Weren't successful accomplishing your New Year's fitness resolutions for last year?
DON'T FEEL GUILTY! Guilt will only keep you from moving forward this year. Don't think of it as failure, think of it as an opportunity to accomplish them and be successful this year.
CLICK HERE for "21 Days to Fitness!" Starts January 1! You will receive 21 days of online training on fitness, weight loss, and nutrition.
For all resistance-training workouts, perform 3 sets of 15 reps with heavy weight followed by 1 minutes of jumping rope as fast as you can sustain for the minute.
Monday
Moves 2, 4, 7, 9, 10 treadmill jog for 10 minutes at incline 2, speed 7; stair-climber or step mill for 10 minutes, speed 7 (no hands!); elliptical trainer for 10 minutes, incline 15, resistance 12.
Tuesday
1, 3, 5, 6, 8 treadmill for 42 minutes (jog 2 minutes at incline 2, speed 7; walk 5 minutes at incline 5, speed 4; repeat 6 times.
Wednesday
Rest
Thursday
2, 4, 7, 9, 10 stationary bike for 30 minutes, resistance 8, speed 15; stair-climber or step mill for 10 minutes at speed 7 (no hands!)
Friday
1, 3, 5, 6, 8 run/walk 3 miles (run 1 mile at incline 2, speed 6.5; walk 1 mile at incline 12, speed 3.5; run last mile at incline 2, speed 6.5)
Saturday
rest or repeat Monday's cardio
Sunday
rest or repeat Thursday's cardio
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YOUR BLOG EDITOR: Video Fitness Coach Anita Stone http://www.videofitnesscoach.com
For all resistance-training workouts this week, perform 5 sets of 8 reps with heavy weight (so heavy you can't do more than 8 reps with it) per exercise.
Monday
Moves 2, 4, 7, 9, 10 treadmill walk for 45 minutes at incline 15, speed 3
Tuesday
1, 3, 5, 6, 8 elliptical trainer for 45 minutes (15 minutes at incline 5, resistance 10, pedaling backward; 15 minutes at incline 15, resistance 10, pedaling forward).
Wednesday
Rest
Thursday
2, 4, 7, 9, 10 treadmill walk for 60 minutes at incline 15, speed 3.
Friday
1, 3, 5, 6, 8 repeat cardio from Tuesday.
Saturday
rest or repeat Monday's cardio
Sunday
rest or repeat Thursday's cardio
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YOUR BLOG EDITOR: Video Fitness Coach Anita Stone http://www.videofitnesscoach.com
Weights: Perform 3 sets of 15 reps per exercise, heavy weight. Follow each set with 1 minute of jumping rope as fast as you can sustain for the minute.
Monday
Resistance training moves 2, 3, 7, 9, 10 Treadmill jogging for 10 minutes at incline 2, speed 6.5MPH; Stairclimber or Step Mill for 10 minutes, speed 5 (no holding on!); Elliptical trainer for 10 minutes, incline 15, resistance 10
Tuesday
Resistance training moves 1, 4, 5, 6, 8 Treadmill for 42 minutes (2 minutes jog at incline 2, speed 7 MPH; 5 minutes walk, incline 5, speed 3.7, repeat sequence six times)
Wednesday
rest
Thursday
Resistance training moves 2, 3, 7, 9, 10 Stationary bike for 30 minutes at resistance 7, speed 15 MPH; Stairclimber 10 minutes at speed 5. No hands!
Friday
Resistance training moves 1, 4, 5, 6, 8 Run/walk for 3 miles. Run a mile on incline 2, speed 6.0; walk a mile, incline 12, speed 3.5; run last mile on incline 2, speed 6.0
Saturday
rest or repeat Monday's cardio
Sunday
rest or repeat Thursday's cardio
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YOUR BLOG EDITOR: Video Fitness Coach Anita Stone http://www.videofitnesscoach.com
The rules:
Cardio must be done after weights. And you must take at least one full day off every week, since your body builds strength while you're resting, not while you're working out.
WEEK 1
Weights: 3 sets of 15 reps, moderate weight
Monday
Resistance training moves 2, 3, 7, 9, 10 treadmill jog for 40 minutes at incline 2, speed 5.5
Tuesday
Resistance training moves 1, 4, 5, 6, 8 treadmill jog for 20 minutes at incline 2, speed 6.0, then 20 minutes of 30 seconds fast (incline 2, speed 8.0) and 30 seconds regular (incline 2, speed 6.0)
Wednesday
rest
Thursday
Resistance training moves 2, 3, 7, 9, 10 elliptical trainer for 45 minutes at incline 10, resistance 8, strides per minute 130
Friday
Resistance training moves 1, 4, 5, 6, 8 elliptical trainer for 45 minutes at incline 5, resistance 8, strides per minute 130
Saturday
rest or repeat Monday's cardio
Sunday
rest or repeat Thursday's cardio
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YOUR BLOG EDITOR: Video Fitness Coach Anita Stone http://www.videofitnesscoach.com
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