Try and perform the routine for the next 3-4 weeks. I will post a new routine just before the end.
Warning: Before beginning any fitness regimen, seek advice from your health care provider. If you feel any pain during your workout, stop immediately and seek medical attention. Pay attention to proper form (quality before quantity). Listen to your body, start out slow then advance.
A. Cardio - 2-3x a week
Choose from an array of cardio activities (treadmill, ellipitical, rowing, cycling)
Do 2-3 times a week (non-consecutive days, for 45"- 1 hour
Aerobic training zone: Get heart rate up to 55-85% of maximal heart rate (MHR)
- B. Strength Training
Do 3 non-consecutive days a week
These are supersets - perform them in a row and after one whole circuit, have a rest break for about 30-60 seconds before starting on second circuit
Warm up for 5 minutes - cardio of choice such as running in place, jump rope, jumping jacks
Stretch for 1-3 minutes such as neck rolls, shoulder rolls, hamstring stretches
Lunge With Bicep Curl - 12-15 reps, then switch sides
Bent Over Row with Tricep Kickbacks - 1 minute.
Plyo Lunge – 30 seconds, then rest, then 30 seconds again
Plie Squat with Tricep Extension - 12 reps and then switch arms
Narrow-Stance Squat with Lateral Raise - For 1 minute
Walking Lunge with Overhead Press - For 1 minute.
Push Up – 12-15 reps
Planks – hold for 30-60 seconds
Repeat circuit 2-3 times
Cool down/Stretch - 5-10 minutes
C. Rest/recovery 1 day - light yoga, walking the dog, stretching
C. Rest/recovery 1 day - light yoga, walking the dog, stretching
Hey Baby - Pitbull
Tonight (I'm Loving You) - Enrique Iglesias
Ring-a-Ling - Black Eyed Peas
Press It Up - Sean Paul
Firework - Katy Perry
Hold It Against Me - Britney Spears
More - Usher
Higher - Taio Cruz
Raise Your Glass - Pink
Pretty Girl Rock - Keri Hilson
Leave me a comment and let me know how you're doing with the workout.
Good luck and Enjoy!
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