Wed, Feb-09-05, 10:34
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This is the year
Posts: 2,367
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Plan: Atkins
Stats: 194/186.8/140
BF:
Progress: 13%
Location: Pacific NW, USA
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Fitness 21 Day Total Body Makeover
This will be my workout for the next 3 1/2 weeks (I will do the wed to sun this week and then do mon to sun 3 weeks):
Monday
- 40 min cardio on treadmill, 3.5 mph, incline 1% alternating to 6% every 2 minutes
- 20 lunges holding 3 pound weights; 20 triceps presses; tabletop position on stability ball for 20 seconds; 8 pushups on knees
Tuesday
-Treadmill (it says cycle but I have a treadmill) for 45 minutes; maintain exertion at about 5 on a scale of 1 to 10.
- 20 squats holding3 pound weights overhead; 10 pushups; 20 biceps curls
Wednesday
- 10 back extensions using 5 pound weight; 20 reps of row on a ball (stand with feet together holding on to ball 2 feet in front of you, hold weight in other hand and row arm alongside body); 15 pushups on knees; hold side plank postion each side for 10 seconds
Thursday
- do 5 minute warmup followed by 15 minutes on treadmill at a 5 exertion, then walk uphill for 15 minutes at 3.5 mph, 4% incline, then 5 minute coodown.
- 20 squats, 10 pushups on knees
Friday
Rest
Saturday
repeat Monday's workout
Sunday
repeat Tuesday's workout
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