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June 25th, 2010, 08:25 PM
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krissy1989 krissy1989 is offline
is loving her two boys!
Join Date: Jun 2009
Location: The Mountains
Posts: 8,110
If you're an already in-shape individual, feel free to increase any of the exercise sets. Just remember to not start out with a bang!

This weekly schedule should be repeated for 2 weeks (until 7/19/10), at which point some of the exercise sets will increase in number as we all get stronger and healthier. I've set up an asterisk system so that you can switch up your exercises with ones from the key at the bottom of this post. Cardio exercises are indicated by 1 asterisk, and strength exercises are indicated by 2 asterisks.

Remember to drink lots of water, especially if you're BF'ing!




Monday:
~30-40 minutes of cardio*
~2 sets of 8 push-ups**
~2 sets of 10 crunches**

Tuesday:
~Relax day! This is a good day to still stay active by doing some house chores.

Wednesday:
~30-40 minutes of cardio*
~2 sets of 10 knee-to-elbow crunches**
~2 sets of 10 push-ups**

Thursday:
~30-40 minutes of cardio*
~20 leg lunges (10 per leg)**
~10 squats**

Friday:
~Relax day!

Saturday:
~30-40 minutes of cardio*
~3 counts of wall presses**
~20 leg lunges (10 per leg)**

Sunday:
~30-40 minutes of cardio*



Asterisk Key: I've tried to explain these exercises, but if you're still unsure how to do them, Google and Youtube will be your best friends! You don't need any gym equipment to perform these exercises, which is why I like them.
___________________________________________

*Brisk walking with stroller or baby carrier

*Alternating jogging/walking (5 min walking, 3 min jogging, 5 min walking, 3 min jogging, etc)

*Dancing (Zumba dancing, belly dancing, generic pop dancing, etc)

*Bicycling

*Swimming

*Running/jogging

*Hiking
__________________________________________

**Crunches (lower back doesn't leave the floor; only shoulders and head lift up as ab muscles are contracted. Make sure you don't pull on your head; keep your neck straight!)

**Push-ups (either floor push-ups, in which case you keep your back and buttocks in a straight line; or wall push-ups, in which case your feet are about 2 feet from the wall, arms shoulder-width apart)

**Knee-to-elbow crunches (the small of your back doesn't leave the floor, as you alternate between bringing your right knee to your left elbow, and your left knee to your right elbow)

**Lunges (take a big step forward with one leg, and then squat down, making sure your knee doesn't go past the tip of your toe)

**Squats (stand with feet slightly wider than shoulder-width apart, toes pointed forward, and then steadily lower your buttocks until your legs form 90 degree angles to the floor)

**Wall press (This is really good for strengthening your triceps, or underarm. Stand about 2 feet from the wall, and then press your palms against the wall at shoulder-height. Then push against the wall as if you're trying to move it. Hold this pressure for a count of 20 seconds. Believe me, it doesn't sound hard, but your arms will hurt after a few reps!)
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Last edited by krissy1989; July 2nd, 2010 at 06:50 PM.
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