 Ready to ramp up your fitness routine? This 12-week program will ramp up your heart rate, increase your endurance and build muscles in places that you didn't know muscles existed. The routine uses a jump rope, dumbbells and a medicine ball. More importantly, this routine involves circuits. Circuit workouts help avoid fatigue, but they also prevent your body from anticipating the next move. A free download of the workout is available at the end of the post. It will be a lot simpler to print this one out. Fat-Scorching, Muscle-Building Workout The 12-week program is outlined below the workouts used during each phase of the program. Equipment Needed
Workouts Used in the 12-Week Program During the next 12 weeks, you will use these workouts to build strength. Following the set ups, a schedule is available. Upper Body: Each exercise should be performed at 12-15 reps for 3 sets.
Lower Body:
Cardio: Cardio is included daily. You choose what you love. Every woman is different and every woman is at a different fitness level. Try walking, jogging, hiking, running, biking, or swimming. If you aren't a runner, consider walking the first 4 weeks, jogging the second 4 weeks, and running the last 4 weeks. Circuit Workout: The fusion workout was created by Jennifer N Lee, a bodybuilder. It comprises of 6 circuits that are repeated three times. It is best to use the medicine ball for this workout. If there is anything that you cannot physically do, then swap in another exercise that you can do. Just keep up the rhythm. You can click the link to learn the moves, and then you will be ready for the program. Warmup Rope Jumping, 5 min Circuit 1: 3x Dumbbell Squat, 30 sec Plyo Jumps, 30 sec Circuit 2: 3x Dumbbell Lunges, 30 sec Snatch and Grabs, 30 sec Circuit 3: 3x Dumbbell Extenders, 30 sec Hopscotch, 30 sec Circuit 4: 3x Romanian Deadlift, 30 sec Criss Cross Jack, 30 sec Circuit 5: 3x Dumbbell Pulls, 30 sec Titanium Tucks, 30 sec Circuit 6; 3x Squats with Leg Kick, 30 sec Core and Quad Kicks, 30 sec __________________________________________________________________________ The 12-Week Schedule Weeks 1-4: Monday- Arms + 30 minutes cardio Tuesday- Fusion Workout Wednesday- legs+ 45 minutes cardio Thursday- 60 minutes cardio Friday- strength+30 minutes cardio Saturday- OFF Sunday- 45 minutes cardio+ arms Weeks 5-8: Monday- 2 mile jog/walk Tuesday- OFF Wednesday- 3-5 mile walk/jog in intervals Thursday- 30 minutes cardio Friday- 45 minutes of walking fast Saturday- OFF Sunday- 3 miles (jog 1200 meters/walk 400 meters, repeat thrice) Weeks 9-12: Monday- 45 minutes cardio + 15 minutes ABS Tuesday- Arms + 30 minutes cardio Wednesday- Fusion Thursday- 45 minutes cardio (walk/jog) Friday- OFF Saturday- Legs + 45 minutes cardio Sunday- OFF Download It
Comments are closed.
|
|||
RSS Feed
