need workout schedule

Vicki_78

Ok i've been a total slacker for a little while but i'm getting back to it.....
due to my current job hours & childcare I really can't go to the gym anymore so I'm trying to figure out a good workout schedule and I would LOVE some help
i have an elliptical, 30day shred video and a kettlebell workout video...... and of course wii fit
should i rotate throughout the week or just do whatever I feel like that day?
my goal is pretty much to just loose a little weight and tone up my tummy (typical huh?)

vulrich93

Since you're so busy, I would start out with 30 day shred. I've been working out (running, gym etc) for 2-3 years, and Jillian gives me a light sweat in the morning. It's what I'm doing since I'm so busy this month.

lframent

This is going to come across as alot, but it doesn't take very long - maybe just over an hour at the most.

Sunday is my low-key or rest day, so I do two walks around my neighbourhood with my puppy (two 10-minute walks, morning and night).

Monday - Friday
- 3-mile loop OR a 30-minute elliptical circuit as my cardio (more if I feel particularly good about it that day)
- 1 plank holding as long as possible, 2x
- 5 push-ups, 2x (this doesn't sound like much, but being someone who can barely do ten quality push-ups, I've had great results come of this)

As far as strength training goes, I focus on different muscles each day.

Monday (lower body and core)
- 20 squats*
- 20 lunges*
- 25 deadlifts*
- 40 crunches
- 40 reverse curls

Tuesday (upper body)
- 15-20 addition push-ups (split into however many sets you need to)
- 20 chest-presses*
- 20 chair dips
- 40 bicep curls*

Wednesday (upper body)
- 25 jumping jacks*
- 20 lateral raises*
- 40 front raises*
- 20 shoulder presses*

Thursday (lower body and core)
- 30 donkeys
- 20 chair squats
- 20 pelvic lifts
- 40 oblique twists

Friday (miscellaneous)
- one POP Pilates video of my choice (search POP Pilates on youtube)
- any additional training I feel is necessary

Saturday
SmartCardio elliptical intervals:
1. Warmup: 3 - 5 minutes gradually increasing from easy to moderate intensity.
2. Exert at maximum effort and speed for 45 seconds.
3. Recover for 90 seconds.
4. Repeat numbers 2 and 3, ten times.
5. Cooldown: 3 minutes gradually decreasing from moderate to easy intensity.
6. Stretch!
OR
Butt-Busting Hill Repeats:
1. Warmup: 3 - 5 minutes gradually increasing from easy to moderate intensity.
2. Increase elliptical's resistance to moderate (anywhere from 6 - 10). For two minutes, push yourself at a hard intensity.
3. Decrease resistance and recover for 1 minute.
4. Repeat numbers 2 and 3 four times (adjust to fit you personally).
5. Cooldown: 3 - 5 minutes gradually decreasing from moderate to easy intensity.
6. Stretch!

Exercises marked with a * are ones you can complete with free weights (hand weights).

Good-luck with your weight loss and hope all is well! x