sira5106 
"My goal is drop another 25 pounds, to get my body fat % under 20 by 2010 and to look great in nothing."
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WORKOUT PLAN (5/10-5/30)
MONDAY:
Morning: 30 min Tempo Run
15 min Elliptical
15 min Bike
15 min Run
15 min Elliptical
20 min Abs
TUESDAY: OFF
WEDNESDAY:
4.5 mile run
60 min Total Body Strength Training
10 min Stretching
THURSDAY:
Morning: 4.5 mile Run
30 min Elliptical
20 min Abs
10 min Stretching
FRIDAY:
3.5 mile run
30 min Elliptical
60 min Total Body Strength Training
10 min Stretching
SATURDAY (Wedding today, no gym access):
6.5 mile Run
20 min Abs
10 min Stretching
SUNDAY:
20 min Elliptical
60 min Total Body Training
20 min Abs
15 min Stretching
~~~~~~~~~~~~~~~~~NUTRITION (1300-1500 calories a day)~~~~~~~~~~~~~~~
Sunday: didn't track
Monday: didn't track
Tuesday: GREAT DAY!!
1440 calories, 56% carbs (176g) , 10% fat (32g), 34% protein (111g).... still got my mac n' cheese and to eat my chocolate cake too!
Wednesday:
Thursday:
Friday:
Saturd ay:
i am taking my abs workouts from smurfette's blog a long time ago! god, she is freaking amazing..and the Abs Diet book for strength training workouts.
~~~~~~~~~~~~~~~~~~~~~~~~Stren gth Workouts~~~~~~~~~~~~~~~~~~~~~~~
Taken directly from the Abs Diet by David Zinczenko
Wednesday: 1 hr Total Body Strength Training Workout w/Leg Emphasis.
Complete entire Circuit three times.
Squat, 10 - 12 reps, 30 sec rest
Bench Press, 10 reps, 30 sec rest
Pulldown, 10 reps, 30 sec rest
Traveling Lunge, 10 - 12 reps each leg, 30 sec rest
Military Press, 10 reps, 30 sec rest
Upright Row, 10 reps, 30 sec rest
Step Up, 10 - 12 reps each leg, 30 sec rest
Tricep Pushdown, 10 - 12 reps, 30 sec rest
Leg Extension, 10 - 12 reps, 30 sec rest
Bicep Curl, 10 reps, 30 sec rest
Leg Curl, 10 - 12 reps, 30 sec rest
Friday: 1 hr Total Body Strength Training Workout w/Abs Emphasis.
Complete one set of each Ab exercise*,
then complete the rest of the circuit three times.
Traditional Crunch*, 12 - 15 reps, no rest
Bent-Leg Knee Raise*, 12 - 15 reps, no rest
Oblique V-Up*, 10 reps each side, no rest
Bridge*, 1 or 2, no rest
Back Extensions*, 12 - 15 reps, no rest
Squat, 10 - 12 reps, 30 sec rest
Bench Press, 10 reps, 30 sec rest
Pulldown, 10 reps, 30 sec rest
Military Press, 10 reps, 30 sec rest
Upright Row, 10 reps, 30 sec rest
Tricep Pushdown, 10 - 12 reps, 30 sec rest
Leg Extension, 10 - 12 reps, 30 sec rest
Bicep Curl, 10 reps, 30 sec rest
Leg Curl, 10 - 12 reps, 30 sec rest
Sunday: 1 hr Total Body Strength Training Workout w/Abs Emphasis.
Complete one set of each Ab exercise*,
then complete the rest of the circuit three times.
Standing Crunch*, 12 - 15 reps, no rest
Pulse Up*, 12 reps, no rest
Saxon Side Bend*, 6 - 10 each side, no rest
Side Bridge*, 1 or 2 each side, no rest
Back Extensions*, 12 - 15 reps, no rest
Squat, 10 - 12 reps, 30 sec rest
Bench Press, 10 reps, 30 sec rest
Pulldown, 10 reps, 30 sec rest
Military Press, 10 reps, 30 sec rest
Upright Row, 10 reps, 30 sec rest
Tricep Pushdown, 10 - 12 reps, 30 sec rest
Leg Extension, 10 - 12 reps, 30 sec rest
Bicep Curl, 10 reps, 30 sec rest
Leg Curl, 10 - 12 reps, 30 sec rest
AB WORKOUTS:
(Option 1)
Decline Crunch, 12 - 15 reps
Decline Crunch w/Medicine Ball, 10 - 12 reps
Oblique Knee Raise w/Leg Lift, 12 - 15 reps per side
Straight-Leg Raise on a Decline Bench, 12 reps
Crunch on Decline Bench, 15 reps
V-Up Exercise Ball Pass, 15 reps
Ball Pike with Push-Up, 12 - 15 reps
(Option 2)
Reverse Crunch, 15 reps
Roman Chair Leg Raise, 15 reps
Reno Crunch, 15 reps
Basic Crunch, 15 reps
Frog Crunch, 15 reps
Twisting Crunch, 12 - 15 reps each side
Alternating Leg Raises, 12 - reps each side
(Option 3)
Traditional Crunch, 15 reps
Bent-Leg Knee Raise, 15 reps
Oblique V-Up, 12 - 15 reps each side
Bridge, 40 sec
Back Extension, 15 reps
Standing Crunch, 15 reps
Saxon Side Bend, 12 reps |
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