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Pause briefly at the top, then slowly lower back to start.Raise your upper body, keeping the weight in front of your chest.Lean forward from your hips, upper body extended over the top edge of the bench, and grasp a weight plate with both hands.Hook your heels under the footpads and place your feet flat on the plate, toes forward. Lie facedown on a hyperextension bench.To keep your workout feeling fresh (and your muscles guessing what will happen next), change up your routine by subbing in these exercises on strength days. *Performed for 45 minutes at a steady pace. > Week 12: See last page for your final training guidelines.ĭays 1, 2, 4, 5, 7: StepMill or treadmill set to 10% incline. On chest day, do one set of incline pushups to failure between each exercise, keeping hands slightly narrower than shoulder-width apart. On leg day, do one minute of pop squats (jump up and land with feet together, then jump feet out to sides as you squat, like a jumping jack with a deep squat), lunge jumps, or alternating dynamic stepups between each exercise. Continue with cardio five days a week for 45 minutes. > Phase 3, Weeks 9-11: Continue the base plan, changing out one exercise per body part from the Exercise Exchange List on page 3. Keep hands slightly narrower than shoulder-width apart. On chest day, do one set of close-grip pushups to failure between each exercise. Do 60 seconds at 80-90% max heart rate (about an 8-9 on a scale of 1-10), followed by 60 seconds of slower-paced active recovery. On leg day, perform five minutes of high-intensity intervals on a stationary bike between each exercise. Keep up with the cardio, five days a week for 45 minutes. > Phase 2, Weeks 5–8: Continue using the base program and swapping out one exercise per body part each week.
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Do cardio five days a week for 45 minutes. Each week, swap one exercise per body part for a new one from the Exercise Exchange List on page 3. Phase 1, Weeks 1–4: Complete all workouts as outlined in the base program on page 2.