FREE Strength Training & Cardio Workout Program!
Your Own FREE 7-day Strength Training and Cardio Workout Program! For a limited time, Pates
Running and Racing (PR²) is offering fitness enthusiasts the Benefit of using any one of our
Strength Training & Cardio Workout Programs to train in the privacy of your own
home with a
Dumbbell oriented or No Equipment workout or  workout at your local gym!
And you have Unlimited Contact with
Coach Bob!
Sign Up Now

Using too much weight, too soon
Always start lower than your expected ability and work your way up that first workout. If your form suffers, you are swinging the weight, or using momentum, this indicates
you may be using too much weight. Greater momentum increases the potential for injury and reduces the effectiveness to the muscle group being targeted.

Not using enough weight
Always play it safe, but if you can perform 30 reps with a certain weight, it's likely time to increase it a bit. Tip: Increase the weight no more than about 5% at a time.

Moving through repetitions too quickly, going too fast
There is nothing gained by lifting weights fast. Some of the perks of lifting weight in a slow and controlled manner, include more total muscle tension and force produced,
moremuscle fiber activation both slow and fast twitch fibers, and less tissue trauma. Remember, a joint is only as strong as the muscles that cross it; if you haven't lifted
in a long time, or ever, be careful what you ask of your joints.

Not resting long enough, or resting far too long; both can be a workout killer.
Tip: The recommended rest period is between 30-90 seconds, for overall fitness.

There's something intensely satisfying about lifting with barbells. After all, there's nothing like loading up a bunch of steel and conquering a new personal best in the
deadlift. But when push comes to press, dumbbells offer a lot more versatility. They don't need much space, and you can find them anywhere, from the dinkiest hotel
fitness center to your uncle's garage.

With just a few pairs of weights, this dumbbell-only routine will hit the major muscle groups in your body, and in only 30 minutes a day. Dumbbells allow you to train one
side of your body at a time, which is great for curing any strength imbalances you've developed. And because each limb moves independently, your core has to brace
harder to prevent you from tipping to one side. Hello, six-pack!

My Mission at Pates Running and Racing is to help Beginners and others learn about Running and Strength Training as well as taking experienced Runners to the next
level and getting faster! I design 12-wk Strength Training and Cardio Workout Programs as well as 12-18wk Running Training Programs for all fitness levels.
The FREE 7-day Strength Training and Cardio Workout Program Offer is for folks who do have some experience regarding Strength Training (Weight lifting), but if a beginner,
I'm offering 100% Unlimited Contact via Email, Text and/or phone! If any questions, concerns or issues, I'm just a click or a phone call away. You can choose to workout in the
privacy of your own home with a
Dumbbell oriented Program Or the No Equipment workout Or workout at your local gym. This FREE Offer is a great way to get back into
Working Out and with a Scientifically Structured Program. No more winging it or listening to some knucklehead! And remember, you have Unlimited Contact with me. And I will get
back to you ASAP!

So Please, Choose one of the Strength Training Workout Programs, Start Working Out at the Gym or in the comfort of your home and begin to Enjoy All the Wonderful Benefits
of Strength Training! And while you're Working Out... Have FUN!

Please Note: Weights are Not assigned for the FREE 7-day Workout Strength Training Workout Program. An example of a Daily Workout is shown at the Below. If you decide
to become a Paid Member of Pates Running and Racing, your Strength Training Exercises will each have the appropriate
weight, customized to your individual Profile. Much hard
work and time goes into Designing a Customized Program and Assigning Weight to each and every Strength Training Exercise (ie...1 RM, an Individual's Profile (including age,  
sex, weight, height, fitness level, exercise history and medical history and other pertinent information taken from PR² Intake Assessment and Athlete Questionnaires are part
of the Program Design process).

All Paid Client Strength Training Programs are in 12-week scientifically proven time-frame blocks. It takes approximately 12 weeks of each subsequent weekly training phase to
reach your upper level training zone of Achieving Your Particular Fitness Goal! Please
Click here to view the Individualized 12-wk. Periodized Program Progression Explanation
for each weekly workout.

Exercise Name                                                                     Set and Rep Combinations                 

1        Warmup and Stretch                                                        8 minutes                                                   

2        Leg Press (45 Degree)                                                    20 reps @ 100 lbs,  20 reps @ 105 lbs,

3        Dumbbell Squat                                                               20 reps @ 5.0 lbs,  15 reps @ 6.5 lbs,

4        Dumbbell Step Up                                                            20 reps @ 2.5 lbs,  15 reps @ 3.5 lbs        

6        Machine Leg Curl                                                            20 reps @ 10 lbs,   15 reps @ 15 lbs       

7        Dumbbell Fly                                                                    20 reps @ 2.5 lbs,  15 reps @ 3.5 lbs       

8        Side Lying Inner Thigh Leg Lifts                                      10 reps,  15 reps                                        

9        Side Lying Outer Thigh Leg Lifts                                     10 reps,  15 reps                                         

10      Dumbbell Lateral Raise                                                   20 reps @ 2.5 lbs,  15 reps @ 3.5 lbs        

11      Dumbbell Rear Lateral Raise                                          20 reps @ 2.5 lbs,  15 reps @ 3.0 lbs        

12      Dumbbell Triceps Kickback                                             20 reps @ 2.5 lbs,  15 reps @ 2.5 lbs       

13      Seated Toe Press                                                           20 reps @ 15 lbs,   15 reps @ 20 lbs        

14      Reverse Crunches                                                          10 reps,        15 reps                                   

15      Bent Knee Crunches                                                       10 reps,        15 reps   

16      5 Minute Cardio Warmup                                                      

17      25 Minute Cardio Session

18      5 Minute Cardio Session
3-day Women's Entire Body Shaping Program w/same day Cardio!
12-wk, 3 days/wk
2019 Week 1 - Day 1 of Sample Client 's Program
START  working out at the Gym or in the comfort of Home With Your Own
Customized Strength Training & Cardiovascular Workout Program!
Are You Ready to GET STARTED?
Sign up now for Coach Bob's
Online Personal Fitness Training.
Make 2019 Your Best Season Ever!
91 Beats Per Minute. This is a basic
warmup. Keep things nice and smooth! You
can choose any exercise that feels best to
you. Biking, Elyptical, Jogging, Walking etc.
111 Beats Per Minute. You're getting some
great work in. It's great to exercise and to be
healthy! Focus on your goals and enjoy the
118 Beats Per Minute. Here we go with a
little more intensity! If this is too hard (or not
hard enough) you can fine tune your
recommended heart rate up or down to fit
your individual needs. Have fun!
Please Note: If you are New to the Running and Endurance Training; Prior to starting this program or any exercise program, be certain to have a
complete physical check up with your doctor as a precaution.
Join Team PR² of Faster, Injury Free,
Confident Runners!
Join Team PR² of Faster, Injury Free,
Confident Duathletes!
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Online Premier Personal Fitness Training!
Look & Feel Great NAKED!