Road To Fitness

Saturday: Shoulders and Cardio (30 mins):   Shoulders: Dumbbell side raises: 3 sets x 10 to 12 reps Shoulder Press (dumbbell or bar) 4 sets x 8 to 12 reps with a super set of front raises using dumbbells (after your shoulder press…set the weight down and grab some lighter dumbbells for front raises) 4 sets x 12 to 15 reps Rear Peck Deck: 3 sets x 12- 15 reps Sunday: Break Monday: Cardio (HIIT Workout found online includes 20 seconds of exercise then 10 seconds of rest for 10-20 mins) Tuesday: Break Wednesday: Break Thursday: Abs, Back and Cardio for 20 mins Abs: Cable Crunches: 5 sets 15 to 20 reps Crunches on Bench (holding 5 pound dumbbell in feet): 4 sets 12 to 20 reps Decline Abs (holding a weight plate if you want more resistance): 4 sets 20 to 30 reps Ab Machine: 3 sets 12 to 20 reps Back: Lat Pull Down with Close grip: 4 sets x 10 to 12 reps Seated Row: 4 sets x 10 to 12 reps Pull Ups (this will be fun after the first two exercises) 4 sets x as ma...

For this past week, I haven’t done any exercise since I have been sick. This has interrupted my progress and therefore, I need to work harder this time. While I was sick I decided to make significant changes. I redesigned the workout for the core and increased the workout frequency to every day. The leg and cardio day is still the same routine as before and as for the arms, the routine has slightly changed. I modified the arm exercises because I realized that I did not have the strength to perform 3 sets of actual push-ups, so instead, I’m performing the exercises on an easier level; on my knees. This will just be for the first few weeks and then I will perform the exercises normally when the following routine becomes too easy for me. The frequencies for the arm and leg day still the same. Core Workout: Heels to Heaven, 45 Sec (Lying down while raising the legs up) Step Through Plank, 45 sec X-Men Crunch, 12 Reps (A crunch but with your body spread out like an X) Thread the Needle...

Sunday: Break (to rest up as rest is very important to build fitness and muscle) Monday: Will be doing Cardio for 45 min (HIIT workout) Tuesday: Break (after doing HIIT it is imperative to have a break the day) Wednesday: Work on Chest (chip ups/ bench press/ tiled bench press) Thursday: Break Friday: Legs and Calfs (Leg Curls / Leg press) Saturday: Cardio 45 min (HIIT workout)