I've just finished my first week of my new exercise plan. I'm blending strength training with cardio for optimum results. If you want to whittle the weight down. Always include strength training. Building muscle burns calories(think fat) at a faster rate than cardio alone. I opted to follow a 7 day plan from an old issue of Her's Muscle and Fitness magazine printed in 2007. It's built for at home workouts. The only needed materials are resistance bands and an exercise ball. It also holds some wistful good luck for me, since I used it to lose some of my baby weight after child #4 was born. Both times I started this plan when baby was around 8 months old. I make sure and wait a while for heavy ab work after C-sections. Plus with breastfeeding, heavy exercise can decrease milk supply. Baby #3 is now weaned. Here's the plan below. If you'd like to follow this plan. Just google the name of each exercise. You can usually find a youtube video with someone showing you the proper form. Make sure to concentrate on proper form first. Not on matching the reps. Those come in time.
Day 1. Upper Body: rest 1-2 minutes between sets Sets Reps
Back Exercise Ball YTI 3 10
Chest and Triceps Exercise Ball Push-Up 3 8
Delts Band Scaption 3 8
Back Bent-Over Band Row 3 10
Delts Shoulder Press 3 10
Biceps Band Curl to Front 3 10
Triceps Overhead Band Extension 3 10
Biceps Band Curl to Side 3 10
Triceps Bent-Over Band Kickback 3 10
Day 2: Cardio
Day:3 Lower Body and Core Sets Reps
Legs: Exercise-Ball Wall Sit 1 5
Core: Exercise-Band Jackknife 2-3 10
Legs: One-Leg Band Squat 3 3 each leg
Core: Exercise-Ball Russian Twist 3 10
Legs: Exercise-Ball Split Squat 3 10 each leg
Core: Exercise-Ball Plank 1 10
Legs: One-Leg Band Good Morning 3 10 each leg
Core: Exercise-Ball Hip Lift 3 10
Abs: Exercise-Ball Reverse Curl 3 10
Day 4: Rest
Day 5: Metabalic Circuits Complete each circuit 4-5 times, rest one minute between each set and 2-3 minutes before moving on to the next circuit.
Circuit 1: Lower Body
*Legs Bodyweight Squat ...15 times
High Knees in Place.......15 steps
Jump Squat.....................15 times
Circuit 2: Upper Body
*Chest: Push-Up...............................................15 reps
*Arm: Ball Throw at Wall...................................15 reps
*Chest: Exercise-Ball Push-Up...........................15 reps
*Arms and Delts: Ball Throw at Ceiling.............15 reps
Day 6: Rest
Day 7: Cardio
For cardio, I'm going to continue the couch to 5K running plan. Either on my treadmill or on the road as I progress. The plan requires 3 days. So I'll add a cardio session in somewhere that I can. Probably on my day 4 rest day as long as I've had a full 24 hours after my leg day. So here we go!!!
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