Your power plan

Women's Health Australia - - FITNESS -

this ex­clu­sive power-train­ing pro­gram was cre­ated by Dowdell to in­ject the right dose of fit­ness dy­na­mite to de­liver smokin’ re­sults. You’ll com­plete three ses­sions each week on non-con­sec­u­tive days, al­ter­nat­ing be­tween work­out A and work­out B. Check our chart (right) for a sam­ple break­down. You’ll also pen­cil in one full rest day per week and use the other three days for your choice of sweat ses­sion: a work­out at your fave fit­ness stu­dio, a long run, or a lit­tle ex­tra ac­tive re­cov­ery.

The switch-up of strength moves through­out the week is key to this plan’s suc­cess: both of the work­outs are a spin on what’s known as post-ac­ti­va­tion po­ten­ti­a­tion (or PAP), in which you per­form a strength-based ex­er­cise just be­fore a power-based one with a sim­i­lar move­ment pat­tern. Yet each has a slightly dif­fer­ent em­pha­sis (work­out A fo­cuses on lin­ear move­ments, while work­out B fo­cuses on mul­ti­di­rec­tional ones). This helps you squeeze more mus­cle power out of every sin­gle ses­sion. To com­plete work­outs A and B, just fol­low the moves in or­der. Any time you see a pair (eg, A1 and A2), you’ll do a set of the first ex­er­cise (A1), rest the pre­scribed amount of time, then do a set of the sec­ond ex­er­cise (A2); re­peat for three to­tal sets, then go to the next pair (B1 and B2, C1 and C2).

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