How to Add Cardio Drills to Your Weight Training Program for Maximum Result

How to Add Cardio Drills to Your Weight Training Program For Maximum Results 

 cardio drills to your weight-training program is a great way to maximize your fitness routine.  Cardio drills increase your heart rate, thus enabling greater weight loss.

Important Factors When Starting a Weight Training Program

1.     Work every major muscle group from largest to smallest.

2.     Use a weight that gives you just the right amount of resistance, but still allows you to execute each exercise properly.  Adjust weights when needed.

3.     Inhale to start; exhale while exerting.

4.     Use slow controlled movements.

5.     Make sure to change your routine every 2-4 weeks to shock your muscles and avoid injury due to repetitive motion

	Beginner	Intermediate	Advance
Drill: Jump Rope	30 seconds	45 seconds	60 seconds
Chest	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Gluteus	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Drill: Jump Rope	30 seconds	45 seconds	60 seconds
Back	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Quadriceps	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Drill: Jump Rope	30 seconds	45 seconds	60 seconds
Biceps	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Hamstrings	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Drill: Jump Rope	30 seconds	45 seconds	60 seconds
Triceps	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Calves	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Drill: Jump Rope	30 seconds	45 seconds	60 seconds
Shoulders	1 Set, 12 Reps	2 Sets, 12 Reps	3 Sets, 12 Reps
Abdominals	1 Set, 25 Reps	2 Sets, 25 Reps	3 Sets, 25 Reps

Tips and Notes

1.     Since you are going to be alternating between upper body and lower body there is no need to rest between sets (example 30 sec drill, chest 12 reps, gluteus 12 reps)

2.     Alternate cardio drills for variety and to avoid repetitive muscle usage

3.     Refer to (How to Start a Successful Fitness Program) for sample routine.

4.     To customize the routine to your body type refer to (How to Train According to Your Body Type)

Cardio Drill Alternatives
Jumping Jacks	Brisk Walking	Jogging
Step Exercise	Rebounding	Kick Boxing
Dancing	Aerobics Moves	Jump Rope

You Are A:

Beginner:        Work out 0-2 days of the week for at least 3 months

Intermediate:  Work out 3-5 days of the week for at least 3 months

Advance:         Work out 5-6 days of the week for at least 3 months

Before starting this or any other diet plans it is recommended you consult with a medical doctor.

This article was published by Ivelisse Olmo she is a certified Personal Trainer with AFPA; she has also practiced Hatha Yoga for 12 years and Kundalini for 3 years and is certified in Reiki Healing.  She looks forward to sharing her personal fitness techniques to help others with their own fitness goals