Weekly Fitness Plan of Attack

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bellawomenswellness
bellawomenswellness Posts: 99 Member
in Motivation and Support
Planning ahead is key to success! Sundays are the perfect time to reflect on the week coming to an end and plan for the week ahead. Each week I am going to offer an opportunity for you to share your fitness "plan of attack" for the week. Just a good habit/exercise of planning ahead. Take the time to block "time off" in your schedule for your workouts. Make your fitness mission a priority!

Here is my plan of attack for May 16-22nd. (I teach fitness, so my schedule is sporadic, but these are my personal workouts, not classes I teach)


My Fitness Goal/Objective: Burn 1000-1500 calories 5 days this week with High Intensity Interval Training (HIIT).


My fitness plan of attack this week:

Monday
6:00-7:00am BodyStep
12:45-1:15pm Strength Training (Lower Body)
8:00-9:00pm Yoga

Tuesday
5:30-6:30am BodyStep
7:00-8:00pm Strength Training (Upper Body)

Wednesday
6:00-7:00am BodyStep
7:00-7:30am Strength Training (Lower Body)
8:30-9:15am Core Conditioning

Thursday
5:30-6:30am BodyStep
10:30-11:30am Yoga
12:00-12:45pm Strength Training (Upper Body)

Friday
11:45-12:30am Strength Training (Lower Body)

Saturday
8:30-9:30am Vinyasa Yoga
9:30-10:30am BodyStep


Sunday
5:00-6:30pm Vinyasa Yoga

Feel free to friend me if you need motivation and support on your journey to health and fitness!

Replies

  • JulieF11
    JulieF11 Posts: 387 Member
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    Your schedule is intimidating, but in an effort to stick with this idea, which I think is a great one, I'm gonna give it a whirl:

    Monday: Yoga (20 min) / 3 mile power walk
    Tuesday: Yoga (20 min) / 1 mile power walk
    Wednesday: Zumba on XBox (30 min)
    Thursday: C25K (meeting with buddy at the park)
    Friday: Yoga (20 min) / 2 mile power walk

    Please note, I'm not in shape, so this is stretching myself. :-) But, I'm gonna post it on the wall and commit myself to it.
  • Goal_Seeker_1988
    Goal_Seeker_1988 Posts: 1,619 Member
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    Here's mine:
    Sunday(done)~ Legs & 45 minutes cardio
    Monday~ Chest & Back plus 45 minutes cardio & abs :)
    Tuesday~ Shoulders, biceps and Triceps && 45 minutes of cardio
    Wednesday~ Legs plus 45 minutes of cardio && abs :)
    Thursday~ Chest & Back plus 45 minutes of cardio
    Friday~ Shoulders, biceps & Triceps plus 45 minutes of cardio && abs :)
    Saturday~ Rest or Cardio

    My new plan of attack began today: I switched things up with muscle confusion :) Along with that extra bit of cardio. Instead of 30 minutes a day of cardio I've decided to do 45 minutes of up/down training.

    Leg workouts for me take up no less than an hour and a half
    Chest and back usually 45 minutes and Shoulders, biceps and triceps take up 45 minutes to an hour.
  • bellawomenswellness
    bellawomenswellness Posts: 99 Member
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    Looks great ladies! I admit, I am a fitness junkie. Hence the reason I chose it as my profession. Definitely do your own thing based on your goals. Last week was a laid back recovery week for me. This week I am stepping up the Interval training.
  • Rodneymc4
    Rodneymc4 Posts: 62
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    Next week is a recovery week for P90X but I plan to stay with my heavy weight and resistance training.

    Monday:

    Morning--Heavy Squats, Heavy leg curls and Heavy leg extension
    (4 sets of 8 to 10 reps max)
    Evening--Yoga X--90 minutes
    Evening--Extreme Uphill walking at 4-4.5 mph--90 minutes (1000 calories burned)

    Tuesday:

    Morning--Heavy chest and Back--Decline bench, Flys, low rows, and lat
    pulldowns
    Morning--HIIT--1/10 mile sprint then jog intervals for 36 minutes or 3 miles
    Evening--Core Synergistics

    Wednesday:

    Morning--Heavy leg press, Heavy leg extensions and Heavy calves
    (4 sets of 8 to 10 reps max)
    Morning--2 mile jog
    Evening--Kenpo X

    Thursday:

    Morning--Heavy Chest, Triceps and Biceps--4 sets of 8 to 10 reps max
    Morning--Uphill walking at 4 mph on incline 15 for 30 min or 500 calories
    Evening--X Stretch
    Evening--After dinner brisk uphill walk with my teenage boys for 90 mins
    (I will not let them out do me so these walks are serious)

    Friday:

    Morning--Heavy Squats, Leg curls and Leg extensions
    Evening--Core Synergistics
    Evening--Brisk Uphill 90 minute walk (1000 calories burned)

    Saturday

    Morning--Heavy shoulders and heavy back
    Afternoon--Yoga X
    Evening--Brisk uphill 90 minute walk

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