Heuser Health

 

Sample Workout

Our workouts are all the same formula but constantly varied combinations:

  • 30 minutes total of cardiovascular intervals where participants are challenged to reach 90% of personal maximum heart rate multiple times with recovery.
  • 20 minutes of muscular strength and conditioning. This is functional weight training performed with body weight, hand weights, bands, balls and some standard equipment like cable machines, pullup bars etc.
  • 10 minutes of core strength using a variety of movements.

While individuals can vary their workout to fit their current fitness level, here is a sample of what our members might do when they come in for their 60 minute workout:

Cardio

  • Choice of machine- treadmill/bike/elliptical/arc trainer.

Round 1 (wearing heart rate monitor – connection to cardio telemetry machine for at risk population)

  • 30 sec @ 1 degree and 90 rpms
  • 15 sec recovery
  • 30 sec @ 0 degree and 100 rpms (sprint)
  • 15 sec recovery
  • 30 sec @ 4 degree and 60 rpms
  • 15 sec recovery
  • 30 sec @ 2 degree and 80 rpms
  • 15 sec recovery
  • 60 sec @ 3 degree and 70 rpms
  • 60 sec @ 2 degree and 80 rpms
  • 60 sec @ 1 degree and 90 rpms
  • 60 sec recovery
  • 60 sec @ 4 degree and 60 rpms
  • 60 sec @ 5 degree and 50 rpms
  • 60 sec @ 6 degree and 40 rpms
  • 60 sec recovery
  • TRANSITION (switch equipment optional) 30 sec of speed squats and 30 sec wall sits.

Repeat Round 1

Strength

45 secs each:

  • Bentover Rows > Reverse Fly
  • Supinating Arm Curls > Hammer Curls
  • Chest Press > Chest Fly
  • Overhead Extensions > Dips
  • Alternating Lunges > Squats
  • Front Raise > Lateral Raise
  • Deadlift w/ Calf raise > Upright Row
  • Alternating Pullovers > Lat Pulldown
  • Leg Curls of Superball > Runway Cardio (choice stairs/sprint/side shuffle)

Core

60 sec each:

  • V-Up with leg raise
  • Ab Rowers
  • Toes and Elbows
  • Donkey Kicks
  • Superman
  • Fire Hydrants
  • Right side option
  • Left side option
  • Toe Touch Crunch
  • Alternating Jack Knife Crunch
  • Russian Twist

DONE