My fitness goals are simple. I want to use the combination of Cardio and Resistance training to get more healthy. For starters, that means for me to get rid of all this weight. I started by journey (again) the first of the year. I weighed in at 330 lbs. Below is my fitness plan.
Bike/Strider/Elliptical 5x a week for 30 minutes or more
Upper Body 2 x week
Upper Body Max (Circuit Style)
|Small Shoulder Circles (forward)||1||30 Secs|
|Small Shoulder Circles (Reverse)||1||30 Secs|
|Push Ups||1||15 to 20|
|Light Pull downs||1||10 to 15|
Complete the following exercises in a circuit style fashion. Rest only where indicated and to change weights.
|Flat Barbell Bench Press||3||8 to 12|
|Flat Chest Flyes (Dumbbells)||3||12 to 15|
|Bench Dips (Triceps)||3||Max Reps|
|Pull Downs||3||12 to 15|
|1 Arm Dumbbell Rows||3||8 to 12|
|Shoulder Lateral Raises (Dumbbells)||3||10 to 12|
|Shoulder Press (Dumbbells)||3||8 to 12|
|Barbell Shrugs||3||12 to 15|
|Double Crunches||3||15 to 20|
|Push Ups||3||Max Reps|
|Lying Leg Lift/Butt Lift||3||10 to 15|
|Plank||3||30 to 45 Secs|
|Bicycle Crunches||3||20 to 24|
I have chosen not to do any lower body weight lifting exercises. I have had 3 ACL surgeries and feel that the best way for me to gain muscle in my legs is in my cardio workouts that include the strider, elliptical, and cycling.