Weekly Workout Plan 7/16-7/22

 

DREAM BODY!

Every Sunday night from now on, I will post my weekly workout plan. You’re more than welcome to follow along, if you like! However, I am not a physician or a personal trainer. I am not accountable for any sustained injuries that might occur.

Don’t have access to a gym? No worries! Body weight exercises work extremely well. In my workout plan, I will be using workout equipment.

Equipment used:
2 dumbbells ranging from 2.5lbs to 40lbs.
6lb medicine ball
55″ stability ball
5lb kettlebell (will be increasing that weight whenever possible)

I do four days of cardio, along with five days of strength training. Don’t be afraid of getting bulky, ladies! We are NOT meant to be that way unless we take steroids. I don’t take those nor do I condone the use of them for muscle gaining purposes. I do realize that they have great use in transplant patients, so I’m not shaming the drug altogether.

Additionally, I do yoga whenever I can fit it into my schedule. I won’t be including that in my weekly plans unless I have readers commenting about it. Yoga is great for building core strength and flexibility!

If you do not know how to perform an exercise, visit Bodybuilding.com and search for each individual exercise. They have video, picture and written tutorials along with reviews and ratings on each one. You can also see which main muscle is being targeted, along with other muscles.

For those who aren’t sure how to read reps and sets, here is an example:
Push ups = 3 x 12 = 3 sets of 12 pushups.
So, you’ll be doing 36 pushups in all.

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MONDAY

Cardio
– 30-60 minutes of Zumba 2 for Wii
The time varies depending on how hard I’m out of breath.

Strength Training – Shoulders
– Front Raise + Pull Over = 3 x 12
– Alternating Deltoid Raise = 3 x 12
– One Arm Side Laterals = 3 x 12 each side
– Dumbell Raise = 3 x 12
– Seated Bent Over Rear Delt Raise = 3 x 15
– Dumbbell Lying Rear Lateral Raise = 4 x 10
– Dumbbell One Arm Shoulder Press = 4 x 12
– Dumbbell One Arm Uptight Row = 4 x 10

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TUESDAY

Cardio
NONE

Strength Training – Legs
– Dumbbell Squat = 4 x 10-12
– Dumbbell Lunges = 4 x 10-12
– Freehand Jump Squats = 4 x 10-12
– Walking Lunges Around Room = 3 times (you can do this with or without weights)
– Ball Leg Curl = 4 x 10-12
– Front Leg Raises = 4 x 10-12
– Kettlebell Dead Clean = 4 x 10-12
– Kettlebell One-Legged Dead Lift = 4 x 10-12
– Calf Raises With Dumbbells = 4 x 30

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WEDNESDAYCardio
– 30-60 minutes of Zumba 2 for Wii

Strength Training
NONE

 


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THURSDAY

 


Cardio
– 30-60 minutes of Zumba 3 for Wii

 


Strength Training – Abs
– Traditional Crunches = 3 x 30
– Bicycle Crunches = 3 x 60
– Reverse Crunches = 3 x 30
– Leg Lifts = 3 x 30
– Russian Twists = 3 x 60
– Traditional Plank = 3 x 1 minute

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FRIDAY

Cardio
NONE

Strength Training – Arms

Triceps
– Bench Dips = 3 x 12
– Decline Dumbbell Tricep Extensions = 3 x 12

Biceps
– Alternating Hammer Curl = 4 x 12
– Cross Body Hammer Curl = 4 x 12

Forearm
– Bottoms Up Clean From The Hanging Position = 3 x 12
– Dumbbell Lying Pronation = 3 x 12

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SATURDAY

REST

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SUNDAY

Cardio
– 30-60 minutes of Zumba 2 for Wii

Strength Training – Chest
– Dumbbell Bench Press = 4 x 12
– Around the Worlds = 3 x 15
– Bent Arm Dumbbell Pullover = 3 x 10
– Dumbbell Flyes = 4 x 10-12
– Pushups = 4 x To Failure

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 As always, follow me on Tumblr and MyFitnessPal for more tips and inspiration!

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