Weight Program
4 Weeks of Alternating Complimentary Muscle Groups (5 days):
- Biceps & Triceps
Chest & Back
Shoulders & Abdominals
Quadriceps & Calves
Hamstring &Gluteus
- Chest & Triceps
Back & Biceps
Legs- All
Shoulders
Abdominals & Core
- Back
Chest, Triceps& Biceps
Quadriceps & Hip Abductor
Hamstrings & Adductor
Shoulders & Abdominals
- Chest
Shoulders & Back
Quadriceps & Gluteus
Hamstrings & Gluteus
Abdominals & Arms
Lifting Plan & Purpose:
- To Tone & Cut
- 15 reps or more
- About 3 sets or each workout give or take
- Low to moderate weights/resistance
- Continuous transitional movement (keep moving/alternating quickly)
- Plyometrics
- Keep Heart rate at 140+ during lifting
Daily:
10 minuets of Continuous Abdominal Work: So I’m working out my core 6 days a week
Weekly:
An Additional Gluteus Workout: Wherever it fits in so I am hitting my butt twice a week
Equipment at Home
Medicine Ball -10 lbs
5 lbs hand weights
8 lbs hand weights
15lbs hand weights
Resistance Strap
Yoga Mat
Jump Rope
Stop Watch
Ankle Weights -1-10lbs
Pilates Ball
****Weight Training at home not exceeding 2 times weekly****
Static Stretching of muscle group worked daily
Cardio Program
(Alternating Plan every 2 weeks)
Fat Burning:
- Cardio after Weights
- 45 minutes or more
- Low stress, Low Impact
- Slow Steady Pace
- Heart Rate Range 130-150 (Low end Target HR)
Examples:
Treadmill Incline Walk
Speed Walk w/ Arm Weights
Biking
Yoga/ Pilates
Calisthetics
Performance:
- Cardio Before Weights
- For speed/time/distance
- Time variations
- Lower Resistance/Incline
- Heart rate at least 150
Examples:
Running distance
Running Timed miles
Cycling Classes
Jump rope
Ladders
Kick Boxing
Endurance/ Speed:
- Cardio Before Weights
- Intervals (1 in 3 ratio)
- Heart Rate Fluctuates
- Low Resistance to High Resistance
- Slow Speed to Quick Speed
- Break time (Down time/ work time)
Examples:
Biking/running Hills
Alternating Walking/Jogging/sprinting
Alternating cardio Equipment
Aerobics Class
Dancing Classes
Bleacher runs
Cycling Classes
Power:
- Cardio After Weights
- Higher Resistance
- 20 minutes minimum
- Steady pace or Gradual Speed/ Intensity increase
- Target Heart Rate Range
Examples:
Stair Master
Incline Jogs
Power Pump Class
Step Classes
Elliptical Trainer (resistance+)
At Home/Outdoors
Running
Hill Sprints
Stairs/Bleachers
Hiking
Yoga/Pilates
Jump Rope
Ladders
Cardio Day
· Once a week (day #6 workout)
· No Weight Training
· Hard Cardio
· One hour or more!
· Full Body Deep Static Stretch
Work Out Schedule
2 months/8 weeks
Monday Tuesday Wednesday Thursday Friday Saturday
1. 10 min Abs 10 min Abs 10 min Abs 10 min Abs 10 min Abs 10 min Abs
Weight Training Muscle Group #1(Monday-Friday) 10 min Buns
Performance Cardio (Monday-Friday) Cardio Day!
2. 10 min Abs 10 min Abs 10 min Abs 10 min Abs 10 min Abs 10 min Abs
Weight Training Muscle Group #2(Monday-Friday) 10 min Buns
Performance Cardio (Monday-Friday) Cardio Day!
3. 10 min Abs 10 min Abs 10 min Abs 10 min Abs 10 min Abs 10 min Abs
Weight Training Muscle Group #3(Monday-Friday) 10 min Buns
Fat Burning Cardio (Monday-Friday) Cardio Day!
4. 10 min Abs 10 min Abs 10 min Abs 10 min Abs 10 min Abs 10 min Abs
Weight Training Muscle Group #4(Monday-Friday) 10 min Buns
Fat Burning Cardio (Monday-Friday) Cardio Day!
5. 10 min Abs 10 min Abs 10 min Abs 10 min Abs 10 min Abs 10 min Abs
Weight Training Muscle Group #1(Monday-Friday) 10 min Buns
Endurance/Speed Cardio (Monday-Friday) Cardio Day!
6. 10 min Abs 10 min Abs 10 min Abs 10 min Abs 10 min Abs 10 min Abs
Weight Training Muscle Group #2(Monday-Friday) 10 min Buns
Endurance/Speed Cardio (Monday-Friday) Cardio Day!
7. 10 min Abs 10 min Abs 10 min Abs 10 min Abs 10 min Abs 10 min Abs
Weight Training Muscle Group #3(Monday-Friday) 10 min Buns
Power Cardio (Monday-Friday) Cardio Day!
8. 10 min Abs 10 min Abs 10 min Abs 10 min Abs 10 min Abs 10 min Abs
Weight Training Muscle Group #4(Monday-Friday) 10 min Buns
Power Cardio (Monday-Friday) Cardio Day!
