Are you ready to undo all the damage from months of indulging and not working out? This easy plan includes 4 weekly workouts that will help you tone up and lose weight. If you already have a workout plan taking a break from it could get you off a plateau. Combine with the damage control diet for faster results.
Workouts
Circuit Training & Stretching
Goal: Workout your entire body at your maximum capacity for 30 min. then do basic stretches for 15 min.
Tips: Familiarize yourself with all the gym equipment and exercises before you start so that you can substitute exercises if certain machines or free weights are taken. Use a weight that will allow you to do 12 reps and remember this is a non-stop workout. No rest in between.
10 min. cardio warm-up any machine
seated military press
bent over dumbbell rows
standing dumbbell curls
overhead dumbbell extensions
5 min. cardio med. to high intensity any machine
repeat upper body circuit
5 min. cardio med. to high intensity any machine
leg extensions
lying leg curls
standing calf raises
5 min. cardio high intensity any machine
repeat lower body circuit
5 min. cardio cool down
crunches as many as you can do
Outdoor Workout
Goal: 40 min. of outdoor activity that will make you sweat more causing your body to adapt by increasing itīs metabolism.
Tips: Remember to stay hydrated by drinking plenty of water and donīt forget that sunblock! Hereīs a list of great calorie blasting outdoor activities.
cycling
rock climbing
hiking
walking (maybe thereīs a 5k or other event you can do)
roller blading
stadium steps (great for the glutes)
tennis
softball
Upper Body Conditioning & High Intensity Training
Goal: Strength train all the upper body muscles in 40 min. with compound sets (no rest in between sets for each muscle group) and finish up with 20 min. of high intensity interval training on your favorite cardio machine.
Tips: You can do 10-12 reps with one weight or pyramid the weight and reps. Itīs your choice. Try to monitor your pulse and your perceived level of exertion during cardio to determine if your hitting those highs.
seated cable row
lat pulldown
repeat (rest 1 min.)
incline dumbbell press
incline flys
repeat (rest 1 min.)
upright dumbbell rows
lateral raises
repeat (rest 1 min.)
incline dumbbell curls
cable curls w/ rope or bar
repeat (rest 1 min.)
overhead dumbbell extensions
triceps pushdowns w/ rope or bar
repeat
high intensity interval training
Lower Body Conditioning & Abs
Goal: Strength train all lower body muscles in 45 min. and anihilate those abs with 15 min. of intense ab work.
Tips: Do 3 sets of each exercise 8-10-12 reps while increasing the weight for each set. Cut out a set from each exercise if youīre short on time. With the ab work do 20 reps for all 3 sets and try not to rush. Focus on contracting those abs.
lunges
plie squat
leg press
standing leg curl
seated calf machine
exercise ball crunches
incline reverse crunches
hanging leg raises
planks (like pushups but you stay up with your entire body parallel to the floor for 15 sec. ea.)
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