"BAM II"

By Neil Anderson

Introduction: Just like BAM 1, This workout should be considered the "mother" of all workouts. It is a full body circuit and/or resistance training workout. The only difference is that we are adding several more body parts to be exercised to the mix. The principle of this is to simply move around quite rapidly going from one body part to the next in rapid succession, taxing each muscle group to full or near exhaustion as you go.

You will perform circuits of exercises by doing 1 set per body part until you have hit all seven major body parts (legs, back, chest, shoulders, biceps, triceps, and abs). At this point, depending on your fitness/endurance level, you may repeat the circuit.

This is probably the most versatile workout in my personal training arsenal, in that it is very effective for the novice up to the advanced client. With certain variations I can use this workout with any client in any phase of their physical conditioning and always just knock their socks off. Why do I call it the "Bam?" It is the "Bare A_ Minimum" amount of work that you need to do to see results and progressively get stronger and more fit.

Goal: fat loss; shaping; toning; fitness; endurance; strengthening; major health benefits.

Warm up: Walking 5-10 mins. Progress rapidly to heavy breathing then . . . HIT IT!

Body Part/Exercise . . . Reps . . . Sets . . . Rest/set . . . Intensity . . . Speed of Movement

Legs/Squats . . . 12 . . . 1 . . . as needed . . . 50%-90% . . . Controlled

Back/Bent Row . . . 12 . . . 1 . . . as needed . . . 50%-90% . . . Controlled

Chest/Press . . . 12 . . . 1 . . . as needed . . . 50%-90% . . . Controlled

Shoulders/Press . . . 12 . . . 1 . . . as needed . . . 50%-90% . . . Controlled

Biceps/Curl . . . 12 . . . 1 . . . as needed . . . 50%-90% . . . Controlled

Triceps/French Press . . . 12 . . . 1 . . . as needed . . . 50%-90% . . . Controlled

Abs/Crunches . . . 15 . . . 3 . . . 5-30 sec . . . Body Weight . . . Controlled

Repeat up to 3 times

Cool Down: 5-10 min. Keep moving around after exercise while gradually decreasing energy out-put to promote blood circulation and to decrease lactate build-up.

Stretch: all involved muscles for at least 30 seconds per stretch.

Advanced tips: At the beginning of each circuit you should vary something (rep. scheme, set scheme, tempo of movement, weight liftedetc.)

Remember:

1. Keep neutral spine (includes neck)

2. Pull abs in tight

3. Always stay within your pain free range of motion

4. Know your limits

5. Breath naturally


18 Week Marathon Training Schedule For Amy D.

Week

Mon

Tue

Wed

Thur

Fri

Sat

Sun

1

rest

3 m run

5 m pace

3 m run

rest

8

cross

2

rest

3 m run

5 m run

3 m run

rest

9

cross

3

rest

3 m run

5 m pace

3 m run

rest

6

cross

4

rest

3 m run

6 m pace

3 m run

rest

11

cross

5

rest

3 m run

6 m run

3 m run

rest

12

cross

6

rest

3 m run

6 m pace

3 m run

rest

9

cross

7

rest

4 m run

7 m pace

4 m run

rest

14

cross

8

rest

4 m run

7 m run

4 m run

rest

15

cross

9

rest

4 m run

7 m pace

4 m run

rest

11

cross

10

rest

4 m run

8 m pace

4 m run

rest

17

cross

11

rest

5 m run

8 m run

5 m run

rest

18

cross

12

rest

5 m run

8 m pace

5 m run

rest

13

cross

13

rest

5 m run

5 m pace

5 m run

rest

19

cross

14

rest

5 m run

8 m run

5 m run

rest

12

cross

15

rest

5 m run

5 m pace

5 m run

rest

20

cross

16

rest

5 m run

4 m pace

5 m run

rest

12

cross

17

rest

4 m run

3 m run

4 m run

rest

8

cross

18

rest

3 m run

2 m run

rest

rest

2 m run

Marathon