Week 1 - 4
After the 4th week, I will add on just a little bit more weight and/or reps, change around the strength exercises and drop one and add a new exercise so I don't hit an annoying plateau that we all dread. Plus, I want to keep my muscles challenged. I will also up the cardio to build more endurance. I may also add a new (harder) class or try a different cardio exercise all together (like the bicycle or yoga). I am taking it easy at first to avoid injury or a burn-out. I know the importance of taking things slowly. Many rush full force into something, at times training way above their fitness capability and burn-out quickly seeing exercise as too hard of a task. Yet, if you take it easy, build endurance and a bit of strength, you can add on weight, speed, etc. and actually see your progress thus making you aching to go back everyday to see your fitness improve and, more importantly, see yourself, strength, endurance and your self-esteem improve as well. :-)
IMPORTANT: *Please people, use your common sense here, if you do decide to follow along with me, go see your doctor to see if you have any undiscovered illness or anything of the sort. I am in no way a doctor or a fitness expert. This exercise regimen is meant for my use only. Follow at your own risk*
Stretches:
Prone Ab stretch (hold for 10-15 seconds)
Seated Hamstring stretch (hold for 10 1-15 seconds)
Hands down Calf stretch (hold for 10-15 seconds)
Standing Quadricep stretch (hold for 10-15 seconds)
Behind Head Tricep stretch (hold for 10-15 seconds)
Front Body Cross (hold for 10-15 seconds)
Standing Cat stretch (hold for 10-15 seconds)
Neck Holds (hold for 10-15 seconds)
Bend leg stretch (hold for 10-15 seconds)
Bend leg right/left leg stretch (hold for 10-15 seconds)
Ankle forward & backward twists (10 forth & back)
Foot pointers (10 each leg)
Strength Exercises:
LEGS
Floor Exercises:
Ball with weights (10 reps 2 sets)
Dirty Dog (10 reps 2 sets)
Donkey Kicks (10 reps 2 sets)
Leg raises (10 reps 2 sets)
Machine Exercises:
Glute isolater (12 reps 2 sets)
Leg curl (12 reps 2 sets)
ARMS
Push ups (10 reps 2 sets)
Bicep curl (10 reps 2 sets)
Side arm up (10 reps 2 sets)
Tricep ups (10 reps 2 sets)
Shoulder press on ball (10 reps 2 sets)
Lawn Mower (10 reps 2 sets)
ABS
Crunches (20 reps)
Side Crunches (20 reps)
Lift & Touch (20 reps)
Weighted crunches (20 reps)
Bicycles (20 reps)
Slow 3 count-Hold Crunch (10 reps)
Legs in the air Crunches (20 reps)
Oblique rock crunch (20 reps)
Cardio Exercises:
1.0 miles on Treadmill (3.5-5.0 mph, jog 2 minutes, walk 2 minutes)
Elliptical trainer (10-20 minutes, 3-5 ramp, 1-2 resistance)
Exercise tapes (variety, 30-60 minutes)
Gym group workouts: Hi-Lo Aerobics (Tuesday), Kardio Kick (Wednesday)
Power Cardio Day:
(This is one day of the week)
Stretches
Alternate leg step (3 step lifters, 2 minutes, march in place 1 minute, repeat 3 times)
1.5 miles (3.0-5.0 mph, jog 2 minutes, walk 1 minutes)
Elliptical trainer (15 minutes, 3-5 ramp, 1-2 resistance)
Cool down & stretch
Rest day:
One day of choice, I will take a day off from exercising all together so my body can recuperate. I understand that although I want to lose weight and gain muscle, resting is the most important aspect of exercising. As they say, too much of a good thing is actually bad.
My Exercise Personal Schedule