Fitness: Cardio and Strength Training

1

jumping jacks:

Cardio [10 jumping Jacks

2 sets]

30 second rest between sets

 

Start with legs together with hands at your sides.

 

Jump up bringing your hands over your head with legs apart.

 

Return to floor with your hands at your sides.

 

Repeat 10 times between each exercise

3

bicep curl:

[5-8 lbs  15 Reps  2 Sets

Repeat both arms]

 

Stand with knees slightly bent with arm clinched at waist at 90 degree angle.

Squeeze your bicep as you bring the weight up. Hold for 10 seconds, and then slowly bring the weight down.

 

30 Second Rest

10 Jumping Jacks

5

chest press:

[5-8 lbs  15 Reps  2 Sets

30 sec. rest between]

 

Stand with knees slightly bent holding weights in both hand at shoulders.

 

Bring both arms together pressing and holding for 10 sec. Slowly open to starting position and then repeat.

 

30 Second Rest

10 Jumping Jacks

 7

ab crunch:

[Body Weight 25 Reps

seconds

3 Sets

 

Lay flat on the floor with your legs bent and your hands laced behind your head above your neck.

 

Lift your head bringing your left elbow towards your raised right knee. Repeat alternating sides (right elbow to left knee, left elbow to right knee). Squeeze your abs as you come up making sure you keep the center of your back on the floor. Note: You are raising your shoulders not your back! Repeat 25 times for 2 sets.

 

10 Jumping Jacks

2

tricep Curl:

[5-8 lbs  15 Reps  2 Sets

Repeat both arms]

 

Bend over from the waist in a skiing position, resting one arm on the knee of the leg that is slightly in front of the other.

 

Clinch the elbow of the arm holding the weight to your waist (side). Bring the weight straight  behind you, extending the entire arm (try not to jerk your arm back). Bring the weight back to the starting position and repeat.

 

30 Second Rest

10 Jumping Jacks

4

forward front lateral raise:

[5-8 lbs  15 Reps  2 Sets

Repeat both arms]

 

Stand with knees slightly bent with one arm at your side or one hand on your waist.

 

Bring the arm with the weight straight up and out, hold for 10 seconds. Slowly bring your arm down. Repeat

 

30 Second Rest

10 Jumping Jacks

6

weighted open leg squats:

[8 - 10 lb. weights or double 5 lb. weights

25 Reps 2 sets

 

Stand with legs apart holding your weight(s). Squat ddownward until you reach a slight sitting position.

 

Squeeze your glutes as you return upright. Repeat 25 times for 2 sets with 30 sec. rest between.

 

10 Jumping Jacks

between sets.

 

PROPER WEIGHT TRAINING BREATHING:  Exhale on the excretion and Inhale as you relax the weight. That's exhaling as you lift or push the weight and inhaling as you bring it down.

 

Encouragement: Think about this, it didn’t take a week to gain your un-wanted weight so it won't take a week to lose it! Stay determined, stay committed and stay consistent; you'll see results sooner than you'll realize.