E x e r c i s e s – To be done DAILY.
That’s a lie. You can rest one day a week. :J
It’s important to do SOMETHING every day – whether it burns a ton of calories or takes a full hour is irrelevant. Keep your body moving every day and that will be good enough.
At the Gym:
o When at the gym, make sure to do your cardio first. I used to do 30-45 minutes of the elliptical, warming up for 5 minutes on the bike when I first really got into exercising again. You want to be doing interval cardio, no matter what machine you’re on – if you want to spend half an hour on the treadmill, make sure you’re still doing intervals. Now, I start my workouts with 20 minutes on the treadmill. I then move to weights (arms and legs), then 20 minutes on the elliptical, and then abs.
o Strength training is very important while losing weight and toning up, and it’s also important that you give every area the attention needed. Use the Vertical Knee Raise or Dipping bar to do Leg Lifts – supporting yourself with your forearms, keep your legs straight and left them into an L shape with your abs. 3 sets of 10 reps.
o Leg Press – 70-90 lbs, 3 sets of 12
o Leg Curl – 25-50 lbs, 3 sets of 12
o Leg Adduction/Abduction – 75-110 lbs, 3 sets of 30 on each side
o Lateral Pull Down – weight is your discretion, 3 sets of 12 front and back (***lean back slightly while doing the front to work your abs as well)
o Peck Deck – weight is your discretion, 3 sets of 12
o Seated Row – 50-90 lbs, 3 sets of 15
o Back Hyperextension– 3 sets of 12
o Tricep curls – lay down flat on a bench, hold 10 lb hand weights up over your head with elbows bent. Keep elbows as close together as possible. Now extend, and retract. 3 sets of 12
o Seated Ab Rotation machine – 3 sets of 12 each side
– *** your abs will only go as far as they can go – they’re muscles that tire so easily. Separate ab workouts between legs and arm exercises
At home exercises
o *** I don’t expect anyone to do this entire list in one sitting unless they’re used to the routine. This is what I do each day. Between sets of jumping jacks, choose TWO of the three or four.
- Jumping jacks – 2 minutes
- Pushups (15)
- Bicep curls with pulsing lunges (1 min each leg)
- Seated rows (45 seconds consistently)
- Jumping jacks (1 minute)
- Reverse crunches (20)
- Leg lifts (30 each leg)
- Suspended crunches (20)
- Jumping jacks (1 minute)
- Squat thrusts (40)
- Bicycle crunches (20)
- Active pushups (1 minute) – I will teach you these
- Mountain climbers (30 seconds)
- Jumping jacks (1 minute)
- Side planks (35 seconds each side)
- Inner-thigh ‘crunches’ (60 each side)
- Star crunches (20)
- Straight plank (35-45 seconds)
- Jumping jacks (2 minutes)
Vegpocalypse Now 