The first goal for obtaining your perfict body is your nutritional intake, see my Food page.
Pre workout nutrition, one hour before workout: I take in the necessary proteins and carbohydrates
Drink: a Protein drink
Eat one of these choices: Humus on a Whole Wheat Bagel or a All natural Multigrain Cereal Bar.
During my work out:
I drink a electrolyte beverage like Gatorade G2 and if low energy eat a All natural Multigrain Cereal Bar.
Post workout, with in 20 minutes of workout: I take in the necessary proteins and carbohydrates
Drink: a Protein drink
Eat one of these choices: Banana or a All natural Multigrain Cereal Bar.
My Workout
Schedule Monday
Morning
Pilates Ball
Stretch out excesses
Tai Chi
Evening at gym
Recumbent Bike start at level 6 move up to level 8 or 9 for 30:00 (12 to 15 mile)
Latt pulldowns 3 - 6 sets of 15 reps
Seated Chest Press - 3 - 6 sets of 15 reps
Vertical Butterfly press 3 - 6 sets of 15 reps
Ball Squat with weights 3 - 6 sets of 15 reps
Front lunges with weights 3 - 6 sets of 15 reps
Biceps Curls
3 - 4 sets of 15 reps
Dumbbell Triceps Kick Backs
3 - 6 sets of 15 reps
Vertical Hip Raise 3 - 6 sets of 15 reps
Ball Transfer Crunch 3 - 6 sets of 15 reps
Double Leg Prsssouts 3 - 6 sets of 15 reps
Tuesday
Morning
Pilate's Ball
Stretch out excesses
Evening at gym
30 min Elliptical Level 8 or 9
Swim 4 to 8 Laps
Seated Chest Press - 3 - 6 sets of 15 reps
Vertical Butterfly press 3 - 6 sets of 15 reps
Latt pulldowns 3 - 6 sets of 15 reps
Front lunges with weights 3 - 6 sets of 15 reps
Biceps Curls 3 - 6 sets of 15 reps
Reverse Crunch Scissor Kicks 3 - 6 sets of 15 reps
Decline Reverse Crunch 3 - 6 sets of 15 reps
Wednesday Morning Pilate's Ball Stretch out excesses Tai Chi Evening at gym Recumbent Bike start at level 6 move up to level 8 or 9 for 30:00 (12 to 15 mile) Aerobics 30 min
Seated Chest Press - 3 - 6 sets of 15 reps
Vertical Butterfly press 3 - 6 sets of 15 reps
Latt pulldowns 3 - 6 sets of 15 reps Ball Squat with weights 3 - 6 sets of 15 reps
Biceps Curls 3 - 6 sets of 15 rep
Virtical Hip Raise 3 - 6 sets of 15 reps
Ball Transfer Crunch 3 - 6 sets of 15 reps
Thursday Morning Pilate's Ball Stretch out excesses Evening at gym 30 min Elliptical Level 8 or 9
Seated Chest Press - 3 - 6 sets of 15 reps
Vertical Butterfly press 3 - 6 sets of 15 reps
Latt pulldowns 3 - 6 sets of 15 reps
Ball Squat with weights 3 - 6 sets of 15 reps
Biceps Curls 3 - 6 sets of 15 rep
Kickboxing 60 min Friday Morning Pilate's Ball Stretch out excesses Tai Chi Evening at gym
OFF Saturday Pilate's Ball Stretch out excesses Mid-day: Late Afternoon at gym
Recumbent Bike start at level 6 move up to level 8 or 9 for 30:00 (12 to 15 mile) Seated Chest Press - 3 - 6 sets of 15 reps
Vertical Butterfly press 3 - 6 sets of 15 reps
Latt pulldowns 3 - 6 sets of 15 reps
Ball Squat with weights 3 - 6 sets of 15 reps
Front lunges with weights 3 - 6 sets of 15 reps
Biceps Curls 3 - 6 sets of 15 reps
Dumbbell Triceps Kick Backs 3 - 6 sets of 15 reps
Ball Transfer Crunch 3 - 6 sets of 15 reps
Sunday Pilate's Ball Stretch out excesses |
