Welcome to the Red Team Exercise Challenge!!
For an effective weight loss program it is important to incorporate exercise as well as making better dietary choices. While any kind of exercise is good for you, it has been proven many times over that just cardio or just strength training isn't the way to go...you need to have a combination of both, with a little bit of core focus as well. So as you plan out and track your exercise this week, be sure to get in 2-3 strength workouts and 2-3 cardio sessions. And don't forget about those abs!
Week 3 Plan
3x - C25K Workout
4x - Jillian's Circuit Workouts
Calories Burned - 5600
Monday - 75 mins Jillian's Circuit Workout - 822 calories
Tuesday - 30 mins C25K, 30 mins walking, 30 mins stepping - 820 calories
Wednesday - Rest Day
Thursday - 75 mins Jillian's Circuit Workout - 826 calories
Friday - 30 mins C25K, 30 mins walking - 525 calories
Saturday - 35 mins C25K, 75 mins Jillian's circuit workout - 1188 calories
Sunday - 75 mins Jililan's circuit workout - 728 calories
TOTAL - 4909 / 5600
Week 3 Plan
3x - C25K Workout
2x - Strength Training
1x - Ab focus
Monday - C25k
Tuesday - C25k
Wednesday -
Thursday - C25k
Friday -
Saturday - C25k
Sunday -
Week 3 Plan
3x - C25K Workout or WATP (depending on schedule)
2x - Strength Training
2x - Ab focus
Monday - WATP 45 mins / 15 mins abs
Thursday - WATP 45 mins / 15 mins abs
Friday -
Saturday -
Sunday -
My Week 3 Plan
Monday - 26 min Fit Test
Tuesday - 42 min Plyometric Cardio Circuit
Wednesday - 56 min Pure Cardio & Cardio Abs, 20 min walk
Thursday - 33 min Cardio Recovery
Friday - Cardio Power & Resistance
Saturday - Plyometric Cardio Circuit
Sunday -
Week 3 Plan
>10,000 steps daily
30 min walking/jogging daily
crunches/high knees daily
Monday -25 min elliptical, 25 min stationary bike, arm weights, walking 45 min, >10,000 steps, dips to work triceps 2 sets of 10, 25 crunches, 50 high knees
Tuesday - 50 crunches, 75 high knees, 20 dips, 68 min walking, >10,000 steps
Wednesday - 50 crunches, 75 high knees, 3 20s planks
Thursday - 1 hour step-pump class, 40 min walking, >10,000 steps, digging/pushing neighbor's car out if snow bank (30min)
Friday - 25 high knees, 25 crunches
Saturday - JM- no more trouble zones workout
Sunday - 40 min walking, 50 crunches, 50 high knees, >10,000 steps
hcarr , 01-18-2010 11:13 AM
Week 3
3xs Weights and Cardio
2xs Weights
1xs long run
Monday -
Tuesday -
Wednesday -
Thursday -
Friday -
Saturday -
Sunday -
Monday- C25K
Tuesday- WT
Wednesday- C25K
Thursday- WT, 30 min recumbent bike
Friday- off day
Saturday- 45 min walk- shopping all day
Sunday- off day
Week 3 Plan
3x - Cardio 30-45 minutes
2x - Strength Training
2x - Ab focus
Monday - 3o min jog/walk
Tuesday - Pilates for Legs
Wednesday - JM's Boost Metabolism ( I made it about 38 minutes before I was certain I could no do anymore!)
Thursday - 6 pack Abs
Friday - 35 min jog/walk Arm Exercises
Saturday -
Sunday -
Week 3 -
3+ Cardio/Abs
2+ ST
Mon -
Tues -
Wed - 45 minutes jumping/playing on trampoline (550 cal burn) - Cardio
Thur - 1 hour jumping/playing on trampoline - Cardio
Fri -
Sat -
Sun -
Week Three
My Week Three Plan:
Monday: 90 minute Yoga class
Friday: 2.5 mile run
Saturday or Sunday: 3.5 mile run
Cardio~Strength~ab focus
MY GOAL~To work out at least 3 times a week
Monday~ 1 mile watp - weights - calories burned 209
Tuesday~ 12-hr work day (walked 5,428 steps)
Wednesday~ 2.27 mile walk - weights - 330 calories
Thursday~
Friday~
Saturday~
Sunday~ 1/2 hour with wii TBL -upper body circuit (can't lift my arms!! gonna hit the shower!!)
Week 3 Plan
4x - C25K Workout
4x - Jillian's 30 days shred Level 1
Monday - 30 mins tennis
Tuesday - 40 mins C25K Level 1
Wednesday -
Thursday -
Friday -
Saturday -
Sunday -
Week 3 Plan
3x - C25K Workout
(I'm starting small)
Monday -
Tuesday -
Wednesday -
Thursday -
Friday -
Saturday -
Sunday -
Week 3 Plan
102.2 Miles Walked/Biked
2X Turbo Jam Strength
Monday - OFF
Tuesday - 6.75 miles walked; 11 miles biked
Wednesday - 15.13 miles biked
Thursday -
Friday -
Saturday -
Sunday -
