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I started working out!

I paid someone actual money to set up a routine for me and have finished the first week.

Still not very reliable at it...but I am trying to form a habit.

Your workout plan is for 3 days a week. Cardio will consist of 2 to 3
30-45 minute brisk walks weekly. In addition to this I have attached
a cardio interval workout for you. This is to be done either
following your band training, on a separate day, or on the same day as
your brisk walks. On the days that you do cardio (either brisk walk
or interval) follow the cardio diet plan listed on your diet unless it
is a band training day.

Order of The Workouts:

Week1:
Upper Body – Mon
Lower Body – Wed
Upper Body – Fri

Week 2:
Lower Body – Mon
Upper Body – Wed
Lower Body - Fri

To warm-up, I want you to walk briskly for 5 minutes, followed by 3
sets of 30 seconds of jumping jacks.

UPPER BODY

Sprinter's ab circuit
http://www.youtube.com/watch?v=izDf0MCR2DU
2 sets, rest 30 seconds between sets

Resistance Band Chest Press
http://www.expertvillage.com/video/26150_exercise-band-chest.htm
4 sets of 8

Resistance Band Tricep Extension
http://www.expertvillage.com/video/26145_exercise-band-triceps-curls.htm
3 sets of 8

Push Ups
http://www.youtube.com/watch?v=S990kHLMVFg
As many as possible
4 sets

Resistance Band Row
http://www.expertvillage.com/video/26149_exercise-band-upper-back.htm
4 sets of 10

Resistance Band Curls
http://www.expertvillage.com/video/26143_exercise-band-biceps-one.htm
4 sets of 10

LOWER BODY
Rest 30 seconds between sets

Resistance Band Squats
http://www.expertvillage.com/video/26146_exercise-band-squats.htm
4 sets of 12

Resistance Band Standing Calf Raises
http://www.youtube.com/watch?v=EDov9erVa70
1 set of 20

Hold the band just like in the squat except under your toes. Start
with your toes pulled up – the stretch position then explode up, go
slowly down. When you are back in the stretch position hold that
position for 10 seconds then repeat)

Bulgarian Squats
http://www.youtube.com/watch?v=q_Q8FKO7Ueg
4 sets of as many as you can

NOTE: I AM TOO FAT TO DO BULGARIAN SQUATS so he substituted this:
http://www.youtube.com/watch?v=xYTNEh4r5PI
Walking lunges.

Squat Jumps
http://www.youtube.com/watch?v=Nnyn8qOcyb4
4 sets of 8
Not able to go all the way down (ooh er missus) but trying.

CARDIO

First Interval Session
· Warm-Up: 5 Minutes at an Easy Intensity
· Interval 1: 1 Minute at a Moderate Intensity
· Recovery 1: 2 Minutes at an Easy Intensity
· Interval 2: 1 Minute at a Moderate Intensity
· Recovery 2: 2 Minutes at an Easy Intensity
· Interval 3: 1 Minute at a Moderate Intensity
· Recovery 3: 2 Minutes at an Easy Intensity
Second Interval Session
· Warm-Up: 3 Minutes at an Easy Intensity
· Interval 1: 1 Minute at a Moderate Intensity
· Recovery 1: 2 Minutes at an Easy Intensity
· Interval 2: 1 Minute at a Challenging Intensity
· Recovery 2: 2 Minutes at an Easy Intensity
· Interval 3: 1 Minute at a Challenging Intensity
· Recovery 3: 2 Minutes at an Easy Intensity
· Interval 4: 1 Minute at a Challenging Intensity
· Recovery 4: 2 Minutes at an Easy Intensity

Comments

( 2 comments — Leave a comment )
(Deleted comment)
dyfferent
6th Apr, 2009 19:04 (UTC)
I've lost a stone so far.
ikszox
17th Feb, 2013 02:28 (UTC)
what are you doing? Let’s chat Go Here dld.bz/chwZN
( 2 comments — Leave a comment )

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