it aids day to day tasks, improves on flexibility and stability - all of which deteriorate with age :)
Any questions, let me know!
Much love and good luck,
Ilona
Instagram: @chikara_transformations
Twitter: @ChikaraTransfo1
Email: ilonamarijs@gmail.com
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