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 Week 7 Beginner Workout Schedule

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HeatherF
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Join date : 2013-02-04
Location : Augusta Georgia

PostSubject: Week 7 Beginner Workout Schedule    Sat Mar 02, 2013 4:20 pm

Workout Schedule beginners


Exercise Descriptions

Squat with dumbbells on your shoulders. Keep all the weight in your heels. Go down slow. And slowly come up squeezing your glutes at the top.

1 Arm Row. Just like you saw My hubby do in the last video. Keep a flat back. Do not let your back round at the top. Squeeze at the top and slowly lower the weight back down.

Reverse Lunges- Lighter weight on Shoulders. Alternate your legs going back. Keep all the weight in your heels. When you come back to the top make sure you are pressing through your “HEEL” not the ball of your foot or using the opposite leg for power.

Dead lift- Legs shoulder width apart. Keep the weight in your heels. Slowly lower down and when you feel the good stretch in the back of your legs slowly come back to the top. Make sure you keep your abs tight the entire time. Never round your back.

Shoulder Press- Two dumbells. Press over head and slowly lower back down. When the weights are lined up with your ears press back to the top.

Bulgarian Split Lunge- http://www.youtube.com/watch?v=1CvEs-TOIKM

Chest Press- Lay down on the ground or a bench. Keep both feet on the floor. Press two dumbells slowly to the top, and slowly lower back down. Do not let your elbows hit the floor.



Monday- March 4th

Full Body Workout – I included the exact amount of time to rest between sets. Make sure you follow the reps I have listed for each exercise.

Circuit #1

Dead Lift 8 Reps
90 second rest
Chest Press 8 reps
90 second rest
Deadlift 8 reps
90 second rest
Chest Press 8 reps

Circuit #2

Dead Lift 12 Reps
60 second rest
Chest Press 12reps
60 second rest
Deadlift 12 reps
60 second rest
Chest Press 12reps
Circuit #3
** Each side equals one set. Meaning you have to work both the right and left side

Bulgarian Split Lunge 15 Reps
20 sec rest
1 Arm Row 15 Reps
Repeat 3 times

Sumo Squat 15 Reps
20 sec rest
Push Up 15 Reps
Repeat 3 Times

Finish with this fat blasting Cardio

Squat Jumps 20 sec ** To modify you can do fast squats or tap your knees

Crunches 30 sec

Plank 30 sec

Squat Jumps 20 sec ** To modify you can do fast squats or tap your knees

Crunches 30 sec

Plank 30 sec

Squat Jumps 20 sec ** To modify you can do fast squats or tap your knees

Crunches 30 sec

Plank 30 sec







Tuesday March 5th

Jumping Jacks 20 sec
Rest 10 Sec
High Knees 20 sec
Rest 10 sec
repeat 8 times

Finish with 20 Minutes of steady state cardio






Wednesday March 6th


Full Body Workout – I included the exact amount of time to rest between sets. Make sure you follow the reps I have listed for each exercise.

Circuit 1
Squat- 8 Reps
Rest 90 Seconds
1 Arm Row- Right Side 8 Reps
Rest 90 Seconds
Squat- 8 Reps
1 Arm Row- Left Side 8 reps

Rest 90 Seconds

Circuit 2
Squat 10 Reps
Rest 30 Seconds
1 Arm Row- Right Side 10 Reps
Rest 30 Seconds
Squat 10 Reps
Rest 30Seconds
1 Arm Row- Left Side 10 Reps


Circuit 3

Alternating Reverse Lunges- 12 Reps
Rest 20 Seconds
Double Arm Lat Row- 12 Reps
Rest 20 Seconds
REPEAT 3 Times

After you finish your 3 sets of Circuit 3 you will rest for 2 minutes.

Circuit 4

Dead lift 12 Reps
Rest 20 Seconds
Shoulder Press 12 Reps
REPEAT 3 Times

Finish with 20 Minutes of steady state cardio




Thursday March 7th

Walk 45 minutes
Then Finish with this ab circuit
20 Reverse crunches
20 Bicycle Crunch
20 Mountain Climbers
Repeat 3 Times





Friday March 8th

Circuit #1

Dead Lift 8 Reps
90 second rest
Chest Press 8 reps
90 second rest
Deadlift 8 reps
90 second rest
Chest Press 8 reps

Circuit #2

Dead Lift 12 Reps
60 second rest
Chest Press 12reps
60 second rest
Deadlift 12 reps
60 second rest
Chest Press 12reps
Circuit #3
** Each side equals one set. Meaning you have to work both the right and left side

Bulgarian Split Lunge 15 Reps
20 sec rest
1 Arm Row 15 Reps
Repeat 3 times

Sumo Squat 15 Reps
20 sec rest
Push Up 15 Reps
Repeat 3 Times

Finish with this fat blasting Cardio

Squat Jumps 20 sec ** To modify you can do fast squats or tap your knees

Crunches 30 sec

Plank 30 sec

Squat Jumps 20 sec ** To modify you can do fast squats or tap your knees

Crunches 30 sec

Plank 30 sec

Squat Jumps 20 sec ** To modify you can do fast squats or tap your knees

Crunches 30 sec

Plank 30 sec


Then Finish with this ab circuit
20 Reverse crunches
20 Bicycle Crunch
20 Mountain Climbers
Repeat 3 Times




Saturday March 9th

Steady State Cardio 45 minutes





Sunday March 10th

Active Rest Get outside and move. Play with the kids, do yard work, do house work.
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