Monthly Archives: March 2016

How Many Mondays Since you Said, "I'll Start next week"?

Week 11 is Here!

How Many Mondays Since you Said, "I'll Start next week"?

Welcome to Week 11 – We are to the point of almost 3 months in, Can you believe it? At this point your friends and family should be noticing the difference and you should be feeling great these days and more energy to match it. So lets dive into a new week and see what results we can produce this week.

Monday: 3 reps of 10 Bench Press, 3 reps of 10 lateral Pull Down, 45 minutes of H-I-I-T Cardio

Tuesday: 3 reps of 10 Leg Press, 3 reps of 10 Squats, 30 minutes of H-I-I-T Cardio

Wednesday: Rest

Thursday: 3 reps of 10 Bench Press, 3 reps of 10 lateral Pull Down, 45 minutes of H-I-I-T Cardio

Friday: 3 reps of 10 Leg Press, 3 reps of 10 Squats, 30 minutes of H-I-I-T Cardio

Saturday: 30 minutes of H-I-I-T Cardio, 25 sit-ups

Sunday: Rest

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Week 10!

Welcome to a new week! We are starting on week 10 and I bet you are feeling great about yourself. This week we are going to be hitting the cardio hard and the weights harder.

Monday: 30 minutes of H-I-I-T Cardio, 20 push-ups, 3 reps of 10 on Bench Press, 3 Reps of 10 on lateral pull-down

Tuesday: 15 minutes of H-I-I-T Cardio, 100 jumping Jacks, 3 reps of 10 on Leg Press, 3 Reps of 10 performing squats

Wednesday: Rest

Thursday: 30 minutes of H-I-I-T Cardio, 20 push-ups, 3 reps of 10 on Bench Press, 3 Reps of 10 on lateral pull-down

Friday:15 minutes of H-I-I-T Cardio, 100 jumping Jacks, 3 reps of 10 on Leg Press, 3 Reps of 10 performing squats

Saturday:30 minutes of H-I-I-T Cardio, 20 push-ups, 3 reps of 10 on Bench Press, 3 Reps of 10 on lateral pull-down

Sunday: Rest

Week 9

Welcome to Week 9, I hope the softer week this last week helped you get some rest in and ready to get back at it again. Just keep telling yourself this is a lifestyle change! We are changing our way of life to make us healthier for ourselves, not anyone else. This is about making us feel better. Look in that mirror and appreciate the change you are seeing from your hard work.

Work Out 1:
35 Minutes Cardio on Treadmill
3 sets of 10 Bench Press
3 sets of 10 Pull Ups
3 sets of 10 Bicep Curls
15 Minutes of H-I-I-T Cardio

Work Out 2:
25 Minutes Cardio on Treadmill
3 sets of 10 squats
10 sets of 10 stair steps
3 sets of 10 Jumping Jacks
15 Minutes of H-I-I-T Cardio

Monday: Work Out 1
Tuesday: Work Out 2
Wednesday: Workout 1
Thursday: Rest
Friday: Work Out 2
Saturday: Workout 1
Sunday: Work Out 2