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
|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
|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
|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 Push downs
Dumbbell Flyes (standing, flapping motion)
Pushups to Failure
|Legs and Abs |
I personally choose at least 7-8 exercises.
|Barbell SquatsDumbbell Lunges |
Stiff-Legged Barbell Deadlift
Standing Calf Raises
Exercise Ball Crunches
Lying Leg Raises
Ab Crunch Machine
Hanging Leg Raises
Plié Dumbbell Squat
|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
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.
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.