This is the sequence for warming up; then doing oxygen deprivation with intense aerobic circuits to the non-vital systems-particularly your fat tissue; finally, anaerobic to feed those non-vital muscles that were oxygen-starved during the aerobic sequence of the work-out.
In the first sequence of anaerobic exercises is the vertical stretching (see image #1 on the left). The subject is facing the wall, but it can be done facing away from the wall. The resistance bands can be placed in the top or side of a door jam, instead of where they're placed in this image. If you think of your arms as the hands of a clock, plus you shift the weight of your body from one bent-leg to another, you can see the range of motions and movements you can do. This sequence is a weight resistance activity, as you are putting the gravity on your extended arms and the bent-leg on which you are moving your weight upon. As you straighten that leg and move the weight to your other leg your extended arms, in whatever clock position they are in to each other are also pulling your weight to that other leg. This is done slowly to feel the full effect of that weight movement. One could even do a lunge forward with one leg, and pull one's weight back with your arms as you shift your weight from the forward leg, returning the weight to the rear leg. This slow, low-impact movement allows for your muscles to be fed the increased bllod-flow for their 'warm-up'.
The second sequence is the aerobic exercises of the sprinter-treadmill, the lateral side-raises, the dog push-up, back to the lateral side-raises and then starting the circuit, again, with the sprinter's treadmill (See images on the left, center and right). The sprinter-treadmill is where you assume the position of a sprinter in the starting blocks. From that position, you switch the position of your lead and lagging leg with each other for whatever count is comfortable to your point of breathlessness. From there you go (collapse) onto one of your sides and do half the number of reps that you did in the sprinter-treadmill. After completing that 'half-number', you go onto your other side and complete that same number. When done with that you move into position for the 'dog push-up' (See upper left image). Allowing your butt to be up in the air so that the soles of your feet are flat on the ground, and you can feel the stretch in your achilles tendon, you bend both your arms and knees until your knees nearly touch the floor. Then you push up with your calves,thighs, and triceps to bring yourself back to that starting position for the next rep. Repeat these reps until you max-out in strength and/or breath. After this exercise you do the lateral side-bends with the half-reps being 50% of your total dog push-ups. After the lateral side bends you are back, full-circle, to the sprinter tread-mill. This series of exercises is intended to have you near breathlessness. The side-bends give you a breather for both the treadmills and the push-ups. You WILL be huffing and puffing. Eventually you will get diminishing reps on your 'treads' and your push-ups, as well as working up a sweat and feeling the stiffness. This is GOOD! Your blood, because your muscles are dying, literally, for oxygen is being directed to the vital organs and systems first, and then to those oxygen starved muscles. Those muscles are better users of oxygen that your fat molecules so they get first dibs on what your vital organs didn't use. The fat cells are starved-away. But so are some of the muscles in the lesser oxygenated regions.
This is where the final cool-down anaerobics compensate those muscle tissues which were denied their share of blood while they were being oxygen depleted and starved in your aerobic exercises. The vertical or floor-horizontal isometric stretches gives those muscles the blood flow not given during the more oxygen-demanding aerobics where they were in a lower oxygen priority.
If these exercises are done consistently, along with a high protein, low-carb diet, you'll get that toned, trim look you want.
(While you're relaxing from that work-out session, take a look at this---->"Calling all skeptics and cynics!! http://bit.ly/gzuhtX"
Harpo
