Fri, Aug-06-04, 06:56
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Reinventing Myself
Posts: 11,768
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Plan: Doctor's Plan
Stats: */*/*
BF:
Progress: 77%
Location: Scotch Plains, NJ
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Day 29 (8/5)
OK...I have ramped it up a bit! I am moving from the beginner workout to the Active workout. It was do-able, but the ab work was tough for me at this level, I am going to modify it a bit until I can work my way up to the standard ab work. I keep going though, and I hope my measurements reflect it!
Active Core Workout
Warm Up Treadmill 10 minutes ~ 3.0 mph
Stretches 30 seconds each
Arm Circles
Triceps
Upper Back
Spine Twist
Hamstrings
Legs Apart Hamstrings
Groin
Quads
Calf Stretch
Aerobic Interval Treadmill 5 minutes ~ 3.5 mph
Lower Body 25 reps each leg
Standing Knee To Opposite Chest
L Kicks
Aerobic Interval Treadmill 5 minutes ~ 3.5 mph
Upper Body 25 reps – No rest between sets
Push Outs
Behind the Neck Press
Front Press
Upright Rows
Bicep Curl
Tricep Kickback
Aerobic Interval Treadmill 5 minutes ~ 3.5 mph
Abs/Hips/Thighs 30 reps - 10 second rest between
Sit Ups
Leg Outs
Vertical Scissors
Alternate Leg Raises (15 reps)
Elbows to Knees (30 reps with 30 second rest after ALR)
Knees to Elbows (20 reps with 30 second rest after ETK)
Repeat Upper Body Workout (15 reps each)
Aerobic Interval Treadmill 5 minutes ~ 3.5 mph
Cool Down Treadmill Walk leisurely 2 – 3 minutes
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