Author Archives: limacyclery

Let it Happen Again

Memorial Day came and went and just like that did my comment to healthy life. Something i am finding is we are making a lifestyle change, i keep letting myself eat the junk and tell myself that i will do better tomorrow but tomorrow comes and i want the taste of the ice cream or pizza again and it becomes an endless loop that is always pulling me in the wrong direction.

So this time I am going to look at differently, I am going to look at it as a lifestyle change but the exercise will be the key. Call us a Lima Cyclery so we can get you the home equipment you need to get this going right. I find myself constantly trying to go to the gym but then finding excuses not to go over there. With the equipment at home and the investment made it is harder to tell myself it will be okay if i skip today. If you have old equipment at home give us a call and we will get it brought in for a tune-up. You don’t want to get hurt because something isn’t working like it is suppose to.

This week we are going to push hard and spend time on the treadmill again and add some body weight exercises in. Easy things we can do at home to get the process going right.

Monday, Wednesday, and Friday – 30 minutes of running, i prefer the treadmill on a medium speed and tall height setting. It gives that legs a good muscle workout at the same time

Tuesday, Thursday, and Saturday – 15 minutes on that treadmill, 50 jumping jacks, and plank as long as you can. Use your weight to your advantage to help get you moving and burning the calories.

Never Gonna Keep Me Down

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The Joy of a New day, New Week or New Month is you have the chance to start fresh and forgot about the junk you have put inside yourself over the last month and a half. I let a cheat week turn into almost a full two months of cheating. I am starting fresh this week and i hope you have not kept up on your plan you will do the same too. It will be a light workout week just trying to get accustomed to it again.

We are going to workout Monday, Tuesday, Wednesday (Rest), Thursday, Friday, Saturday, Sunday (Rest)

Everyday you hit the home gym this week we are spending 30 minutes on the treadmill at a medium interval from your normal routine where we finished last time. You don’t want to go to hard and tire yourself out before we start getting into harder workouts next week.

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

Week 8 ——— Free Week!

This is a free week. You have been doing great, and for that you should reward yourself. We will call this a free week, by free week it doesn’t mean not to work out. For example my free week exercise will be 7 days of 30 minutes a day on the treadmill at a moderate pace. We are taking the time this week to reflect on our accomplishments, give our body time to rest and rebuild but we need to get our daily recommended 30 minutes in because it is good for our hearts and our sanity. It takes a lot of determination to make it this far and keep telling yourself good job, these workouts are your footprints to a better life.

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Week 7!

We are now moving into Week 7! Great job, you are doing it. You should have started seeing results from all of you hard work! Lets keep it up and see where we can go from here.

Monday: 45 Minutes H-I-I-T training on treadmill, 25 push-ups, and 100 jumping jacks
Tuesday: 30 minutes H-I-I-T training on treadmill, 25 squats, 25 push-ups, and 75 jumping jacks

Wednesday: Rest

Thursday: 45 Minutes H-I-I-T training on treadmill, 25 push-ups, and 100 jumping jacks
Friday: 30 minutes H-I-I-T training on treadmill, 25 squats, 25 push-ups, and 75 jumping jacks
Saturday: 45 Minutes H-I-I-T training on treadmill, 25 push-ups, and 100 jumping jacks

Sunday: Rest

Week 6 Workout

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Time to begin Week 6, at week 6 you should be noticing some changes to your body for the better and you are probably not as tired after your workout is completed.

Lets kick it up a notch this week and burn the calories we put on for valentines day last night

Monday: 45 Minutes of H-I-I-T Cardio on your machine of choice, 50 jumping jacks, Plank as long as you can, and 10 push-ups

Tuesday: 20 Minutes H-I-I-T Cardio, 100 jumping jacks, plank as long as you can, 10 push-ups, 10 squats

Wednesday: Rest

Thursday: 45 minutes of H-I-I-T Cardio, 50 jumping jacks, plank as long as you can, 10 Push-ups’

Friday: 20 Minutes H-I-I-T Cardio, 100 jumping jacks, plank as long as you can, 10 push-ups, 10 squats

Saturday: 20 Minutes H-I-I-T Cardio, 100 jumping jacks, plank as long as you can, 10 push-ups, 10 squats

Sunday: Rest

Week 5 Workout

we are going to go a little lighter this week. The results are easier to see these days and we are going to push hard next week so lets give our muscles a little chance to rest.

Monday: 30 min on Treadmill 4 mph or above, 50 jumping jacks

Tuesday: plank as long as you can, 30 min on treadmill 4 mph or above

Wednesday: Rest

Thursday: Plank as long as you can, 30 min on treadmill 4 mph or above, 50 jumping jacks

Friday: 30 minutes on treadmill increasing speed intervals every 5 minutes

Saturday: Rest

Sunday: Plank as long as you can, 30 min on treadmill 4 mph or above, 50 jumpping jacks

Week 4 workout

Here we are in week 4! At this point you should be seeing some results no matter how small they are. We are going to work a high intensity workout this week to help us feel the burn.

Monday: 100 crunches, 90 Jumping Jacks, 80 Lunges, 70 Squats, 60 Seconds Running in Place, 50 Second Plank, 40 Jumping Jacks, 30 Squats, 20 High Knees, 10 push ups

Tuesday: 30 minutes on Treadmill, 20 push ups, 10 squats

Wednesday: Break

Thursday: 100 crunches, 90 Jumping Jacks, 80 Lunges, 70 Squats, 60 Seconds Running in Place, 50 Second Plank, 40 Jumping Jacks, 30 Squats, 20 High Knees, 10 push ups

Friday: 30 minutes on Treadmill, 20 push ups, 10 squats

Saturday: Break

Sunday: 100 crunches, 90 Jumping Jacks, 80 Lunges, 70 Squats, 60 Seconds Running in Place, 50 Second Plank, 40 Jumping Jacks, 30 Squats, 20 High Knees, 10 push ups