So I started a new workout yesterday. My everything hurts so good. I mentioned earlier in the week that I have a friend that's a trainer and she put together a little program to whip me back into shape make me unable to walk right. Let's just say, shes knows what she's doing. She was also nice enough to let me post that sumbitch on here for you to see, and try, if y'want. And here it is…
Tara's 5 Day 60 Minute Session Training Plan
Day #1 - Cardio and Heavy Llifting
20 min cardio intervals 2:1 ratio
(2minutes moderate intensity, 1 minute fast for duration)
Upper body lifting 3-4 sets of 10
Lat Pulldown
Pec Fly
Lateral raise
Assisted Pull Ups
Row
Day #2 - Cardio with Plyo’s (Did this today. Nearly died. Pictures below.)
20 minutes cardio-your choice
20 minutes as many rounds as possible
20 bw squats
15 step ups or box jumps
10 jump squats
5 push ups
Finish with 5-10 minutes of planks, side planks, back extension (3sets each)
Day #3 - Cardio and Heavy Lifting
10-20 minutes cardio- your choice
Lower Body Lifting 3-4 sets of 10 unless noted otherwise
BB Squats 12-10-10-8
Reverse Step Ups on Hack Press
DB Sumo Squat
Superset with db calf press (same weight as sumo)
Prone Leg Curl
Leg Lifts
Day #4 - OFF or Cardio Endurance
Treadmill- work on your runnin!
5 minute warm up 2min increase resistance (5x) 1 min- decrease resistance (5x)
1 min- increase resistance (5x)
(slightly more than round #1 of increases)
2 min- decrease
2 min- decrease
1min- decrease
Day #5 - Circuits and Intervals
Warm up 5-10 minutes
**Take minimal rest between sets** 2-3 sets of each circuit; start with 2 and work up to 3
Circuit #1- Lower Body with Kettlebell
12 KB swings
10 KB lunges (each side)
12 KB squat press
10 KB alternating bent row
Circuit #2- Dumbells
12 db chest press
12 db front raise
12 bench dips
12 cable curls
Circuit #3
12 db bench split squat
12 db shoulder press
12 db Bent Row
12 db deadlifts
Circuit #4
12 push ups
45-60 second plank
30 total torso rotations
30 total russian twist
Did I have to google a shitload of those things? You know it. Am I stoked? Hellllll yes. I missed being sore and I missed being excited about this stuff. While I'm not # obsessed, it is an easy way to adjust my efforts/eating/etc. so I'm back to doing Weigh In Wednesdays. I'm also doing it with my friend Jenn so we can keep each other motivated! Sooo since today's Wednesday…
Wanna get back on the wagon with me? There's plenty of room, you sexy bitch.
Day #1 - Cardio and Heavy Llifting
20 min cardio intervals 2:1 ratio
(2minutes moderate intensity, 1 minute fast for duration)
Upper body lifting 3-4 sets of 10
Lat Pulldown
Pec Fly
Lateral raise
Assisted Pull Ups
Row
Day #2 - Cardio with Plyo’s (Did this today. Nearly died. Pictures below.)
20 minutes cardio-your choice
20 minutes as many rounds as possible
20 bw squats
15 step ups or box jumps
10 jump squats
5 push ups
Finish with 5-10 minutes of planks, side planks, back extension (3sets each)
Day #3 - Cardio and Heavy Lifting
10-20 minutes cardio- your choice
Lower Body Lifting 3-4 sets of 10 unless noted otherwise
BB Squats 12-10-10-8
Reverse Step Ups on Hack Press
DB Sumo Squat
Superset with db calf press (same weight as sumo)
Prone Leg Curl
Leg Lifts
Day #4 - OFF or Cardio Endurance
Treadmill- work on your runnin!
5 minute warm up 2min increase resistance (5x) 1 min- decrease resistance (5x)
1 min- increase resistance (5x)
(slightly more than round #1 of increases)
2 min- decrease
2 min- decrease
1min- decrease
Day #5 - Circuits and Intervals
Warm up 5-10 minutes
**Take minimal rest between sets** 2-3 sets of each circuit; start with 2 and work up to 3
Circuit #1- Lower Body with Kettlebell
12 KB swings
10 KB lunges (each side)
12 KB squat press
10 KB alternating bent row
Circuit #2- Dumbells
12 db chest press
12 db front raise
12 bench dips
12 cable curls
Circuit #3
12 db bench split squat
12 db shoulder press
12 db Bent Row
12 db deadlifts
Circuit #4
12 push ups
45-60 second plank
30 total torso rotations
30 total russian twist
Did I have to google a shitload of those things? You know it. Am I stoked? Hellllll yes. I missed being sore and I missed being excited about this stuff. While I'm not # obsessed, it is an easy way to adjust my efforts/eating/etc. so I'm back to doing Weigh In Wednesdays. I'm also doing it with my friend Jenn so we can keep each other motivated! Sooo since today's Wednesday…
 |
| I'm wearing pants and a sports bra, no reflection fails. |
I am back on it with ya!!!
ReplyDeleteThis looks amazing, I may have to switch up my routine and hit this next week!!
ReplyDeleteWhoa...Get it girl!! Come to Michigan and whip me into shape or come to Michigan and we can drink beer...your choice!! lol
ReplyDeleteLooks intense!!!! Way to go girl
ReplyDeleteGet that shit, girl!! Beast mode is in full effect and I love it!
ReplyDeleteps the last line of this post is the best ending to a post ever! bwhaha #winning
Yowza! Looks like a great plan. Kinda sore just looking at it. Thanks for posting it!
ReplyDeleteUgh. I'm totally with you. My weight has been varying between 147 and 150. My workouts have been extremely sporadic. We got this.
ReplyDeleteI think I finally found my motivation:)
ReplyDeleteI think I finally found my motivation:)
ReplyDeleteThanks for showing us what your doing... I think I am going to be a copycat!!
ReplyDelete