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Re: BABY STEPS SIGN UP (sheet)
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Exercise Week 1-4Week 1 BasicCardioChallengeWeek 1 AdvancedCardioChallengeMonday10 minutes moderate Monday20 Minutes HIITTuesdayJumping Jacks 5010 Jump Squats evry 15 JJ'sTuesday50 chair step ups10 pushups evry 10 SUWednesday10 minutes moderate Wednesday20 Minutes HIITThursdayJumping Jacks 5010 Pushups evry 15 JJ'sThursday50 chair step ups10 seated tri ext evry 10 SUFriday10 minutes moderate Friday20 Minutes HIITSaturdayJumping Jacks 5010 situps evry 15 JJ'sSaturday50 chair step ups15 ball or crunch evry 10 SUSundayOFFOFFSundayOFFOFF20 Minute HIIT Session as follows3 minutes warm up1 minute 7 difficulty1 minute 6 difficulty 1 minute 8 difficulty15 Minute HIIT just cut out 1, 51 minute 7 difficulty1 minute 9 difficulty minute segment1 minute 5 difficulty1 minute 7 difficulty1 minute 6 difficulty1 minute 8 difficulty1 minute 7 difficulty1 minute 9 difficulty1 minute 8 difficulty1 minute All out2 minutes 6 difficulty2 minutes slow paceWeek 2 BasicCardioChallengeWeek 2 AdvancedCardioChallengeMonday15 minutes moderate Monday20 Minutes HIITTuesday50 Squats10 Bicep Curls evry 10 SqTuesday50 Jump Squats15 Bicep curls evry 10 JSQWednesday15 minutes moderate Wednesday20 Minutes HIITThursday50 squats10 tri Kickbacks evry 10 SqThursday50 Jump Squats15 Shoulder press evry 10 JSQFriday15 minutes moderate Friday20 Minutes HIITSaturday50 squats10 shoulder fly evry 10 SqSaturday50 Jump Squats15 side bends evry 10 JSQSundayOFFOFFSundayOFFOFFWeight Week Beginner (Step It UP)Weight Week Advance (Step IT UP)CardioChallengeCardioChallengeMonday15 Minutes HIITMonday22 Minutes HIITTuesdayWeight trainingTuesdayWeight trainingWednesday15 Minutes HIITWednesday22 Minutes HIITThursdayWeight trainingThursdayWeight trainingFriday15 Minutes HIITFriday22 Minutes HIITSaturdayWeight trainingSaturdayWeight trainingSundayOFFOFFSundayOFFOFFWeight Training Session is as Follows Same for Beginner and AdvancedWe will be doing DROPSETSThis is the most basic and yet brutal of all shocks! You begin by reaching failure with a weight, as soon as you hit failure, lessen the weight, and then continue the set until failure is reached again.Example: Lets say you were to perform lat pulldowns with a 100 pound stack. If you reached failure at 12 reps,. you would strip the weight down to 80 pounds and continueA single drop or descending set is when you lower the weight once.A double drop or descending set is when you lower the weight twice. Example: Lets say you were to perform lat pulldowns with a 100 pound stack. If you reached failure at 12 repsyou would strip the weight down to 80 pounds and continue to failure, and then lower the weight down , to 60 pounds.A triple drop or descending set is when you lower the weight twice. For this you can use different weighted cans, weights, jugs, so long as they are of the same weight for each arm and you aren't using something different for each side. You can measure water into pop bottles, milkjugs just put the same in each. (Who said you needed weights) for each are they will do the same thing asif you had barbells.Slow Down WEEKCardioChallengeCardioChallengeMonday20 Minutes SustainedMonday30 Minutes sustainedTuesdayCore TrainingTuesdayCore TrainingWednesday20 Minutes SustainedWednesday30 Minutes SustainedThursdayCore trainingThursdayCore TrainingFriday20 Minutes SustainedFriday30 Minutes SustainedSaturdayCore TrainingSaturdayCore TrainingSundayOFFOFFSundayOFFOFFDuring core training we will utilize 3 different exercises per day your choosing I will let you know your Choices during the challenge.
You may want to Copy and Paste into program so that you can print this.
Exercise Week 1-4Week 1 BasicCardioChallengeWeek 1 AdvancedCardioChallengeMonday10 minutes moderate Monday20 Minutes HIITTuesdayJumping Jacks 5010 Jump Squats evry 15 JJ'sTuesday50 chair step ups10 pushups evry 10 SUWednesday10 minutes moderate Wednesday20 Minutes HIITThursdayJumping Jacks 5010 Pushups evry 15 JJ'sThursday50 chair step ups10 seated tri ext evry 10 SUFriday10 minutes moderate Friday20 Minutes HIITSaturdayJumping Jacks 5010 situps evry 15 JJ'sSaturday50 chair step ups15 ball or crunch evry 10 SUSundayOFFOFFSundayOFFOFF20 Minute HIIT Session as follows3 minutes warm up1 minute 7 difficulty1 minute 6 difficulty 1 minute 8 difficulty15 Minute HIIT just cut out 1, 51 minute 7 difficulty1 minute 9 difficulty minute segment1 minute 5 difficulty1 minute 7 difficulty1 minute 6 difficulty1 minute 8 difficulty1 minute 7 difficulty1 minute 9 difficulty1 minute 8 difficulty1 minute All out2 minutes 6 difficulty2 minutes slow paceWeek 2 BasicCardioChallengeWeek 2 AdvancedCardioChallengeMonday15 minutes moderate Monday20 Minutes HIITTuesday50 Squats10 Bicep Curls evry 10 SqTuesday50 Jump Squats15 Bicep curls evry 10 JSQWednesday15 minutes moderate Wednesday20 Minutes HIITThursday50 squats10 tri Kickbacks evry 10 SqThursday50 Jump Squats15 Shoulder press evry 10 JSQFriday15 minutes moderate Friday20 Minutes HIITSaturday50 squats10 shoulder fly evry 10 SqSaturday50 Jump Squats15 side bends evry 10 JSQSundayOFFOFFSundayOFFOFFWeight Week Beginner (Step It UP)Weight Week Advance (Step IT UP)CardioChallengeCardioChallengeMonday15 Minutes HIITMonday22 Minutes HIITTuesdayWeight trainingTuesdayWeight trainingWednesday15 Minutes HIITWednesday22 Minutes HIITThursdayWeight trainingThursdayWeight trainingFriday15 Minutes HIITFriday22 Minutes HIITSaturdayWeight trainingSaturdayWeight trainingSundayOFFOFFSundayOFFOFFWeight Training Session is as Follows Same for Beginner and AdvancedWe will be doing DROPSETSThis is the most basic and yet brutal of all shocks! You begin by reaching failure with a weight, as soon as you hit failure, lessen the weight, and then continue the set until failure is reached again.Example: Lets say you were to perform lat pulldowns with a 100 pound stack. If you reached failure at 12 reps,. you would strip the weight down to 80 pounds and continueA single drop or descending set is when you lower the weight once.A double drop or descending set is when you lower the weight twice. Example: Lets say you were to perform lat pulldowns with a 100 pound stack. If you reached failure at 12 repsyou would strip the weight down to 80 pounds and continue to failure, and then lower the weight down , to 60 pounds.A triple drop or descending set is when you lower the weight twice. For this you can use different weighted cans, weights, jugs, so long as they are of the same weight for each arm and you aren't using something different for each side. You can measure water into pop bottles, milkjugs just put the same in each. (Who said you needed weights) for each are they will do the same thing asif you had barbells.Slow Down WEEKCardioChallengeCardioChallengeMonday20 Minutes SustainedMonday30 Minutes sustainedTuesdayCore TrainingTuesdayCore TrainingWednesday20 Minutes SustainedWednesday30 Minutes SustainedThursdayCore trainingThursdayCore TrainingFriday20 Minutes SustainedFriday30 Minutes SustainedSaturdayCore TrainingSaturdayCore TrainingSundayOFFOFFSundayOFFOFFDuring core training we will utilize 3 different exercises per day your choosing I will let you know your Choices during the challenge.
...i already know its not going to be easy but better to try and fail then not try at all.
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