Basic Training Volume 3

Basic Training Volume 3

Show 307

Ada and her crew are at Historic Pearl Harbor for a full 22:00min invigorating workout that includes a 5min. warm up segment. A 5:30min low impact aerobics segment to get your body pumping and challenge your cardiovascular ability. The 8:00min strength segment done with light hand weights focuses on strengthening the back muscles, the bicep muscles and the hips and thighs. The abdominal segment will help you flatten and reshape tummy. The 5:00min stretch segment will help you cool down and relax after the intense workout.

Show 308

Ada and her crew are working out at a Coast Guard airfield in Hawaii with live action in the background.

W.U. 5:00min – Full body warm up to get you ready for a fun action packed workout!

Cardio – 5:30min – Ada and the crew focus on long, full body low impact moves that will raise your heart rate and burn extra fat in a hurry!

Strength segment – 8:00min – In this segment we focus on the often neglected calf muscles as well as on the quadriceps (thighs) muscles and buttocks. The segment then gives special attention to chest muscle exercises done in a supine position and as always a tight abdominal segment finishes this strong workout.

Cool Down – 5:00min – Ada focuses on frontal thighs and inner thigh stretches with easy moves that will also help open and elongate your lower back muscles.

 

Show 309

Ada and her crew are back at historic Pearl Harbor with Navy ships in the background.

W.U.- 5:00min – This warm up segment is done in fun cadences to help elevate your heart rate and warm you up for the workout.

Cardio – 5:30min – Join this low impact cardio workout that focuses on coordination moves involving both, upper and lower body. Easy to follow and challenging!

Strength – 8:00min – With the extra resistance of light hand weights (1-5lbs) Ada focuses on you reshaping your shoulder muscles with frontal raises, fly’s and shoulder presses. The triceps are targeted next to help tighten the back of the arms. The Buns and thighs are targeted next, you will feel the burn and get results! As always Ada finishes this segment with a short but tough abdominal segment using the light weights and throws in a few pushups for fun!

Cool Down – 5:00min – The cool down segment focuses on stretching of the back muscles in a supine position, then Ada will help you stretch the quadriceps and hamstring muscles and even try to reach a full split!

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