Week 1 Plan

Warm Up:
Run for 5 Mins
10 Push Ups
10 Squats
10 Lunges
20 Sit Ups

Tuesday:

Run/Walk: 30 Mins as Far as Possible


Wednesday: Arms

A. Bench Press
5 Reps x 5 Sets (5-5-5-5-5)
Try to work up to the heaviest 5 reps possible

B1. 10x Dips (Use dip machine or edge of bench if needed)
Rest 1 Min
B2. 20x Sit Ups
Rest 2 Min

C1. Max Push Ups x 4 Sets
Rest 1 Min
C2. Plank Hold for 1 Min
Rest 1 Min


Thursday:

A. Squat w/ Barbell

10x just barbell
10x add 10 pounds on each side
10x add 10 pounds additional each side (85 pounds total including bar)
10x only 25 pounds on each side (95 pounds total)
If you feel strong enough, put 35 pounds on each side and try another 10 pounds

B1. Dumbell Lunges 4 Sets x 10 Reps (10 Each leg)
20 Pounds Each Hand, if first set is easy, keep grabbing heavier weights until its too much)
REST 1 min.
B2. Step Up With Dumbell 4 Sets x 10 Reps (10 Step Ups each leg)
REST 3 Mins

C. As Many Reps/Rounds as Possible
20 Mins

10 Push Ups
10 Burpees
10 Lunges
10 Air Squats
20 Sit Ups


Friday:

Run/Walk 30 Mins as far as possible
(Run 15 Mins away and turn around and come back)
If you use the treadmill, do your best not to stop

Saturday:

GO TO YOGA WITH ASHLEY (Sorry, but it will help you in alot of ways)