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Workout Plan for the Week 1 to 3 of the 12 Weeks Challenge

Workout Plan for the Week 1 to 3 of the 12 Weeks Challenge

I’ve created a workout routine for Monday to Friday, Sunday and Saturday I left out for resting but you can choose to add them and rest any day of the week, the idea is to rest 2 days in a week. It doesn’t matter which day. Try and workout, it won’t be easy but its all worth it for better result and for building muscle while burning fat. Any workout that is confusing to you do ask me on twitter or google it for better image and form.

Exercise Workouts : Circuit Training
Circuit training incorporates a mixture of both cardio and strength training. It begins with weight training which is then followed by cardio, this is done by repeating the sequence several times. The
importance of circuit training is that it blasts body fat while burning calories and causes your heart rate to rise.

Monday (repeat 2 to 3 times)
Circuit Training Workout Example:

  • 1 min: March in place to warm up
  • Squats – 20 reps
  • 1 min: Jog in place, pushing the arms overhead
  • Front and Rear Lunges – 12 reps on each leg
  • 1 min: Run in place with high knees
  • Push ups (on the knees or toes) – 12-20 reps
  • 1 min: Jumping jacks
  • Dips with Leg Extension – 12-20 reps
  • 1 min: jumping jacks
  • Walking lunge with arms overhead – 12-20 reps
  • 1 min: March in place
  • 30 squat jumps
  • 30  burpee
  • 30 sec: Planks
  • 1 min: Mountain climbers
  • Bridge With Leg Drop
  • 1 min: Run in place with high knees
  • 30 sec Back Extensions
  • 1 min: March in place
TUESDAY
Any cardio of your choice 30 -45 mins (you can use workout dvd or @ the gym)
WEDNESDAY (2 to 3 times)
  • 2 sets of 12 reps: squats
  • 30 jumping jacks
  • 2 sets of 12 reps : chest press
  • 12 burpees
  • 2 sets of 12 reps : deadrows
  • squat jumps
  • 2 sets of 12 reps-each arm : tricep kickbacks
  • high knees running for 30 seconds
  • 2 sets of 12 reps-each arm : bicep curls
  • 30 burpee
  • 2 sets of 12 reps-each leg : lunges
  • 60 jumping jacks
  • 2 sets of 12 reps : shoulder press
  • 20 burpees
  • 1 30-second plank
  • 1 30-second side plank, each side
  • 20 slow abdominal twists
  • 20 fast abdominal twists (lying down)

THURSDAY
Any cardio of your choice 30 -45 mins (you can use workout dvd or @ the gym)

FRIDAY
Total-Body Strength Training Workout with Leg Emphasis. Repeat entire circuit 2 to 3 times

  • Squats: 10-12 (20 secs rest) 2 sets
  • Bench Press: 10 (20 secs rest) 2 sets
  • push ups: 10 (20 secs rest) 2 sets
  • Walking Lunge: 10-12 (20 secs rest) 2 sets
  • Squat jump: 10 (20 secs rest) 2 sets
  • Upright Row: 10(20 secs rest) 2 sets
  • Burpee: 30 (20 secs rest) 2 sets
  • Triceps curl: 10-12 (20 secs rest) 2 sets
  • Wall sit squat: 30 sec (20 secs rest) 2 sets
  • Biceps Curl: 10 (20 secs rest) 2 sets
  • Leg Curl: 10-12 (20 secs rest) 2 sets
Walking lunge
Upright row


Bridge with Leg drop
Burpee
Back Extention
Dip with leg extention

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