I am aiming to workout during the next DietBet rather than just walk daily. I realise I will need to tone up as I lose weight.
I thought this may help others struggling to know what to do when they get to the gym!
This is a high intensive controlled workout with no cardio as my heart can race very easily if I am running or pusing too hard. I tend to avoid any cardio exercises.
This program can be done every other day e.g. Monday, Wednesday, Friday.
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Description |
Links/Notes/Info |
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WARM UP |
500 metres on the row machine |
N/A try push as hard as you can, you just want to be warm :)
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3 sets of 15 reps |
Clock Lunge / Bridge raises |
http://www.youtube.com/watch?v=g8GfwZ2t0V0 – don’t focus on her technique more so the move, with a lunge you want to keep your back and abs straigh and have a 90 degree bend at the bottom of the lunge movment
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3 sets of 15 reps |
Diamond pushups (on knees, toes later when you feel comfortable ) /20 x fast circles than holdwith a dumbbell |
http://www.youtube.com/watch?v=J0DnG1_S92I http://www.youtube.com/watch?v=140RTNMciH8 - than hold arms straight out for 30 seconds tense muscles |
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3 sets of 15 reps |
3 calf pulses with dumbbell and ski squat on step w dumbbell go heavier/lighter if you need |
http://www.youtube.com/watch?v=VGq8YzBsrjw http://www.youtube.com/watch?v=k2i25FMIP0Y
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3 sets of 15 reps |
Close grip lat pull down (I'm going to trust you put this on a good weight) |
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3 sets of 15 reps |
Double pulse bicycle |
Normal bicycle crunches but pulsing on one sidebefore swapping |
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3 sets of 15 reps |
Active Swimmers / Superman – no weight |
http://www.youtube.com/watch?v=VHlmS7btpCMhttp://www.youtube.com/watch?v=cc6UVRS7PW4 |
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3 sets of 15 reps |
Dumbbell side bend |
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STRETCH |
You will need to stretch all muscles you have used. Please hold these for 30sec/1min |
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