Fitness-DIY Workout Plan- Week 1

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……..