Showing posts with label weekly. Show all posts
Showing posts with label weekly. Show all posts
Saturday, March 4, 2017
My Weekly Nutrition and Training Plan
My Weekly Nutrition and Training Plan
The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Two nights a week I have "treat" meals - whatever I choose. They are usually Saturday and Sunday night, but it does vary. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sundays. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that. I also do this to save money. I live alone so I cant really cook tons of different things during the week because its too expensive and will go bad. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday, same with my yogurt. You can read here for meal prep ideas!
Total down (since 11/25/13): 62 pounds!
Today I am over at the hugely inspirational blog; "Femme Fitale" talking all things health, fitness, weight loss, and my journey. It was a wonderful interview with in depth questions, and I think you may find a lot of information from it!
Meal 1 (7 AM)
2 eggs over easy with turkey bacon pieces and a 100 calorie Vita muffin
Meal 2 (9:30 AM)Meal 3 (1 PM)
Vegetarian mandarin "chikn" with steamed vegetables and homemade healthy mashed red potatoes
Vegetarian mandarin "chikn" with steamed vegetables and homemade healthy mashed red potatoes
Meal 4 (4 PM)
Quest Protein Chips and 1/4 cup low fat cottage cheese
Gym 5-6:30 PM
Meal 5 (6:30 PM) [Post workout]
Meal 6 (9 PM)
Bed time 11PM
-------------------------------
Sunday: (Rest)
Monday: (Core)
-20 minutes of high intensity interval training: Tredmill (Work: 3 minutes at 3.2 speed and 12 incline and rest 2 minutes at 3.4 speed and 0 incline. No holding onto the tredmill at all)
-10 minutes of cardio: Elliptical (Incline 9/10, Resistance 10)
- 3 sets of 45 second planks
- 3 sets of "Russian Twists" with a 10 pound weight plate
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of 10 elevated leg crunches
-10 minutes cardio: StairMill (5 minutes at 80 SPM and 5 minutes at 60 SPM. No holding onto machine)
Tuesday: (Weight Circuit + squats)
-30 minutes of cardio: StairMill (90 SPM regular work and 70 SPM with skipping every other step, 60 SPM for resting work - alternating all 3 levels every 3-4 minutes. Rest work is only 1 minute)
-Weight Circuit:
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
Sample workout
-Back Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)
-15 minutes cardio: Elliptical (Incline 9 and 12, Resistance 10)
Wednesday: (Core)
-20 minutes of high intensity interval training: Tredmill (Work: 3 minutes at 3.2 speed and 12 incline and rest 2 minutes at 3.4 speed and 0 incline. No holding onto the tredmill at all)
-10 minutes of cardio: Elliptical (Incline 9/10, Resistance 10)
-Back Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)
- 3 sets of 45 second planks
- 3 sets of "Russian Twists" with a 10 pound weight plate
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of 10 elevated leg crunches
-10 minutes cardio: StairMill (5 minutes at 80 SPM and 5 minutes at 60 SPM. No holding onto machine)
Thursday: (Weight Circuit)
-20 minutes of cardio: StairMill (90 SPM regular work and 70 SPM with skipping every other step, 60 SPM for resting work - alternating all 3 levels every 3-4 minutes. Rest work is only 1 minute)
-Weight Circuit:
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
Sample workout
-25 minutes cardio: Elliptical (Incline 9 and 12, Resistance 10)
Friday: (Rest - Traveling)
Saturday: (Weight Circuit)
-30 minutes of cardio: StairMill (90 SPM regular work and 70 SPM with skipping every other step, 60 SPM for resting work - alternating all 3 levels every 3-4 minutes. Rest work is only 1 minute)
-Weight Circuit:
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
Sample workout
-15 minutes cardio: Elliptical (Incline 9 and 12, Resistance 10)
Available link for download
Tuesday, February 14, 2017
My Weekly Training and Nutrition Plan
My Weekly Training and Nutrition Plan
The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Two nights a week I have "treat" meals - whatever I choose. They are usually Saturday and Sunday night, but it does vary. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sundays. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that. I also do this to save money. I live alone so I cant really cook tons of different things during the week because its too expensive and will go bad. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday, same with my yogurt. You can read here for meal prep ideas!
Total down (since 11/25/13): 64 pounds!
Meal 1 (7:15 AM)
1 egg, 1 egg white, spinach, and low fat cottage cheese all scrambled together, with a side of organic whole grain bread (the deli in my grocery store makes this fresh - it is so delicious).
Meal 2 (4 10:30 AM)
1 egg, 1 egg white, spinach, and low fat cottage cheese all scrambled together, with a side of organic whole grain bread (the deli in my grocery store makes this fresh - it is so delicious).
Meal 2 (4 10:30 AM)
Meal 3 (1:15 PM)
Chicken breast cooked via crock pot and cut with a side of hidden veggie macaroni and cheese casserole (I used spinach fettuccine noodles)
Meal 4 (3:45 PM)
Gym 4:30-6PM
Meal 5 (6:30 PM) [Post workout]
Angus beef pot roast that marinated in fat free Italian dressing, Worcestershire sauce, and Chicago seasoning for 24 hours then cooked low via crockpot; with a side of oven roasted asparagus topped with low fat mozzarella and a balsamic glaze.
Meal 6 (9 PM)
Bed time 11PM
-------------------------------
Sunday: (Rest)
Monday: (Weight Circuit)
-15 minutes cardio: Elliptical (Incline 9, Resistance 10)
-Weight Circuit:
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
Sample workout
-25 minutes cardio: Elliptical (Incline 9, Resistance 10)
Tuesday: (Full Body Plyometric)
Back in February, I wrote about my "at home" workout that I created since I was snowed in for two days and could not go to the gym. I call this "The Hot Mess Express". I create a playlist on my Iphone that is 35 minutes long and blast it on my Bluetooth speaker while I exercise. Its about 9-10 songs, so I do 9-10 different routines. I repeat the routine for the entire song then switch.
Below are different routines I do during a song. I repeat the exercises for the entire song then I will move onto the next routine. I did this for 35 minutes:
Mini suicides runs
Kickboxing cardio routines (I have 3-4 different routines for this. I do not know the names of the exercises so that is why I am not listing that out right now)
10 Jumpsquats, run in place, then 10 jumping jacks
10 regular jumping jacks, 10 scissor jumping jacks, jog around the living room
10 pushups, jog down the hallway, walking lunges back to the living room
20 burpees, 10 high kicks
10 pushups, jog around the couch, 10 jumpjacks
Wednesday: (Rest)
Thursday: (Weight Circuit)
-10 minutes cardio: Inclined walk on tredmill (speed: 3.5, incline: 7)
-Weight Circuit:
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
Sample workout
-35 minutes Lateral cardio
.
Friday: (Legs)
-20 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 10 and 11)
-Leg Workout:
-Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)
- Leg Extension (3 x 15, 50 pounds)
- Leg Curl (3 x 15, 110 pounds)
- Leg Press (3 x 10, 270 pounds)
-10 minutes of cardio: Elliptical (Incline, 9/12 and Resistance, 9)
-Hard, long Stretch
Saturday: (Weight Circuit)
-20 minutes cardio: Elliptical (Incline 9, Resistance 10)
-Weight Circuit:
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
Sample workout
-10 minutes cardio: Inclined walk on tredmill (speed: 3.5, incline: 7)
Available link for download
Thursday, February 9, 2017
My Weekly Nutrition and Training Plan Progress Picture
My Weekly Nutrition and Training Plan Progress Picture
The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Two nights a week I have "treat" meals - whatever I choose. They are usually Saturday and Sunday night, but it does vary. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sundays. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that. I also do this to save money. I live alone so I cant really cook tons of different things during the week because its too expensive and will go bad. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday, same with my yogurt. You can read here for meal prep ideas!
Total down (since 11/25/13): 54 pounds!
Meal 1 (7:15 AM)
2 slices of turkey bacon and 1/4 cup of plain grits with pepper.
I always buy the cleanest type of bacon I can, its worth the price.
Meal 2 (10:30 AM)
1 pack of Kays Natural protein chips and fresh grapes
Meal 3 (1:15 PM)
Meal 4 (4 PM) - [Pre-workout]
1 Quest Bar and an apple
Gym: 5-6:15(30)
Meal 5 (6:30 PM) [Post workout]
1 cup of Light and Fit 80 calorie Greek yogurt with fresh strawberries and chia seeds
Meal 6 (8:30 PM)
4 oz. Turkey meatloaf with fresh asparagus, and dark red kidney beans.
Bed time: 11 PM
- - - - - - - - - -
Sunday: (Rest) - done!
Monday: (Rest) - done!
Tuesday: (Weights) - done!
-25 minutes of cardio: StairMill ( HIIT: 150 SPM for my work and 60 SPM at rest. Work is 60 seconds, rest is 90 seconds)
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)
-Weight Circuit:
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
Sample workout
-20 minutes cardio: Elliptical (Incline 10, Resistance 9/12)
Wednesday: (Core)
-30 minutes of cardio: StairMill (80 SPM regular work and 70 SPM with skipping every other step, 60 SPM for resting work - alternating all 3 levels every 3-4 minutes. Rest work is only 1 minute)
- 3 sets of 45 second planks
- 3 sets of "Russian Twists" with a 10 pound weight plate
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of 10 elevated leg crunches
-10 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)
Thursday: (Weights)
-15 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)
- 3 sets of 45 second planks
- 3 sets of "Russian Twists" with a 10 pound weight plate
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of 10 elevated leg crunches
-10 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)
Friday: (Legs)
-20 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Leg Workout:
-Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)
- Leg Extension (3 x 15, 50 pounds)
- Leg Curl (3 x 15, 110 pounds)
- Leg Press (3 x 15, 270 pounds)
-10 minutes of cardio: Elliptical (Incline, 9 and Resistance, 9)
-Hard, long Stretch
Saturday: (Weights)
-20 minutes cardio: Elliptical (Incline 9/12/20 Resistance 10/11)
-Weight Circuit:
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
Sample workout
-25 minutes cardio: Elliptical (Incline 9, Resistance 10/11)
Available link for download
Tuesday, February 7, 2017
My Weekly Training and Nutrition Plan Progress Pictures I hit the 50 pound loss!
My Weekly Training and Nutrition Plan Progress Pictures I hit the 50 pound loss!
The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Two nights a week I have "treat" meals - whatever I choose. They are usually Saturday and Sunday night, but it does vary. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sundays. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that. I also do this to save money. I live alone so I cant really cook tons of different things during the week because its too expensive and will go bad. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday, same with my yogurt. You can read here for meal prep ideas!
Total down (since 11/25/13): 50 pounds!
I normally only weigh on Friday mornings because it is only necessary to weigh once a week. However, I did today as well, because as of Friday, I was at a 49 pound loss and I worked my butt off to finally reach 50!
Meal 1 (7:15 AM)
Meal 2 (10:30 AM)
1 pack of Kays Natural protein chips and fresh grapes
Meal 3 (1:15 PM)
Meal 4 (4 PM) - [Pre-workout]
1 Quest Bar and an apple
Gym: 5-6:15(30)
Meal 5 (6:30 PM) [Post workout]
1 cup of Light and Fit 80 calorie greek yogurt with fresh strawberries and chia seeds
Meal 6 (8:30 PM)
Turkey meatloaf with fresh asparagus, and made from scratch mashed sweet potatoes
Bed time: 11 PM
- - - - - - - - - -
Sunday: (Hiking) - done!
13 miles of hiking at Crowders Mountain
Monday: (Weights) - done!
-30 minutes of cardio: StairMill ( HIIT: 150 SPM for my work and 60 SPM at rest. Work is 60 seconds, rest is 90 seconds)
-Weight Circuit:
-Shoulders: Seated lateral raise machine, 50 pounds: 3 x 15
-Back: Lateral pull down machine, 75 pounds: 3 x 15
-Biceps: Standing bicep curls, 15 pounds: 3 x 15
-Chest: Lying chest press with dumbbells, 22.5 pounds: 3 x 15
-Triceps: Tricep kickbacks with dumbbells, 12.5 pounds: 3 x 15
Sample workout
-15 minutes cardio: Elliptical (Incline 9, Resistance 10)
Tuesday: (Core)
-10 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
-20 minutes cardio: Elliptical (Incline 9, Resistance 10)
- 3 sets of 45 second planks
- 3 sets of "Russian Twists" with a 10 pound weight plate
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of 10 elevated leg crunches
-10 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)
Wednesday: (Weights)
-20 minutes of cardio: StairMill ( HIIT: 150 SPM for my work and 60 SPM at rest. Work is 60 seconds, rest is 90 seconds)
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)
-Weight Circuit:
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
Sample workout
-10 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
Thursday: (Core)
-10 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
-20 minutes cardio: Elliptical (Incline 9, Resistance 10)
- 3 sets of 45 second planks
- 3 sets of "Russian Twists" with a 10 pound weight plate
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of 10 elevated leg crunches
-10 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)
Friday: (Legs)
-20 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Leg Workout:
-Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)
- Leg Extension (3 x 15, 50 pounds)
- Leg Curl (3 x 15, 110 pounds)
- Leg Press (3 x 15, 270 pounds)
-10 minutes of cardio: Elliptical (Incline, 9 and Resistance, 9)
-Hard, long Stretch
Saturday: (Rest)
Available link for download
Thursday, February 2, 2017
My Weekly Nutrition and Training Plan Updates
My Weekly Nutrition and Training Plan Updates
The below nutrition plan is what I eat Monday through Friday. Saturday and Sunday during the day I still eat clean but will eat whatever is left over or what I have around my apartment. Two nights a week I have "treat" meals - whatever I choose. They are usually Saturday and Sunday night, but it does vary. I switch up my eating every week. I plan the week before what I want to have for meals, make the grocery list, and prep the food on Sundays. A lot of times people will ask me if I get bored eating the same thing everyday. The answer is no. It is only 5 days a week that I eat the same thing. I eat to live - not live to eat. It took me a long time to come to that. I also do this to save money. I live alone so I cant really cook tons of different things during the week because its too expensive and will go bad. There are also ways you can switch up your eating day to day. Like my Quest Bars for instance; I eat a different flavor everyday, same with my yogurt. You can read here for meal prep ideas!
Total down (since 11/25/13): 55 pounds!
I wrote on Friday about how I am hitting my first plateau in the 7 months I have been pushing to lose weight. It happens, its inevitable. Especially when you have a significant amount to lose - it takes a really long time. I trying to lose 80 pounds total. That is a lot, and I am doing it solely by eating clean and exercising. Its a slow process, one that not a lot people understand, unless you have done it yourself. Its going to take about 10-11 months. I am OK with that because I know I am making it a lifestyle, embedding healthy habits into myself, and because as I am losing the fat, I am adding muscle to help prevent any sagging of the skin. For anyone who thinks I am not making good progress, I dont look that different, or anything like that, I am doing the best I can while working 2 full time jobs that are both immensely demanding, traveling a lot on the weekends, and regular life things, especially that come with living alone. My family is going through a lot, so I have had to take a lot more trips back to my hometown than normal. I have had every reason to give up this new journey I started and I havent. Nor have I fell off track. I have learned to take pain and negativity and make it fuel me to be better. Regardless, I feel amazing and I look completely different, especially naked. I gotten have so much stronger, I have become so much more conditioned with working out than I ever thought possible. Plus working out is really fun because I can push my limits so much harder. One positive thing lately; I am SO proud of my arm progress. I am telling you guys, my arms are my biggest trouble spot. I have always said they look way too big for my body. Initially it was like I was adding muscle, but the fat was not going anywhere! It looked awful. Thankfully with patience, heavy lifting, and pushing on, it has really changed.
Meal 1 (7:15 AM)
Meal 2 (4 10:30 AM)
Meal 2 (4 10:30 AM)
Meal 3 (1:15 PM)
Clean Spaghetti: 4 oz of quinoa spaghetti noodles with 99% fat free ground turkey, organic tomato sauce, and crumbled low fat feta cheese
Clean Spaghetti: 4 oz of quinoa spaghetti noodles with 99% fat free ground turkey, organic tomato sauce, and crumbled low fat feta cheese
Meal 4 (3:45 PM)
1/4 cup of plain grits with 2 tablespoons of turkey bacon pieces
Gym 4:30-6PM
Meal 5 (6:30 PM) [Post workout]
1 egg white, 1 egg, and 1/2 cup of low sugar/high fiber cereal with Unsweetened Vanilla Almond Milk
Meal 6 (9 PM)
4 oz of chicken breast cooked via stove top with Carolina Blackened seasoning after marinating in fat free Italian dressing with a side of sweet potato fries and edamame.
Bed time 11PM
-------------------------------
Sunday: (Rest)
Monday: (Core) - done!
-10 minutes cardio: Elliptical (Incline 9, Resistance 10)
- 3 sets of "Russian Twists" with a 10 pound weight plate
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of 10 elevated leg crunches
-20 minutes cardio: Elliptical (Incline 9, Resistance 10)
Tuesday: (Weights) - done!
-30 minutes of cardio: StairMill (80 SPM regular work and 70 SPM with skipping every other step, 60 SPM for resting work - alternating all 3 levels every 3-4 minutes. Rest work is only 1 minute)
-Weight Circuit:
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
Sample workout
-Back Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)
-15 minutes cardio: Elliptical (Incline 9 and 12, Resistance 10)
Wednesday: (Core)
-10 minutes cardio: StairMill (5 minutes at 80 SPM and 5 minutes at 60 SPM. No holding onto machine)
-15 minutes of cardio (Elliptical: Incline 9/10, Resistance 10)
- 3 sets of 45 second planks
- 3 sets of "Russian Twists" with a 10 pound weight plate
- 3 sets of 20 crunches
- 3 sets of 20 heel touches
- 3 sets of 10 elevated leg crunches
-15 minutes of high intensity interval training: Tredmill (Work: 3 minutes at 3.2 speed and 12 incline and rest 2 minutes at 3.4 speed and 0 incline. No holding onto the tredmill at all)
Thursday: (Weights)
-20 minutes of high intensity interval training: Tredmill (Work: 3 minutes at 3.2 speed and 12 incline and rest 2 minutes at 3.4 speed and 0 incline. No holding onto the tredmill at all)
-10 minutes of cardio: Elliptical (Incline 9/10, Resistance 10)
-Weight Circuit:
-Shoulders: 3 x 15
-Back: 3 x 15
-Biceps: 3 x 15
-Chest: 3 x 15
-Triceps: 3 x 15
Sample workout
-10 minutes cardio: StairMill (5 minutes at 80 SPM and 5 minutes at 60 SPM. No holding onto machine)
.
Friday: (Legs)
-20 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)
-Leg Workout:
-Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)
- Leg Extension (3 x 15, 50 pounds)
- Leg Curl (3 x 15, 110 pounds)
- Leg Press (3 x 10, 270 pounds)
-10 minutes of cardio: Elliptical (Incline, 9/12 and Resistance, 9)
-Hard, long Stretch
Saturday: (Rest)
Share your nutrition and fitness, and link up with these ladies!
Available link for download
Subscribe to:
Posts (Atom)