About Strength Training
Without question, strength training is the most effective way to change the shape of your body. It's no coincidence that virtually every lean, toned physique you see on TV or in the movies, incorporates weights into their exercise routine. Strength training stimulates lean muscle tissue, which increases your metabolism, allowing your body to burn more calories and fat every minute of the day.
Strength training on the Kinetix program is quite simple once you get the hang of it. We begin by doing 30-minutes of strength training on Monday, Wednesday and Friday focusing on different muscle groups and stimulating all of your major muscle fibers every week. On Monday we train Chest, Back and Abs. You choose one exercise for each of these muscle groups. We then ask you to complete six sets of each exercise, resting one minute between each set. Kinetix strength training is built on a consistent rep pattern of 15-10-5-5-10-15 for each muscle group. This pattern is designed to effectively stimulate the major muscle fibers in each muscle. All you have to do is choose a weight that will challenge you to complete each set but still allow you to focus on proper form. On Wednesday we work Quads, Hamstrings and Calves. Friday it's Shoulders, Biceps and Triceps. By the end of the week you have worked your entire body and this simple pattern will deliver amazing results. We recommend a range of 5-52 pound weights to get started.
Here is your first four week training schedule. This schedule is your roadmap to success. It requires just 30 minutes a day, six days a week. You will perform your strength training exercises Monday, Wednesday and Friday. And, you will complete your cardio training on Tuesday, Thursday and Saturday. It won't take long before this schedule becomes a regular part of your day. Remember that each day you complete your exercise brings you one step closer to reaching your goal.
Monday
30 minutes chest, back, absTuesday
30 minutes steady cardioWednesday
30 minutes quads, hams, calvesThursday
30 minutes steady cardioFriday
30 minutes shoulders, biceps, tricepsSaturday
30 minutes steady cardioSunday
Rest
