• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Home
  • About Me
    • Contact
    • Media Kit
  • Parenting
    • Teen Sons
    • Raising Girls
    • Inspiration
    • Single Mom Chronicles
  • Wellness
    • Fitness
    • Self-Care
    • Easy Meal Ideas
  • Family
    • Travel
    • Philadelphia Area Fun
    • STEM Activities
  • Finances
    • One Income Household Tips
    • Saving & Investing
    • Deals & Coupons
JenOni

Jul 16, 2015

Fitness-DIY Workout Plan- Week 1

FitnessPostWeek1

Day 1- Week 1

Cardio/Warm-Up  on treadmill- 25 minutes

After my cardio, I started my goblet squats, flat dumbbell, Leg Press, Seated Cable Row.

I tweaked the weights a bit based on the availability of weights in the gym area.

For Leg Press:

Tip: The plate on the leg press is 45 lbs so I loaded on one 10lb plates, then 2x 10lbs plates and 3x 10lb plates.

I will admit the last set was a challenge but I got through it!!!!!

Goblet Squat:

I used 5lb dumbbell, 7.5lb dumbbell and 10lb dumbell

Flat Dumbbell

I used 2x 5lb dumbbells, 2x 5lb dumbbells and 2×7.5lb dumbbell

Week 1
Exercise Weights Reps Rest Set
Leg Press 10 lb plates 12 30secs 1
20 lbs plates 12 30 secs 2
30lb plates 12 30secs 3
Goblet Squat 5lb dumbbell 12 30secs 1
7.5lb dumbbell 12 30 secs 2
10lb dumbbell 12 30secs 3
Seated Cable Row 20lbs 12 30secs 1
30lbs 12 30 secs 2
40lbs 12 30secs 3
Flat Dumbbell 2x 2.5lb dumbbells 12 30secs 1
2x 5lb dumbbells 12 30 secs 2
2x 7.5lb dumbbells 12 30secs 3

Day2- Week 1
Cardio-30 minutes on treadmill

Day3- Week 1

Cardio/Warm-Up on treadmill – 25 minutes

Week 1
Exercise Weights Reps Rest Set
Leg Press 10lb plate 12 30secs 1
20lb plates 12 30 secs 2
30lb plates 12 30secs 3
Goblet Squat 5 lb dumbbell 12 30secs 1
7.5 lb dumbbell 12 30 secs 2
10lb dumbbell 12 30secs 3
Seated Cable Row 20lbs 12 30secs 1
30lbs 12 30 secs 2
40lbs 12 30secs 3
Flat Dumbbell 2x 2.5lb dumbbells 12 30secs 1
2x5lb dumbbells 12 30 secs 2
2×7.5lb dumbbells 12 30secs 3

Day 4- Week 1
Cardio- 30 minutes on treadmill

My time on the treadmill is a brisk walk on an incline.   One thing I really need to adjust is time to stretch before and after each day.   The end of my first week felt WONDERFUL!!!!   I am photographing my before and after each week. Stay tuned……..

Filed Under: Fitness Tagged With: #fitmommy, #fitnessgoals, #philadelphiasportsclub, #weighttraining, cardio

Reader Interactions

Leave a Reply

Your email address will not be published. Required fields are marked *

CommentLuv badgeShow more posts

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Get To Know AJ

Interests include fitness, nutrition, yummy food and dessert recipes, wellness, and innovative technology. Read More…

Connect with CocoaMommy

  • Email
  • Facebook
  • Google+
  • Instagram
  • Pinterest
  • RSS
  • Twitter
  • YouTube






Don’t Miss CocoaMommy Updates

Blogging Networks

The Network Niche
SoFab Badge
influnenster-Alanda Find the lowest prices Everywhere
Alanda Josey
Let's collaborate
Dealspotr.com
July 2015
S M T W T F S
 1234
567891011
12131415161718
19202122232425
262728293031  
« Jun   Aug »
Copyright © 2009-2016 | All Rights Reserved | Design by JenOni