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!
The rests between sets is 15-30 seconds this is so you feel like you are doing a high intensity workout so there is less cardio that you will need to do.
This program can be mixed in with the program outlined in Beginner Workouts #1, keeping these programs every other day e.g. Monday, Wednesday, Friday.
Alternating these programs means your body will not get used to them for at least 1-2 months.
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Description |
Links/Notes/Info |
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WARM UP |
5 mins on Crosstrainer |
N/A try push as hard as you can, you just want to be warm
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3 sets of 15 reps |
Smith machine squat/barbell squat w calf raise + 1 min of skipping
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http://www.youtube.com/watch?v=ywigye4EFZg superset so smith machine/barbell squat w calf raise and after your 15 reps straight into your 1 min skipping, than you can rest and then straight into your next set |
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3 sets of 15 reps |
Barbell chest press dumbbell bent over row + 1 min plank jacks |
http://www.youtube.com/watch?v=rT7DgCr-3pg http://www.youtube.com/watch?v=pYcpY20QaE8 http://www.youtube.com/watch?v=PR9nHQXCZMo this is a superset so what you will need to do is do 15 reps of barbell and straight away get into you bent over row, no rest than after you have done 15 of you bent over row you get straight into your plank jacks than you can have a rest and get into your next set |
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3 sets of 15 reps |
Hammer Curl Standing overhead tricep extension 1 min Jumping Jacks |
http://www.youtube.com/watch?v=zC3nLlEvin4 http://www.youtube.com/watch?v=-Vyt2QdsR7E
again this is a superset so do 15 hammer curls and straight into your tricep extensions then go straight into jumping jacks for a min and rest, than move onto your next set |
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3 sets of 15 reps |
ABS |
30 sec cycle - http://www.youtube.com/watch?v=Iwyvozckjak 30 sec Flutter Kicks - http://www.youtube.com/watch?v=ANVdMDaYRts 30 sec Plank - http://www.youtube.com/watch?v=pSHjTRCQxIw |
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STRETCH |
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