During the next 2 weeks we will be training the whole body during each of the three weekly workouts. Don't forget to bring a bottle of water and a towel to your workouts.
Remember we want to add activity into all areas of our life. To introduce the fat-torching system, you'll be making new choices this week to weave your commitment to fitness into your daily activities. You'll need to make choices each weekday that will total roughly 10 purposeful effort minutes that haven't previously been part of your day. Always use a watch to keep track of your time. Here is your cardio challenge:
During Monday- Friday your objective is to collect 10 points (10 minutes worth of Cardio in addition to your daily workout assignments
Focus not on exact time, but rather on making the best use of each activity
Fail to collect all 10 points and you lose ALL credit for that day
You need 50 points by week's end to meet the challenge
Remember, one of the best opportunities for most is getting to and from work.
If you drive to work, park far enough away to add a brisk 5 minute walk. Don't just focs on the walk from the car, but work on the walk back too. This will add up to the 10 minutes total of effort you need for the day. Also, focus on the effort you put into the walk and not as much on the time.
Whenever you can, choose the stairs over the elecator. If you live or work in a high-rise building, take the stairs for 5 minutes, then take the elvator up for the remainder. Challenge yourself: If you carry a briefcase, switch hands halfway through to balance out the effort.
If your circumstances absolutely prevent you from adding effort to your daily trip to work, try integrating your activity into your work hours.
take a brisk 10 minute walk at lunch time or during a meal break.
Take 2 brisk 5 minute walks or climb stairs during short work breaks
Do whatever it takes to get those 50 points by the end of the week, and you'll be on your way to reaching your goals!
Wednesday's workout:
Lunge 3x8
DB swing 3x4
DB incline 3x10
Deadlift 3x10
Leg press 2x20
Tricep pressdowns 2x20
Cybex bicep 2x20
DB overhead press 2x20
Seated leg curl 2x20
Seated calf raise 2x20
Reverse crunch 3x20
Swiss ball crunch 3x20
To Your Success!
4 comments:
Tomorrow will be my Day #1 what day are we suppose to start with? Also, does this program consist of the 3 weekly workouts that you post, which are resistance and then the other 2 days we do are cardio or are we suppose to do cardio every day, add the 10 point challenge and then also do the 3 resistance workouts you will be posting?
Just looked at the nutrition part of the program and I am totally confused! Are we suppose to use the meal plan for Week 2 and add any 3 of the 100 calorie snacks suggested on the back of the 1+2+3+4 sheet? Or do we use the 1+2+3+4 sheet as our guide? The meal plan week 2 does not seem to fit with the 1+2+3+4 sheet from the week before. Can you please explain? Thank you
I completed the wrong exercises last night. I accidentally did Monday's exercises. I may try to add Wednesday's to the cardio workout. I also did not post that I did 30 minutes on the treadmill on Monday.
Monday Wednesday and Friday will be resitance days. You can start with today's workout as your day one. Tuesday and Thursday will be geared for cardio work, and Saturday and Sunday will be used for Active Recovery.
Your 10 point challenge is in addition to your scheduled workouts.
Also don't be surprised if we do resistance and cardio on both days sometimes. Expect the unexpected. Your body will constantly be changing.
Meal Plan:
Good Questions;
The meal plan is a sample meal plan or you can make your own meals following the 1+2+3 sheet. Your choice.
Add the 100 calorie snacks between your meals
The 1+2+3 is used for a reference guide as to what are good food choices.
Also please remember that the meal plan isn't tailored to you and is just a sample.
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