Topic: Emotional Eating.

EXERCISE

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EXERCISE - 

beginner

Always warm up by stretching and walking/biking for 5-10 minutes before beginning any exercise.

Monday

  • 30 minute brisk walk or bike

Tuesday

Complete this circuit 2x

  • Shoulder Rolls x10
  • Arm Circles Forward x10
  • Arm Circles Backwards x10
  • Shoulder Press (above head with dumbbells) x10
  • Standing Bicep Curls (with dumbbells) x10
  • Lateral Raises (with dumbbells) x10
  • Tricep Kickbacks (with dumbbells) x10

Brisk walk for 20 minutes

Wednesday

Complete this circuit 2x

  • March in place 1:00 minute
  • Squats (with dumbbells) x10
  • Sumo Squats (wide stance) x10
  • Step Ups on low chair or bench (alternating legs) x10 each side
  • Fire Hydrants x10 each side

Brisk walk for 20 mins

Thursday

  • REST

Friday

Complete Circuit 2x

  • Lying Chest Press (with dumbbells) x10
  • Push Up on Knees x10
  • Supermans x10
  • Band Pull Arms x10
  • Good Mornings (no weight) x10

Brisk walk for 20 minutes

Saturday

Complete Circuit 2x

  • Bodyweight Squat x10
  • Donkey Kicks x10 (each side)
  • Fire Hydrants x10 (each side)
  • Wall Sit :15 sec
  • Lying Single Side Leg Raise x10 (each side)
  • Hip Raise/Thrust x10

Brisk walk for 20 minutes

Sunday

  • REST

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EXERCISE - 

INTERMEDIATE + ADVANCED

If you are at the advanced level of exercise, increase your weight and reps of each exercise. You want the last 1-2 reps of each exercise to be difficult to complete. If it is easy, you are not pushing yourself hard enough. Always warm up by stretching and walking/biking for 5-10 minutes before beginning any exercise.

Monday

Super Set 1 - complete 4x -12 reps each

  • Bench Press
  • Rear Delt Fly

Super Set 2 - complete 4x -12 reps each

  • Dumbbell Alternating Chest Press
  • Seated Row (wide grip)

Super Set 3 - complete 4x -12 reps each

  • Bosu Ball Push Up
  • Plate Front Raise

Cardio

  • Either sprinting, on an elliptical, or spin bike - 20 minutes: 20 seconds "on"/ 20 seconds "off"

Tuesday

Super Set 1 - complete 4x -12 reps each

  • Squats
  • Donkey Kicks

Super Set 2 - complete 4x -12 reps each

  • Straight Leg Deadlifts
  • Lunges

Super Set 3 - complete 4x -12 reps each

  • Glute Bridges
  • Jump Squats

Cardio

  • 30 mins steady state cardio - HR at 70%

wednesday

  • REST

thursday

Super Set 1 - complete 4x -12 reps each

  • Preacher Curl
  • Skull Crusher

Super Set 2 - complete 4x -12 reps each

  • Cable Curl
  • Close Grip Bench Press

Super Set 3 - complete 4x -12 reps each

  • Tricep Dips
  • Oblique Planks (:30 each side)

Cardio

  • Either sprinting, on an elliptical, or spin bike - 20 minutes: 20 seconds "on"/ 20 seconds "off"

Friday

  • 30-45 minutes of cardio of choice

Saturday

Complete this circuit 3x - 20 reps each

  • Step Ups to Reverse Lunge
  • Pull-Ups
  • Push-Ups
  • Seated Bicep Curls
  • Tricep Overhead Ext

Complete set 3x - 20 reps each

  • Bicycle Crunches
  • V-Sits
  • Leg Raises
  • Plank

Cardio

  • 30 mins steady state cardio - HR at 70%

Sunday        

  • REST