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.
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.
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.
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