JessicaRabbit83 
"Complete makeover! Trying to cut my weight in half and get healthy and fit!"
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This is the new plan that I started following this past Monday, April 13th. Previously I was doing 30-45min of cardio and sparadically doing my ab and strength training. I've changed up my routine because my trainer told me it's time to step up my cardio and that I need to make sure that I am strength training with low weight and high reps to attain more muscle tone to help burn more calories during my workout and my everyday life. She also stressed the necessity of this when I was telling her my concerns regarding being able to have a toned body after a large weight loss. She told me that as long as I lose the weight slow and stay on top of my strength training as well as my cardio I will have no problem reaching my "flat tummy" goal. Woo hoo!
Daily Exercise Routine
Monday, Wednesday, Friday Routine
Cardio: 60 minutes on one machine or 30 minutes on two different machines.
Abs: Manual Oblique Crunches- 3 sets of 20 reps on each side.
Crunch Machine- 5 sets of 20 reps with 50 lbs of weight.
Upper Body: Pull Downs- 3 sets of 20 reps with 20 lbs of weight.
Fly Machine- 3 sets of 20 reps with 20 lbs of weight.
Chest Press- 3 sets of 20 reps with 20 lbs of weight.
Triceps Machine- 3 sets of 20 reps with 20 lbs of weight.
Back Row Machine- 3 sets of 20 reps with 20 lbs of weight.
Manual Curl- 3 sets of 20 reps with 20 lb bar weight.
Manual Push Down- 3 sets of 20 reps with 20 lb bar weight.
Tuesday, Thursday Routine
Cardio: 60 minutes on one machine or 30 minutes on two different machines.
Abs: Manual Oblique Crunches- 3 sets of 20 reps on each side.
Crunch Machine- 5 sets of 20 reps with 50 lbs of weight.
Lower Body: Inner Thigh Machine- 3 sets of 20 reps with 25 lbs of weight.
Outer Thigh Machine- 3 sets of 20 reps with 25 lbs of weight.
Leg Extension Machine- 3 sets of 20 reps with 25 lbs of weight.
Leg Curl Machine- 3 sets of 20 reps with 25 lbs of weight.
Manual Lunge- 3 sets of 10 reps each leg.
Manual Squat- 3 sets of 10 reps each leg.
Manual Heel Raises- 3 sets of 20 reps.
Manual Wall Sits- 3 sets of 20 reps with medium size exercise ball. |
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