Monday, 24 February 2014

10 Week Fitness Plan

Hey ladies, 

As you know I am in the process of dieting and losing weight which is a long and stressful process. Along with dieting it is important to exercise regularly, so I have put together a 10 week progressive exercise plan for myself which I thought I'd share with you all. It is important to progress as you exercise to improve fitness and to keep pushing yourself. 

The plan has strength training every day of the week which remains the same throughout the ten weeks, as well as cardio which progresses. 
The strength training 

Monday 
150 jumping jacks
50 abdominal crunches 
20 tricep dips 
15 squats 
20 lunges (each leg)
70 Russian twists
20 standing calf raises 
5 push-ups 
30 second plank 
10 lunge spilt jumps 

Tuesday 
80 jumping jacks 
50 vertical leg crunches 
20 sit-ups 
15 tricep dips 
20 squats 
10 side lunges (each leg) 
15 leg lifts (each leg) 
50 bicycles 
15 wall push-ups 
40 Russian twists

Wednesday 
90 jumping jacks 
20 tricep dips 
10 sit-ups 
30 bird-dogs 
30 second plank 
30 squats 
40 crunches 
10 oblique crunches (each slide) 
20 standing calf raises 

Thursday 
100 jumping jacks 
25 vertical leg crunches 
20 squats 
20 wall push-ups 
50 Russian twists 
15 second side plank (each side)
10 lunge split jumps 
5 jump squats 
40 high knees 

Friday 
60 jumping jacks 
40 abdominal crunches 
10 sit-ups 
10 tricep dips 
20 side lunges (each side) 
15 incline push-ups 
10 oblique crunches (each slide) 
50 butt kickers 
5 jump squats 
15 jack knife sit-ups 

Saturday 
50 jumping jacks 
20 squats
100 Russian twists 
5 kneeling push-ups 
1 minute downwards dog 
15 jack knife sit-ups 
10 lunges (each leg) 
10 side lunges (each leg) 
20 bird-dogs 
20 inner thigh lifts (each leg) 

Sunday 
45 jumping jacks 
15 squats 
5 jumping squats 
50 Russian twists 
30 second plank 
10 standing calf raises 
5 kneeling push-ups 
30 second superman 
10 lunges (each leg) 
40 abdominal crunches 

Cardio 
Week 1: 1 minute run, 2 minute walk (x7) 
Week 2: 2 minute run, 2 minute walk (x5) 
Week 3: 3 minute run, 2 minute walk (x4) 
Week 4: 5 minute run, 2 minute walk (x3) 
Week 5: 6 minute run, 90 second walk (x3) 
Week 6: 8 minute run, 90 second walk (x2)
Week 7: 10 minute run, 90 second walk (x2) 
Week 8: 12 minute run, 1 minute walk
Week 9: 15 minute tun, 1 minute walk, 8 minute run, 2 minute walk
Week 10: 20 minutes run 

As you can see this is a pretty intense plan. But the great thing about it is that you can do all the strength work at home, I like to do it before I go to bed every night, the hardest part is getting into a routine. 

Lots of Love


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