Bree’s Personal Fitness Program!

Fitness Program!

Image Credit: www.saidaonline.com/en/print.php?go=fullnews&id=17287

 

Lately I have been working towards getting in shape and becoming healthier. I have finally started going to the gym regularly (which is hard for me to do because I always lose motivation and give up) and have made personal goals for myself. By the end of 2013, I WILL be in the best shape I have ever been in. Set small personal goals for yourself as well! This definitely helps keep your motivation up and keep you going. Reward yourself after you reach each goal!

Since I know how hard it was in the beginning and not knowing where to start, I am sharing my 12-week fitness plan with all of you! It is just an example that you can either do yourself or get ideas from to create your own! I have listed the areas of focus for each day of the week and also made a list of exercises you could do. :)

Month One: Weeks 1-4

3 sets of 10-12 reps each or do 2 sets regular + 1 set failure

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
OFF-Rest Day Chest, Shoulders, and Triceps +Cardio Legs and Abs +Cardio Back and Biceps +Cardio Legs and Abs +Cardio (optional) Back and Biceps +Cardio Legs and Abs OR Chest, Shoulders, and Triceps AND/OR Cardio

 

Month Two: Weeks 5-8

3 sets of 8-10 reps each or do 2 sets regular + 1 set to failure

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
OFF-Rest Day Legs and Abs +Cardio Back and Biceps +Cardio Legs and Abs OR Chest, Shoulders, and Triceps AND/OR Cardio Back and Biceps +Cardio Legs and Abs +Cardio (optional) Chest, Shoulders, and Triceps +Cardio

 

Month Three: Weeks 9-12

3 sets of 6-8 reps for some, others you can do 8-10 reps

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
OFF- Rest Day Back and Biceps +Cardio Legs and Abs OR Chest, Shoulders, and Triceps AND/OR Cardio Legs and Abs +Cardio Back and Biceps +Cardio Chest, Shoulders, and Triceps +Cardio Legs and Abs +Cardio (optional)

 

—Be sure to add cardio into your fitness program! This is very important to help you lose additional unwanted fat. I personally do cardio 4-6 times per week. I usually stick to the elliptical, treadmill, and HIIT (High Intensity Interval Training). My cardio workouts typically last between 30-60 minutes, depending on the day. For HIIT, however, 20-30 minutes is sufficient.

Here is a list of some targeted exercises that you could choose from!

Chest, Shoulders, and Triceps 

 

I personally choose at least 6 exercises.

Bench PressIncline dumbbell Flyes

Seated Dumbbell Press

Dumbbell side and Front Lateral Raises

Tricep Extensions

Cable Flyes

Bench Dips

Tricep Push downs

Tricep Kickbacks

Dumbbell Flyes (standing, flapping motion)

Pushups to Failure

 

Legs and Abs 

 

I personally choose at least 7-8 exercises.

Barbell SquatsDumbbell Lunges

Leg Curls

Stiff-Legged Barbell Deadlift

Standing Calf Raises

Exercise Ball Crunches

Bicycle Crunches

Lying Leg Raises

V-ups

Leg Extension

Leg Presses

Ab Crunch Machine

Hanging Leg Raises

Plié Dumbbell Squat

Donkey Kickbacks

 

Back and Biceps 

 

I personally choose at least 5-7 exercises.

Dumbbell Alternate Bicep CurlPulls Ups to Failure

Standing Barbell Curl

Bent Over Two-Dumbbell Row

Lateral Pull Down

Seated Cable rows

Preacher curls

Concentration Curls

One-arm Dumbbell Row

Stiff Leg Barbell Goodmorning (barbell across back, legs wide, bend forward)

 

Remember to switch it up!! You don’t want to hit a plateau and stop seeing results. Also remember to keep challenging yourself! If a weight or resistance level is getting too easy, increase it! The last 2-3 reps should be difficult to finish.

If you have ANY questions, please feel free to ask and I will try my best to help you as much as possible! Of course to see the best results, start eating healthier foods, drink PLENTY of water, pay attention to portion and serving sizes, get plenty of rest, and don’t overwork yourself.

 

I have also previously posted pictures and details on exercises that target specific muscle groups. Feel free to take a look! I have linked them below.

Legs and Butt – Lower Body Exercises

Arms and Back – Upper Body Exercises

Soon I will also be posting tips for strength and weight training!

 

**Disclosure: This is for informational purposes only! I am not a health or fitness professional. I am simply sharing my own personal fitness plan with you to either help you or give your ideas to create your own! Before starting any strength or fitness program, consult a health care professional.

 

Comments

  1. Samantha says

    I really like this. Some of this stuff I can’t do yet because of my knee but I love how you list the different sets you do instead of just saying “legs and abs.”

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