5 Weeks to Total Body Confidence!

For the next 5 weeks the work out I plan on doing is one that I found in one of my old issues of Seventeen magazine created by fitness & diet pro, Harley Pasternak, and a little bit of my own add-ons. It’s a 5-day work out plan labeled Monday - Friday and its own header. Here’s the break-down:

MONDAY - GET STRONG!

How to do this workout:

     - Warm up with five minutes of cardio.

     - Do these strength moves.

     - End with five minutes of cardio.

  1. Bent-Over Rows -  [A] Sit on the edge of a chair holding dumbbells. Bend forward at waist, until back is almost parallel to floor. Let arms hang down, palms facing each other. [B] Slowly draw elbows up as high as you can, keeping arms close to the sides and squeezing shoulder blades together. Pause for a second; return to start.
  2. Dead Lifts - [A] Stand with feet shoulder-width apart and hold a dumbbell in each hand. Your back is arched, your shoulders are back, and you are looking up. [B] Lower weights by pushing hips back as far as you can. (You should feel a stretch in the muscles behind your knees.) Return to start.
  3. Side Bends - [A] Stand, feet shoulder-width apart and a dumbbell in right hand. Place fingers of left hand on left temple. [B] Crunch right at the waist as far as you can without moving your lower body. [C] Crunch left at the waist as far as you can, then return to start. Switch the dumbbell to your left hand and repeat in the other direction. That’s one rep.
  • First Monday - 3 sets of 30 reps with 3-lb weights
  • Second Monday - 4 sets of 25 reps with 3-lb weights
  • Third Monday - 5 sets of 20 reps with 5-lb weights
  • Fourth Monday - 6 sets of 16 reps with 5-lb weights
  • Fifth Monday - 7 sets of 12 reps with 8-lb weights

TUESDAY - GET LEAN!

Harley’s power cardio moves - For a full 25-minute workout:

     - Do the five exercises below for one minute each, in order.

     - Rest for one minute —tops. (Take only as much time as you truly need to catch your breath and recover.)

     - Repeat from the start. Do the full circuit (moves 1 to 5) five times total.

  1. Marching - Stand tall with feet shoulder-width apart. Raise left knee as high as you can, then repeat with right leg. Keep alternating, as quickly as you can!
  2. Shadow Boxing - Pretend to box an opponent: Throw jabs and uppercuts using both arms! (Bend knees and stay low for extra lower-body toning.)
  3. Mountain Climbers - From a push-up position, bend left knee to bring it toward chest. Return to start, then quickly repeat with right leg. Keep alternating, fast!
  4. Jumping Jacks - Stand with your feet hip-width apart, then jump your feet out wide as you raise your hands above head. Quickly reverse the movement and repeat!
  5. Knee-Ups - Twist right at the waist and bring right knee up to meet left elbow. Repeat to other side. Keep alternating!

WEDNESDAY - GET TONED!

How to do this workout:

     - Warm up with five minutes of cardio.

     - Do these strength moves.

     - End with five minutes of cardio.

  1. Shoulder Standing Presses - [A] Stand, feet hip-width apart and right foot slightly ahead of the left. Hold weights on either side of head with palms forward and arms bent. [B] Exhale as you drive the dumbbells up and together, then inhale as you slowly return to start.
  2. Skater Lunges - [A] Stand with feet shoulder-width apart and arms relaxed at your sides. [B] Swing arms left and step back to cross right leg behind left leg, dropping right knee down (like you’re curtsying). Return to start, then repeat to other side. That’s one rep.
  3. Seated Trunk Twists - [A] Sit on the floor with knees bent and the heels on ground. Lean back slightly, keeping head and hips still. [B] With core strong and tight, reach across body slowly with left hand and rotate chest right. Return to start. Repeat to other side. That’s one rep.
  • First Wednesday - 3 sets of 30 reps with 3-lb weights
  • Second Wednesday - 4 sets of 25 reps with 3-lb weights
  • Third Wednesday - 5 sets of 20 reps with 5-lb weights
  • Fourth Wednesday - 6 sets of 16 reps with 5-lb weights
  • Fifth Wednesday - 7 sets of 12 reps with 8-lb weights

THURSDAY - BURN FAT!

Harley’s power cardio moves - For a full 25-minute workout:

     - Do the five exercises below for one minute each, in order.

     - Rest for one minute —tops. (Take only as much time as you truly need to catch your breath and recover.)

     - Repeat from the start. Do the full circuit (moves 1 to 5) five times total.

  1. Tucks - Jump with both feet together, bringing your knees up toward your chest!
  2. One-Leggers - Hop on only your left foot for 30 seconds, then hop on your right foot for 30 seconds!
  3. IN-N-OUTS - Jump with your feet together, then jump them out. Go in-out, in-out, in-out!
  4. Scissors - Jump with feet staggered— right foot forward, then left foot forward. Keep switching with every hop!
  5. Slaloms - Hop side to side, as if there’s an imaginary line on the ground and you’re jumping over it each time. It should look like you’re swishing down the slopes!

..it’s FRIDAY! - GET DEFINITION!

How to do this workout:

     - Warm up with five minutes of cardio.

     - Do these strength moves.

     - End with five minutes of cardio.

  1. Overhead Extensions - [A] Lie on the floor with knees bent and a dumbbell in each hand. Extend arms straight up, palms facing each other. [B] Bend arms at elbows to bring weights to sides of head, then straighten them back up to start.
  2. Leg Sweeps - [A] Attach a resistance band to a stationary object, like a cough leg, then wrap the other end around your right ankle. [B] Lift right foot off ground and allow resistance band to pull leg out to the side of your body. [C] Pull right leg across your body, keeping knee straight, then slowly return to B. After you finish your reps, repeat with other leg.
  3. Double Crunches - [A] Lie down with your knees bent, feet lifted off the ground, toes pointed down, and hands behind your head. [B] Slowly crunch your body to bring your knees and chest together at the same time, then return to start.
  • First Wednesday - 3 sets of 30 reps with 3-lb weights
  • Second Wednesday - 4 sets of 25 reps with 3-lb weights
  • Third Wednesday - 5 sets of 20 reps with 5-lb weights
  • Fourth Wednesday - 6 sets of 16 reps with 5-lb weights
  • Fifth Wednesday - 7 sets of 12 reps with 8-lb weights

My Add-Ons:

  • 15-20 minutes treadmill/elliptical (when possible)
  • 15-20 minutes stairmaster (when possible)
  • 10 minute sweat session in the sauna (when possible)

All righty then, folks. That is my workout plan for the next 5 weeks. If I tweak/miss a day, I’ll be sure to write it down.

I also just got back from doing a little grocery shopping! I’m really excited to eat tomorrow morning! I have SO many recipes I’d LOVE to try out!

________Peace, love, tranquility, prosperity, &RESULTS!

LIFE.

I’m a bit embarrassed because the last time I posted and logged on here was quite a while ago. I was in a bit of a limbo area &when I finally got out of it, avoided & dreaded logging back on here. Well I’M BACK! &I am as ready as ever! I should be done with the program or close to my goal but I am very sad to say I am not & I am NOT going to waste my time feeling sorry for myself because I have no one to blame but MYSELF! So back on track to getting FIT! I have been eating a lot too. SO bad. It’s really hard to stick to a plan when I’m living with my parents & food is -to say the very least- abundant! And my mother’s a PACKRAT (a trait that I have unfortunately inherited) so leftovers is what my fridge is made out of. Anyway, I just wanted to post something. I NEED TO GET BACK ON TRACK! I hope everyone is doing wonderfully. I’ll give an update later. I’ve gotta get ready for work!

Confession.

So I haven’t been doing what I’ve been saying I’d do. I should have known better than to set goals when I’m sick. I’m taking a bye week in hopes that I’ll get over this illness as soon as possible. I haven’t gone to the gym in almost a week and I haven’t worked out for that long as well. I had planned on doing it at home but those darn meds started to kick in. I have been cleaning around the house so I’m hoping those clock out some calories. Then again I haven’t been eating as well as I would like.  “/ Hmph. Triumph over this I shall. All righty then. That’s the update for now. I hope all is well with you & yours!

________Peace, love, tranquility, prosperity, &RESULTS!

The "Skinny"

CURRENT

AGE: 23 years old (24 in less than a month)

HEIGHT: 5 feet 3 inches

WEIGHT: 145 pounds

GOAL

WEIGHT: 120 pounds

DATE: 20 MARCH 2012

So I feel that this is a very possible and realistic goal. If a healthy weight loss is 2-3 pounds each week and I want to lose about 25 pounds means I have 12 straight weeks of constant weight loss. My goal date is about 13 weeks (I gave myself a week for any “one-of-those-days” days).

I feel very confident in myself. I’ll post pictures of my “before” once I get my hands on a camera.

________Peace, love, and tranquility.

The Beginning..

..Hello friends and strangers alike! This is my tumblr in which I will keep track of my journey to my ideal weight and body shape. Here, I’ll be posting pictures of meals, work out plans, my struggles, my triumphs, and much much more. I plan on staying anonymous until I reach my main goal. So if you’re interested, stay tuned!

_____________Peace, love, tranquility, prosperity &RESULTS!

Now let’s get this thing started! (:

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