2 WEEK FITNESS PROGRAM
Personal reasons
Lose weight
Get in shape
Build Muscle
Increase Strength
Increase Endurance
Healthier Lifestyle

Goals
Lose 10-15 pounds
Be in it for the long run (stay healthy/fit)
Better nutrition habits
Longer amount of time running
Stronger upper and lower body
Tone and cut (abs,glutes,legs,arms)

Warm Ups
5-10 min bike/treadmill
Dynamic stretches
Rope jumping
Arm circles
Quads, hamstrings,
Jumping jacks

Cool down
Static stretches
Quads, Hamstrings, Glutes, Chest, Triceps
Upper back stretches
5 min bike or 10 min walk
Sauna

Monday : Cardio & Aerobic Conditioning
Tuesday : Abs, Triceps, & Back
Wednesday : Lower Body, Legs, & Calves
Thursday : Cardio, Core series
Friday : Total Body Training
Saturday : OFF
Sunday : 30 min jog

Monday - WEEK 1 : Cardio & Aerobic Conditioning
Warm up
Upper body Stretches
5 min bike
Work out
1 mile Run
30 minutes Elliptical Heart Rate/140 limit
30 minutes zumba class

Cool down
Static stretches
Sauna 10 minutes
TUESDAY – WEEK 1: Abs, Triceps & Back
Warm up
15 min Dynamic stretches
5 minute incline cardio Work out sets of pull-ups x 3 (10,8,6)
Wide-grip front x 3 (12x30p,10x40p,8x50p)
Rows x 3 (12x50p, 10x55p, 8x60p)
Behind Cable triceps 4 x 12 (25p).
Dips Triceps 3 x 6
Triceps Dumbbells kick back 3 x 15 E (15p)
Regular crunches 4 x 10,15,25
Sit ups 4 x 10,15,25
Scissors 3 x 15
Medicine ball crunches 1 x 30

Cool down
5 minute jog
Static stretches

Wednesday – WEEK 1: Lower body, Legs & Calves

Warm up:
Lower body stretches
5 min bicycle
Work Out:
90 degree squats 3 x 12 (25pE)
Floor squats 3 x 10
Dumbbell Lunges 3 x 10 (15p)
Duck squats 3 x 12
Leg Extensions 3 x 12 (own weigh resistance)
Quads machine 3 x 12 (20p starting)
Hamstring machine 3 x 12 (20p starting)
Calve muscle machines 3 x 12 (50-70p)
Cool down
Static stretches
5 minute walk

THURSDAY - WEEK 1: Cardio & Core series
Warm up
10 min stretch
5 minute jog
Work out
Bicycle 2 x 15
Superman 2 x 10 ( 2 sec hold)
Plank x 1 min
Crunches 2 x 15
Leg glute bridge 2 x 10
Alternating toe touch 2 x 10
3 min jog and sprint for 1 min ( back and forth) x 15min treadmill.
Cool down
5 min bike
2 min Rope jumping

Friday – WEEK 2: total body training

Warm up
Dynamic stretches
10 jumping jacks
Arm circles
Work out
Flat bench press 3 x 10 (30pE)
Incline bench press 3 x 10 (25pE)
Push-ups 3 x 10
Squats 3 x 10 (25p)
Pull ups 3 x 10
Rows 3 x 10 (50-60p)
Lunges 2 x 10
Swiss ball crunches 3 x 25
Sit ups 3 x 20-25
Side plank 30 sec each
1 min front plank
Cool down
Static Streches
10 sauna

SATURDAY Week 1: OFF
SUNDAY Week 1: 45 Min JOG

Monday - WEEK 2: Cardio & Aerobic Conditioning
Warm up
Dynamic/Upper body Stretches
10 min bike
Work out
1.5 mile Run
40 minutes Elliptical Heart Rate/140 limit
45 minutes zumba class

Cool down
Static stretches
Sauna 15 minutes

TUESDAY – WEEK 2: Abs, Triceps & Back
Warm