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 program is different to the previous two I have posted and can be mixed in with the programs outlined in Beginner Workouts #1, & Beginner Workouts #2 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
If you like you can actually add the HIIT cardio blast to any of the other workouts.
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Description |
Links and extra description |
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WARM UP |
5 mins on Crosstrainer |
Just get a sweat, you can use any cardio machine |
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3 sets of 15 reps |
Wall squat Body weight |
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3 sets of 15 reps |
Barbell press |
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3 sets of 15 reps |
Backwards lunges |
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3 sets of 15 reps |
Close Grip Lat Pull Down |
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3 sets of 15 reps |
Dumbell Tricep kick back |
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3 sets of 15 reps |
Back extensions |
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3 sets |
10 x cycles 10 x leg raise 20 x toe taps |
http://www.youtube.com/watch?v=6ALYw6hy6Gc http://www.youtube.com/watch?v=l4kQd9eWclE – you can start off with one leg or go to both legs |
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CARDIO |
HIIT Cardio Blast |
1 min sprint on any cardio machine of your choice followed by 1 min rest repeat this for 5 minutes |
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STRETCH |
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