Category Archives: Exercise

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

weight-loss

 

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

Are you ready to get Fit this Year!

Every year we all set goals for ourselves and if you don’t it is something you should do. Like many my goal this year is to get into the best shape of my life. This year I am going to help you with a weekly training plan. Every Sunday we will post the exercises for the new week and I will be doing them along with all of you.

Always start and finish every exercise routine with stretching! And as always consult with your doctor before starting any new exercise or diet plans!

Monday: 30 minutes of H-I-I-T Cardio on Treadmill
High Intensity Interval Training — Start out with a comfortable speed and every 5 minutes increase the speed to a running pace for 30 seconds

Tuesday: 15 Minuets of H-I-I-T Cardio on Treadmill, 15 Minutes of Strength Training of your choice, and then another 10 minutes on the Eliptical

Wednesday: Rest Day

Thursday: 30 minutes of H-I-I-T Cardio on Treadmill

Friday: 15 Minuets of H-I-I-T Cardio on Treadmill, 15 Minutes of Strength Training of your choice, and then another 10 minutes on the Eliptical

Saturday: 30 minutes of H-I-I-T Cardio on Treadmill

Sunday: Rest Day

 

don't accept failure

don’t accept failure