Friday, July 19, 2013

8 Week Program

Are you one of those people who goes to the gym and takes whatever class is on the schedule that day? Or use machines when you don't like the class? Or go for a jog sometimes, workout on your own sometimes, take a spin class here or there, or a yoga class now and again?
This is all great, and can keep you in good shape, ward off extra pounds, and keep your heart healthy.
However, if you are trying to change the shape of your body, lose fat, 'sculpt and tone' you are most likely not getting the results you'd like.
In order to get results and keep getting them, you need  to track your progress!

So here is an 8 week program for you to follow with suggestions on weekly progressions. Have fun and let me know how it goes.
This is a 3 day a week program. Your off days, walk, hike, swim, take yoga, but stay outa the weight room to give your muscles a rest. :)

Day 1:
Pull ups (assisted is fine)
Push ups
Squats
Reverse Lunges
Ab Plank Hold
Do this 4x through.
Cash out: Jump Rope, 30 secs on, 30 secs off for 8 minutes
Progression Tips:
Record the Number of Pull ups and Push ups you can do, try to do at least one more each time you do this workout.
Squats/Lunges - use a weight where you can complete 10 reps - it's very challenging, but you can do it. The next time you do this workout do 11 reps, then 12, then add 5 lbs the next time you do it, start back at 10 reps, etc.
Ab plank Hold - build up to 30-60 secs on each set.
Cash out: Record how many skips you do during each 30 sec set. Try to do at least one more skip each time. (if you are a Kettlebell person you can do swings instead of jump roping)

Day 2:
Deadlifts
Dumbbell Rows
Dumbbell Push Press
Step ups
Russian Twist
Do this 4x through.
Cash Out: Burpees, 30 secs on 30 secs off for 8 min
Progression Tips:
For all the exercises above use a weight where you can complete 10 reps, again, it should be quite challenging, but you can complete it. The next time you do this workout do 11 reps, then 12, then add weight* the next time you do it, start back at 10 reps, etc. *Deadlifts you can add 5-10 lbs, rows 2.5-5 lbs, push press, 2.5 - 5 lbs, Rus Twist only 1-2 lbs.
For Step Ups you can use body weight, but increase the height of your step each time as another way of progressing through these.
For the Burpees  - Record how many you do during each 30 sec set. Try to do at least one more each time.
Note: Kettlebells may also be used in place of dumbbells.

Day 3:
Inverted Rows
Handstand Push ups/ Downward Dog Push ups
Hip Thrusters
Single Leg Deadlifts
Ab Roll Outs on Stability Ball
Do this 4x through.
Cash Out: Tabata Sprints
Progression Tips:
Most of these are all bodyweight exercises. Again start with 10 reps, build up to 15 reps, then make them harder.
The Rows can be made harder by making your legs straighter so there is more bw to pull up.
Most people cannot do handstand push ups, so do a variation. Get into downward dog and try to get your head to touch the ground each time you bend your elbows. To make it harder, elevate your feet.
Hip Thrusters can be made harder by doing them with one leg at a time, or by putting a weight on your lap.
The SLDL - use a challenging weight you can do for 10 reps, progress weekly to 15 reps, then add 2.5-5 lbs.
Ab Roll outs on the Stability ball you can also do more reps, or try to get your body more into a pike position as the weeks progress.
For the Tabata Sprints, each week try and sprint a little farther.

Get a notebook and RECORD each and every one of these workouts so you can see yourself improve! Take a before and after pic. Go after it, get strong and watch your body change!

Enjoy. :)

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