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WEEK #1 Jame's routine

                                                                   Fitness Plan

 Sunday: day off, however, I will make it my goal to do something through out the day to break a sweat Monday: Cardio for 40 minutes - Arm exercises: 3 sets of 12 with 3-5 lb. Weights.
Tricep Extension: With a weight in both hands, lift them up above the head then, keep your elbows in close to your chest, bend at the elbow and lower the weight down behind your head.
Three sets of 12 bicep curls

- Ab exercises:
 Plank—Hold for 30 seconds. Repeat two more times.
Crunches: 12 center crunches, 12 to the left, 12 to the right. Repeat two more times.

- Leg exercises:
Forward lunges: 12 forward lunges on your right leg. 12 forward lunges on your left leg. Ten squats.
Wall sits: Sit for 30 seconds on the wall, making sure that your legs are at a 90-degree angle.

Tuesday: Cardio for 45 minutes

Wednesday: Cardio for 30 minutes

- Arm exercises: 3 sets of 12 with 3-5 lb weights.
Slow burn Bicep curls. With 3-5 lb weights in each hand, let your arms hang by your side. Bending at the elbow, lift your hands to your shoulders, and then lower very slowly back down Do three sets of 12. Repeat with your left-hand
Three sets of 12 pushups
Tricep extensions (3 sets of 12)
Shoulder presses (3 sets of 12)

- Ab exercises:
Plank—Hold for 35 seconds. Repeat two more times.
Leg raises: Lie on your back and put both feet up in the air. Keeping the legs straight, lower both feet back to the ground and then raise them back up. Do three sets of 12.

- Leg exercises:
Forward lunges: 12 forward lunges on your right leg. 12 forward lunges on your left leg. Ten squats.
Wall sits: Sit for 30 seconds on the wall, making sure that your legs are at a 90-degree angle.
Toe raises: Stand flat on your feet. Push yourself up onto the balls of your feet, hold for 3 seconds, and lower your heels. Do three sets of 12
Repeat all four exercises (lunges, squats, wall sits, and toe raises) 2 more times.

Thursday: Cardio for 40 minutes

Friday: 30 minutes cardio

Saturday: Cardio for 45 minutes

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