Planning for Success! 4 Week Exercise Plan

When you are working toward a goal the first step is to make a plan.  If you are working toward weight loss then you need to set an exercise and nutrition plan.  One of my goals for myself is to lose some weight before I get pregnant with my second baby.  As you know, I gained more than I wanted to with my first (most of us do), and I want to be more conscious the next time around.  So I will share with you the first 4 weeks of my exercise plan.  I have a 12 week goal, but it is best to break it down into smaller time frames.  You can take this plan and customize it for yourself to meet your needs and your goals.  I do wear a heart rate monitor to track how many calories I am burning.  I usually burn about 400 on weights day in about an hour and 300 on cardio days!  *Disclaimer-My program is based on my more advanced level of fitness.  If you have not worked out in a while, or ever, please know that you will need to start slow.  Please feel free to contact or comment with questions! 

4 Week Exercise Plan

 * Always make sure to do a 5 minute treadmill warm up and cool down at 3.5 mph, also add some stretching after cardio. 

Day 1- Weights and Cardio

Chest and Arms

Circuit #1- Repeat 3x though before moving on to next circuit

Incline Chest press - 15 lbs 15 reps

standing hammer dumbbell curl- 15lbs 15 reps

dumbbell kickbacks (use bench or ball)- 10lbs- 20

30 second toe tappers

Circuit #2- Repeat 3x though before moving on to next circuit

modified pushups- 20 or until failure

preacher curl- 20 lbs 15 reps (3 count on the eccentric contraction, the lowering back down)

bar tricep pressdown- 35lbs- 15 reps

30 second mountain climbers

Circuit #3- Repeat 3x though before moving on to next circuit

Resistance band chest press- blue/grey- 20 reps

Resistance band cable curl- red- 20 reps

stability ball skull crushers- 5-8lbs- 15 reps

stability ball crunches- 30 reps

30 second kettle bell swings- 15 lbs

*Cardio- treadmill intervals- 2 mins at med pace, 1 min at fast pace (push your self)- repeat for 30 minutes.

Day 2- 45 minute treadmill intervals

Day 3- Back, shoulder and abs and cardio

Circuit #1- Repeat 3x though before moving to next circuit

Lat pull down - 70lbs- 15 reps

standing dumbbell shoulder presses- 8-10 lbs- 15 reps

dumbbell cross punches- 3-5lbs- 10 reps each side

bicycle crunches- 30 or until failure

Circuit #2- Repeat 3x though before moving on to next circuit

Single arm dumbbell row (bench or ball)- 10-15 lbs- 15 reps each side

front to lateral raise- 5lbs- 15 reps

side plank holds- 30 sec hold each side

30 sec jumping jacks

Circuit #3- Repeat 3x though before moving on to next circuit

Upright Kettle bell row- 15 lbs- 15 reps

Y-raises 3-5lbs- 20 reps

Resistance band rear fly- red band- 20 reps

plank hold with alt leg raises- 10 each side

*Cardio- Incline walk treadmill- 8-10 incline for 2 mins at mod slow pace, 1 min at mod fast pace, 30 sec at fast pace, repeat for 30 minutes

Day 4- Kickboxing & 1 mile treadmill run

Day 5- Legs and cardio

Circuit #1- Repeat 3x though before moving on to next circuit

walking dumbbell lunges- 10-15 lbs- 20 reps total

straight legged dead lift- 15 lbs 20 reps

standing calf raises- 20 reps

“air jump ropes”- 30 secs

Circuit #2- Repeat 3x though before moving on to next circuit

Stability ball squats- 20-25 reps until failure

hamstring curl on Stability ball- 15 reps (try for 5 single leg reps at the end)

alternating side lunges- 10 each side

extended plank with knee drive and kicks- 10 each leg

Circuit #3- Repeat 3x though before moving on to next circuit

Seated leg extensions- 20-25 lbs- 15 reps

tube walks- red band- 10 reps each side

bridges- 20 or until failure

plank with alt leg taps- 30 seconds

*Cardio- treadmill or elliptical- 3 mins normal pace, 1 min med fast pace, 30 secs all out, repeat for 30 mins

Day 6- REST

Day 7- Yoga or REST

Stay tuned for my next post which will be my nutrition plan!
Thanks for stopping by!