Sample Anaerobic Exercise
The following are some examples of anaerobic bouts. I have included
an example of a resistance weight machine and a floor exercise using
1. Assisted chin-ups
a. Set the weight to assist you with the chin up
b. Do 12 reps at 4 seconds up and 4 seconds down
c. Do the next set at 10 reps, 4 seconds up and 4 seconds down
d. Do the last rep, but this time pull yourself up and hold the
contraction for 8 seconds.
a. Use a set of free weights of an appropriate weight, such
that you will be close to failure at the end of the exercise.
b. Lunge across the floor alternating the starting foot. Drop
your knee close to the floor and push off with the opposite leg.
Between each lunge do a set of bicep curls.
c. Repeat this back and forth across the room 2 times.
d. Complete the set by doing 20 bicep curls focusing on slow up
and down motion. You should be close to failure toward the end
of this routine.
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