Like my good friend and Boot Camp for Women - BBK trainer Ken Williams always says, "Preparation is the key to success." We prepare for everything in our lives. We prepare for our jobs, our kids, our families, our vacations, and our shopping sprees, but we don't always take time to prepare for taking care of our health. So, I'm not only going to try to make a plan for what to eat everyday, but I'm also going to plan for how I will exercise. Going into exercise with a plan helps you to focus your workouts, save time, and train your body more effectively and efficiently. This is my plan for the week.
Three Days
10 minute cardio warm up (treadmill or elliptical machine)
Terrible Twos Workout (This workout consists of doing two exercises for each muscle group during one workout. These exercises should be done in supersets which means that you do one set of one exercise then move swiftly into a set of the other exercise without a rest period). Do a set of 10-25 reps of abdominal exercises before transitioning to another body part.
- Legs - Squats 3 sets of 25 + Step ups 3 sets of 25
- Chest - Bench Press 3 sets of 10 + Dumbell flys 3 sets of 10
- Back - Pull ups 3 sets of 10 + Bent over rows 3 sets of 10
- Arms - Bicep curls 3 sets of 10 + tricep extensions 3 sets of 10
- Shoulders - Dumbell overhead press sets of 10 + Twenty ones 3 sets
30 minute cardio finisher (elliptical machine)
Days Four and Five
40 minutes of Cardio + Ab Work
or
Take a one hour exercise class
Days Six and Seven
Rest or light homework
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