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Thursday, 15 March 2012

A draft workout for those who need one.

Some of you Trying to lose weight and do not know where to start? Need to find a ground to lose the pounds? I've been working on a few schedules for both fit and the obese, but this one seems to work just about right for everyone. It is a tad ruff, but should be do-able by all. Never forget, that a healthy body has less chances of becoming sick, than an unhealthy one. 
  • A. If you cannot complete one weeks training, repeat the previous weeks training instead.
  • B. A good diet is VERY IMPORTANT. This program will not work without a healthy diet.
  • C. ALWAYS warm up before exercising!
  • D ALWAYS cool down after exercising!
  • E. ALWAYS stretch thoroughly before and after exercising!
  • F. IF you feel DIZZY during this process, take rest immediately, if dizziness persists for the next few hours, consult a doctor/physician  
Week 1
Days: Monday, Tuesday, Thursday, Friday, Saturday
Morning: 3 sets
  • 10 press ups
  • 15 sit ups
  • 10 tricep dips
  • 10 squat thrusts
 Afternoon:
  • Monday: 15 minute run with emphasis on powering yourself up hills.
  • Tuesday: 25 min bike ride or 15 min swim or 15 min run if you do not have access to these facilities 
  • Thursday: 15 min run
  • Friday: 25 min bike ride or 15 min swim or  15 min run if you do not have access to these facilities 
  • Saturday: 15 min run
  • Complete each activity with 3 pull-ups (wide grip, overhand)
Week 2:
·  Repeat week 1.
Week 3
  • Do exactly the same as you have been doing, but add 5 reps to each exercise.
  • Add 5 mins to the run, bike and swim.
  • Add 1 rep to the pull-ups.
Week 4
  • Add another 5 reps to each exercise.
  • Add 5 mins to the run, bike and swim.
  • Add 1 rep to the pull-ups.
Week 5
  • Again, do the same as you have been doing, but add 5 reps to each exercise.
  • Add 5 mins to the run, bike and swim.
  • Add 1 rep to the pull-ups.
Week 6
  • Do the same, but again add 5 reps to each exercise.
  • Add 5 mins to the run, bike and swim.
  • Add 1 rep to the pull-ups.