Fitness Overview Fitness Plan Fitness Plan A Fitness Plan B Fitness Column Fitness Plan A WEIGHT MANAGEMENT   Target: - Cardio 4-5 times a week - Strength 2-3 times a week MONDAY Cardio (30-45 min.), Strength: Abs & Back - Seated row - Bent-over row TUESDAY Strength: Arms & Legs - Bicep curl, triceps, overhead press, chest press - Lunges, squats - Inner and outer thighs WEDNESDAY Cardio (30-45 min.), Strength: Abs & Back - Seated row - Bent-over row - Bicycle, crunch THURSDAY Strength: Arms & Legs - Front & lateral raise, triceps, biceps, hammer curl - Incline press - Leg lifts, squats, lunges FRIDAY Cardio (30-45 min.), Strength: Abs & Back - Seated row - Bent-over row SATURDAY Cardio (30-45 min.), Strength: Arms & Legs - Chest bench press, overhead press, triceps, biceps curl - Lunges, squats, inner and outer thighs SUNDAY Rest & Stretch Stretch before and after each exercise, and include yoga between trainings. Click on each one of the excersize title to reveal the excersize and illustrations, also you can view or print the pdf below. Crunch Crunch Supporting the neck with your hands, lift your shoulders off the floor using abdominal muscles. Make sure you are lifting with shoulders and abs — do not lift with neck. Do not come all the way up. Repeat 15– 20 times. 3 sets. Bicycle Bicycle Lying on back, lift head and shoulders off the ground. Do the bicycle: alternating right elbow to left knee, then left elbow to right knee. Keep both legs off the floor. For a more advanced workout, keep your legs lower to the floor. Repeat 10 – 15 times. 3 sets. Tricep Extension Tricep Extension Supporting the triceps with one hand, extend the other hand up with weight and back down. Repeat 10 – 15 times. 3 sets. Lunges Lunges Stand upright. Step forward with the right leg and come down to a 90º bend in the front knee, then kick back to the standing position. Do not let the right knee go past the toes. Repeat 15 times on each side. 3 sets. Squats Squats Stand with feet shoulder-width apart and squat down. Keep a slight bend in the knees. For more intensity, stand on top of a stretch band and lift both arms above your shoulders. Squat 10 – 15 times. 3 sets. Inner Thigh Inner Thigh Kick right leg in front of your body to the left 15 times. Change legs and kick left leg to the left 15 times. 3 sets. Outer Thigh Outer Thigh Hold stretch band under your hips and put your feet through the handles. Open and close your legs 10 – 15 times. Only go out as far as is comfortable. If you feel any pinching in your hips, you need to come up a little bit. For an advanced workout, at the end of each set, hold legs out and pulse 10 times. 3 sets. Bicep Curl Bicep Curl Stand with legs shoulder-width and lift weight with both hands, bending your elbows as you curl the weight upward. Keep wrists neutral without bending or hyper-extending. Keep knees slightly bent and go slow. Repeat 10 – 15 times. 3 sets. Hammer Curl Hammer Curl Stand with legs shoulder-width and lift weight with both hands, bending your elbows as you curl the weight upward. Keep wrists neutral without bending or hyper-extending. Keep knees slightly bent and go slow. For the hammer curl, hold the weight vertically instead of horizontally. Repeat 10 – 15 times. 3 sets. Front Raise Front Raise Hold a weight with one hand and lift to the front, arms extended. Do not lift above shoulder height, and keep a slight bend in the elbow. Repeat 10 – 15 times with each arm. 3 sets. Lateral Raise Lateral Raise Hold a weight with one hand and lift to the front, arms extended. Do not lift above shoulder height, and keep a slight bend in the elbow. For lateral raise, lift weight to the side. Repeat 10 – 15 times with each arm. 3 sets. Incline Press Incline Press Seated in a chair, sit up tall and secure the weight band underneath the chair. Push up away from chest at a 45 degree angle, and return to beginning position. Repeat 10 – 15 times. 3 sets. Chest Press Chest Press Lay down on the floor with knees bent, and hold weight upright. Start at a 90º bend in the arms, lift above your body, then come back to the 90º bend. Repeat 10 – 15 times. 3 sets. Overhead Press Overhead Press Seated in a chair, sit up tall and hold weight. Start at a 90º bend in the arms, lift above head, then come back to the 90º bend. Repeat 10 – 15 times. 3 sets. Fly Press Fly Press Lay down on the floor with knees bent, and open your arms wide with a weight in each hand. Bring your weights up until they touch, and open arms wide as you lower your weight. Repeat 10 – 15 times. 3 sets. Bent Over Row Bent Over Row Bend over at the hip while keeping your back straight, and pull the weight toward you with one hand. Repeat 10 – 15 times. 3 sets. Seated Row Seated Row Sitting on the floor, wrap stretch bands around feet and hold handles. Pull into the chest while keeping your knees slightly bent and your back straight. Repeat 10 – 15 times. 3 sets. Leg Lifts Leg Lifts Get on hands and knees, keeping your knees directly underneath your hips. Lift leg straight back and squeeze through the glutes, then lower the leg. Do 1 set of 15. Bend the knee in a 90º angle and push up toward the ceiling, lifting and lowering. Do 1 set of 15. With the knee still bent, open up to the side, lifting and lowering. Do 1 set of 15. Switch legs and repeat leg series 3 times on each leg. PDF Download View/Print View/Print the above information plus excersize illustrations To access the pdf you will need adobe acrobat reader you can get it here. **** Consult your physician prior to beginning an exercise or weight management program if pregnant, nursing, taking medication, under a physician's care, or experiencing any medical condition.