freestyle training
- Thread starter laura35
- Start date
Hi Laura,
try doing an advanced search, type freestyle or lowerbodysolution as the subject and /or message(and choose one or all forums to search)
There's alot of past information on this method ! I saved the following with the freestyle links author ,hope it helps!
http://www.gsnyderproductions.com/freestyle4.htm
SAMPLE HOME WORKOUT& DIET PROGRAM
Sets and repetitions listed below are for experienced trainees. Beginners: start with one set and work up gradually, progression varies with individuals as to condition, age and determination to reach personal goals.
The following workout is only a sample, which can be modified- depending upon equipment availability and exercise preferences.
Monday o Tuesday o Wednesday o Thursday o Friday o Saturday:
FORWARD LUNGE 4 X 20
REVERSE LUNGE 4 X 20
SIDE LUNGE 4 X 20 These 5-6 exercises are done in a cycle
REVERSE CROSSOVERS 4 X 20 see pages 78 & 79 in Chapter 8
INNER THIGH LUNGE 4 X 20 Time for these cycles--30 minutes max!
ROPE SQUATS (optional) 4 X 20 __________________________
LEG RAISES 5X 30 These exercises are also done in a cycle
KNEE RAISES 5 X 30 _____see Chapter 9__Time to complete- 12 mins.
REVERSE HYPER-EXT. 4 X 15
CARDIO (optional) 30 Minutes. Max.
Approx. time: Under 1 hour… with cardio- 1 hour- 15 minutes maximum
Extras on Tuesday o Thursday o Saturday:
DEADLIFT & UPRIGHT ROW 4 X 10-15
REVERSE DIPS 4 X 10-15
CURL AND PRESS 4 X 10-15
DUMBBELL ROW (one arm) 3 X 10
Approx. time: 20 minutes extra on these days
Diet and Nutrition Suggestions:
Basically your diet should consist of fish or chicken (grilled-plain), LOW glycemic
veggies and fruit, water, egg whites. No sugar, starch or any kind of sodas! A sample diet
would look something like this:
BREAKFAST: 2 eggs with multi-grain toast-plain & juice or non-fat cottage
cheese & fruit or protein shake mixed with water
MID-AM small portion of low glycemic fruit
LUNCH: tuna salad and celery & water or protein shake mixed with water
MID-PM: same as mid-am (optional)
DINNER: chicken, fish with veggies & water
EVENING: nothing after 6:00pm
Lowerbody solution info is now in the archives:
http://web.archive.org/web/20010626174745/http://www.virtualfit-trainer.com/LBS.htm
try doing an advanced search, type freestyle or lowerbodysolution as the subject and /or message(and choose one or all forums to search)
There's alot of past information on this method ! I saved the following with the freestyle links author ,hope it helps!
http://www.gsnyderproductions.com/freestyle4.htm
SAMPLE HOME WORKOUT& DIET PROGRAM
Sets and repetitions listed below are for experienced trainees. Beginners: start with one set and work up gradually, progression varies with individuals as to condition, age and determination to reach personal goals.
The following workout is only a sample, which can be modified- depending upon equipment availability and exercise preferences.
Monday o Tuesday o Wednesday o Thursday o Friday o Saturday:
FORWARD LUNGE 4 X 20
REVERSE LUNGE 4 X 20
SIDE LUNGE 4 X 20 These 5-6 exercises are done in a cycle
REVERSE CROSSOVERS 4 X 20 see pages 78 & 79 in Chapter 8
INNER THIGH LUNGE 4 X 20 Time for these cycles--30 minutes max!
ROPE SQUATS (optional) 4 X 20 __________________________
LEG RAISES 5X 30 These exercises are also done in a cycle
KNEE RAISES 5 X 30 _____see Chapter 9__Time to complete- 12 mins.
REVERSE HYPER-EXT. 4 X 15
CARDIO (optional) 30 Minutes. Max.
Approx. time: Under 1 hour… with cardio- 1 hour- 15 minutes maximum
Extras on Tuesday o Thursday o Saturday:
DEADLIFT & UPRIGHT ROW 4 X 10-15
REVERSE DIPS 4 X 10-15
CURL AND PRESS 4 X 10-15
DUMBBELL ROW (one arm) 3 X 10
Approx. time: 20 minutes extra on these days
Diet and Nutrition Suggestions:
Basically your diet should consist of fish or chicken (grilled-plain), LOW glycemic
veggies and fruit, water, egg whites. No sugar, starch or any kind of sodas! A sample diet
would look something like this:
BREAKFAST: 2 eggs with multi-grain toast-plain & juice or non-fat cottage
cheese & fruit or protein shake mixed with water
MID-AM small portion of low glycemic fruit
LUNCH: tuna salad and celery & water or protein shake mixed with water
MID-PM: same as mid-am (optional)
DINNER: chicken, fish with veggies & water
EVENING: nothing after 6:00pm
Lowerbody solution info is now in the archives:
http://web.archive.org/web/20010626174745/http://www.virtualfit-trainer.com/LBS.htm
freestyle thread
We have a freestyle thread going!
Anyone needing/wanting info ,have requests or want to contribute with your own programs,ideas , or have suggestions , please post here!
TIA
http://69.0.137.118/dc/dcboard.php#243998
We have a freestyle thread going!
Anyone needing/wanting info ,have requests or want to contribute with your own programs,ideas , or have suggestions , please post here!
TIA
http://69.0.137.118/dc/dcboard.php#243998
ldy_solana
Cathlete
RE: freestyle thread
http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=4&topic_id=243752&mesg_id=243752&page=
http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=7&topic_id=3398&mesg_id=3398&page=
try these links
kassia
When they discover the center of the universe, a lot of people will be
disappointed to discover they are not it -- Bernard Bailey
http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=4&topic_id=243752&mesg_id=243752&page=
http://69.0.137.118/dc/dcboard.php?az=show_topic&forum=7&topic_id=3398&mesg_id=3398&page=
try these links
kassia
When they discover the center of the universe, a lot of people will be
disappointed to discover they are not it -- Bernard Bailey