Sample Workout

[Italianangel]

This is a balanced workout for fat loss and lean muscle gains. Choose machines for beginners and free weight for intermediate to advanced.
Please stretch after your 2nd and or last set as well as after cardio.

Week 1 - 3 sets of 10
Week 2 - 3 sets of 12
Week 3 - 3 sets of 15
Week 4 - 3 sets of 20

The goal is to use the same weight you lifted during wk 1 through each week to week 4! Choose a weight that challenges you at the last rep of each set, its a bit of a trial and error or guessing game but as you go along you will get the hang of it.

Day 1
Squats
Leg Curl
Calve Raises
Inner Thigh
Outter Thigh
Finish with 30 mins light jogging on treadmill with no incline, on manual, about 5-6 mph.

Day 2
Shoulder Press
Side Delt Raise
Reverse Fly on Pec Deck
Crunch on ball with weight on chest
Oblique Crunches on the mat
Finish with 45 minutes on elliptical trainer, fat burn program

Day 3
Burpees but do not use weight
Pushups
Chest Press
Deadlift
Mid back Row
Can do this at any time in workout, break these down, or back to back, before or after workout with weights: 5 mins skipping rope
10 mins stair master on hills, choose applicable level
10 mins rower
10 mins recumbent bike

Day 4
Lower back extension
Ab machine
Hanging twist knee raises
Tricep Bench Dips
Bicep curls
Tricep Cable Push downs
Cable Bicep Curls
Pre or post weights do 20 mins HIIT - your choice of machine

Day 5
Internal and external rotators with band
Leg lifts, can use ankle weights for advanced
V sits
Upward Cable chop started from squat position
Lat Pull
Finish with 20 mins cardio of choice, pace of choice.

Good luck!!
Linda