empress2k 
"My goal is to reach my body's full potential by shedding all extra fat and maintaining my current muscle while increasing its strength and tone."
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Step 1: October 8th, 2007
Just started Jillian Michaels's 12-week "Winning by Losing Program." So far I am loving it. You walk away feeling that your whole body was worked on. The variety and changes in exercise also makes it more upbeat and entertaining. So there it goes:
Week 1 - 2
Monday: Chest, Shoulder, Triceps, Quads, Rectus Abs - 3 sets x 15 reps without rest in between
Circuit 1: Push-ups, Squats
Circuit 2: Dumbbell Chest, Flys, Sumo Squats
Circuit 3: Bench Dips, Leg Extensions
Circuit 4: Lateral Raises, Jumping Jacks (1 min), Basic Crunches
Circuit 5: Tricep Extensions, Jump Rope (1 min), Scissors
Tuesday: Back, Biceps, Hamstrings, Glutes, Obliques
Circuit 1: Wide-G Lat Pull Downs, Stiff-Leg Dead Lifts
Circuit 2: Medium-G Seated Cable Row, Static Lunges (on each leg)
Circuit 3: Back Extensions, Hamstring Curls
Circuit 4: Dumbell Curls. Jumping Jacks (1 min.) Bicycle Crunches
Circuit 5: Concentration Curls, Jump Rope (1 min.), Russian Twists
Wendsday: Supposed to rest, but do 30 min of cardio with another 5 to warm up and 5 to cool down.
Thursday: Chest, Shoulders, Triceps, Quads, REctus Abs
Circuit 1: DB Chest Presses, HAck Squats
Circuit 2: DB chest Flys, Sumo Squats
Circuit 3: Bench Dips, Leg Extensions
Circuit 4: Shoulder Press, Jumping Jacks (1 min), Plank Twists
Circuit 5: Kick Backs, Jump Rope (1 min.), Riverse Crunches
Friday: Back, Biceps, Hamstrings, Glutes, Obliques
Circuit 1: Terry Pulls, Side Lundges
Circuit 2: Close-G Pull-Down, Leg Press
Circuit 3: Superman Pelvic Thrusts
Circuit 4: Hammer Curls, Jumping Jacks (1min), Plank Twists
Circuit 5: Reverse Curls, Jum Rope (1 min), 50 Bicycles
Saturday: 1 hours cardio of my choice: 5 min warm up at 70% of max heart rate, 50 min at 80-85% of max heart rate and 5 min cool down at 65% of max heart rate.
Step 2: October 22, 2007
On to Week 3 - 4 program. |
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