KikiTamato
05-29-2011, 11:31 PM
Quick background: I am 23, 5'7 and 179 pounds.
My gym visits look like this and last 45 minutes to an hour. Rest days Saturday and Sunday but now that it is summer I am going to get some power walking in. Looking for some good input on how to improve so don't be afraid to bust out the red pen to make some corrections! :)
Monday: 5 minutes on the elliptical - Vigorous (can't talk, breaking a sweat)
20 Squats with 50 kgs
50 Calf raises with weights 40 - 50 kgs
15 Shoulder presses with 12 lb free weights
1 Minute of jump rope OR running up and down stairs (up two, down one, up two..)
Repeat above x2 minus elliptical
Tuesday: Same but I sub the Shoulder Presses with Lateral Press at 55 lbs
Wednesday: One hour class with weights
Thursday: One hour class doing yoga and Pilates
Friday: Same as Monday and Tuesday
Some days I sub the squats for dead lifts if I can get the form right.
I should mention that my workout is aimed towards torching as many calories and fat as possible. I am doing this workout along with the new Weight Watchers program so I am eating extra healthy and well.
My gym visits look like this and last 45 minutes to an hour. Rest days Saturday and Sunday but now that it is summer I am going to get some power walking in. Looking for some good input on how to improve so don't be afraid to bust out the red pen to make some corrections! :)
Monday: 5 minutes on the elliptical - Vigorous (can't talk, breaking a sweat)
20 Squats with 50 kgs
50 Calf raises with weights 40 - 50 kgs
15 Shoulder presses with 12 lb free weights
1 Minute of jump rope OR running up and down stairs (up two, down one, up two..)
Repeat above x2 minus elliptical
Tuesday: Same but I sub the Shoulder Presses with Lateral Press at 55 lbs
Wednesday: One hour class with weights
Thursday: One hour class doing yoga and Pilates
Friday: Same as Monday and Tuesday
Some days I sub the squats for dead lifts if I can get the form right.
I should mention that my workout is aimed towards torching as many calories and fat as possible. I am doing this workout along with the new Weight Watchers program so I am eating extra healthy and well.