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JenOni

Jul 31, 2015

Fitness: DIY Workout Plan Week 3

FitnessWeek4Cardio

 


The key takeaway from this DIY workout regimen is that I created a plan that works in line with my goals.   In addition to building muscle mass, I want to strengthen my core to get into my bikini for my planned vacation in October.   I actually love weight training so this comes easy for me however strengthening abs is a tough one.   The three keys factor that impact strong abs 1)Kitchen (what you eat)  2) weight training and 3) cardio.

FitnessWeek4FreeWeights

If you are serious on getting yourself in gear, the internet is filled with multiple sites for fitness.   Just to name a few there is Shape, Women’s Health and Fitness Blender.

FitnessSeatedCableRow

When I started this workout the thought of 4 weeks felt so far away.   Here I am at week 3 and physically I feel there is a lot of progress.    I feel stronger and the weight training exercises are easier to navigate from one session to the next.   In week 1,  it was challenging to do a squat in terms of lack of flexibility.     Also I have learned to engage my core with each exercise even when I’m on the treadmill.   While doing a brisk walk on the treadmill I tighten my gluteus maximus (aka booty) and engage my core.    This helps tremendously with posture!!!   I love the weight training because it gives a combination of upper body and lower body exercises.

FitnessCardioLegPress

In Week 3, the Shape Workout  changes to circuit training.   There are no rest periods from one exercise to the next.  There is only a rest from one circuit to the next.

Day 1- Cardio (30 minutes) on treadmill

Day 2 -Cardio/warm-up(25 mnutes on treadmill) & weight training

Week 3
Exercise Weights Reps Circuit
Leg Press 10lbs 15 1
20lbs 15 2
25lbs 15 3
Goblet Squat 5lbs 15 1
7.5lbs 15 2
10lbs 15 3
Seated Cable Row 20lbs 15 1
30lbs 15 2
40lbs 15 3
Flat Dumbbell 5lbs 15 1
10lbs 15 2
15lbs 15 3
Complete each exercise in a circuit no rest in between.   End of circuit rest 1 minute and start next circuit

Day 3- Cardi0- (30 minutes) on treadmill

Filed Under: Fitness Tagged With: #fitmom, #fitnessblender, #leanbody, #philadelphiasportsclub, #shapemagazine, #weightraining, #womenshealth, cardio

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

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