Well if your looking to fit into your Halloween costume this year here's a workout to help make sure your outfit fits you well!
Mon: Chest & Quads + 20 min Cardio
Modified pushups 3 x 15
DB Fly's 3 x 20 ( or use 2 books )
Non-weighted Squats off of a chair 4 x 30 - quick reps
Alternating Lunges 2 x 24
DB Fly's 3 x 20 ( or use 2 books )
Non-weighted Squats off of a chair 4 x 30 - quick reps
Alternating Lunges 2 x 24
Tues: Back & Core + 20 min Cardio
Bent over rows w/ DB's or a heavy book 4 x 20
Plank 4 x :45
Twist Up Crunches 4 x 20
Bent over rows w/ DB's or a heavy book 4 x 20
Plank 4 x :45
Twist Up Crunches 4 x 20
Wed: Shoulder & Arms + 20 min Cardio
Upright rows 3 x 12
Side Raises 3 x 12
Tricep Dips off of a chair 3 x 20
Bicep curls using DB's or a band 3 x 20
Upright rows 3 x 12
Side Raises 3 x 12
Tricep Dips off of a chair 3 x 20
Bicep curls using DB's or a band 3 x 20
Thur: Legs & Abs + 20 min Cardio
Single Leg Glute Bridge ( or use both legs if necessary ) 4 x 12
Plie Squats 4 x 25
Reverse Crunches + Hip Thrust 2 x 30
Fri: Take a hot Yoga class
Single Leg Glute Bridge ( or use both legs if necessary ) 4 x 12
Plie Squats 4 x 25
Reverse Crunches + Hip Thrust 2 x 30
Fri: Take a hot Yoga class
Or do some light cardio & stretch
Tips To Remember:
1. Drink lots of water
2. Make your cardio sessions as intense as you can to boost your metabolism.
3. Cut down on sugary foods, limit your carbs for the week, and replace those missing calories with whole grains, fruits & vegetables, and foods high in protein.
Keep me posted on your results. I love hearing all of your success stories!
Jeff McDaniel
http://thefastfit.com
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