Workout Routines

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Workout Routines

OBJECTIVES: Cardiovascular conditioning, weight loss, lean muscle mass, muscle workout

WORKOUT DURATIONS: 30-45 minutes

Day 1: Physical fitness test

Always begin the week with the standard physical fitness test, or PFT, to gauge our progress. Record your time and tract all of your progress..

3 mile timed run (Outside or treadmill)

Maximum number of abdominal crunches in 2 minutes

Maximum number of pull ups or push ups before dropping

Day 2: Cycling,

I typically do this workout routine in a park at a playground, but if you have access to a fitness facility, you can complete it there as well. The key here is keeping the pace up.

Day 3:

Warm up with a 5 - 10 minute moderately paced run

Pyramid Circuit

1 pull up, 10 push ups, 1 dip

2 pull ups, 10 push ups, 2 dips

3 pull ups, 10 push ups, 3 dips

4 pull ups, 10 push ups, 4 dips

5 pull ups, 10 push ups, 5 dips

50 abdominal crunches

5 pull ups, 10 push ups, 5 dips

4 pull ups, 10 push ups, 4 dips

3 pull ups, 10 push ups, 3 dips

2 pull ups, 10 push ups, 2 dips

1 pull up, 10 push ups, 1 dip

50 abdominal crunches

Add or subtract repetitions as your strength increases. For instance, once you can complete this circuit, add a 6th level in (6 pull ups, 10 push ups, 6 dips) and so on, then work your way back down.

Day 4 lose weight workout routines: Running

½ mile warm up

¼ mile sprint

¼ mile rest

¼ mile sprint

¼ mile rest

¼ mile sprint

¼ mile rest

¼ mile sprint

¼ mile rest

½ mile cool down

Day 5: Lower Body Circuit

10 minute moderate run

Squat Jumps x 15

Lateral Hurdle Jumps x 15

Split Squat Jumps x 15

Repeat sequence 3 times

10 minute moderate run

This routine is great when traveling including at resorts when you have access to a pool and want to keep the all-inclusive calories moderated. They key to this routine is that it's highly adaptable to your current fitness level. You can alter the circuits, swimming, and running to suit you. Best of all, it's convenient.

Workout Routines

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