You’ve made it through the hardest part, congratulations! Now that the first 15 days are a thing of the past—and you’ve completed your first 10 to 12 workouts—you’re probably getting into the groove of your workouts and schedule.
If you are new, and haven’t done the first 15 days of The 90 Day Weight loss and Workout Plan, FOLLOW this link to go to Part 1, and get ready to lose some weight and look amazing!
Here are some things that you might have noticed:
- Your first and second workouts felt really tough, but now you are able to complete them a bit easier.
- You have a routine – You know when you are going the gym and you are more familiar with the equipment.
- You are starting to feel stronger and have more stamina.
- You are gaining confidence that you will get to your goal.
- You feel better because you #MoveMoreBurnMore.
Do this workout 5-6 days per week—Weight training, Plyometrics / Multi-Movement and Cardio—to get the most results.
Total workout time: Weight Training, Plyometrics/Multi-Movement and Cardio = 45-55 minutes.
Before you get started, here are few quick tips and reminders.
-Bring water with you for your workout.
-Memorize the sequence of exercises for your circuit training WORKOUTS #1 and #2.
WORKOUT #1 – Leg exercise, Chest exercise, Biceps exercise, Leg exercise, Chest exercise, Biceps exercise, Leg exercise Chest exercise, Biceps exercise. REST 90 seconds and do it ALL one more time. Total sets = 6 for each muscle group (18 total).
WORKOUT #2 – Back exercise, Shoulder exercise, Triceps exercise, Core/Abs exercise, Back exercise, Shoulder exercise, Triceps exercise, Core/Abs exercise. REST 90 seconds. Do ALL of this TWO MORE times (including the 90 second rest). Total sets = 6 of each muscle group (24 total)
-Plan out your route for the circuit. Know where the equipment is that you can use for your circuits before you begin and be sure to have some options in case your preferred piece of equipment is not available.
-Try your best to mix your Plyometrics/Multi-Movement exercises into your circuit training. For those who have not, you probably noticed how difficult they are to do as consecutive sets.
Weight and Resistance Training – Adding / Focusing on CABLE MACHINES
You are going to continue doing circuit training with the addition of a few more sets for both WORKOUTS #1 and #2.
Try your best to use CABLE MACHINES, when available for the majority of your circuit, but DO NOT hesitate to use other weight machines if they are not readily available.
The less time you spend resting between each exercise the better. Remember, you are not going to do consecutive sets on one muscle group. As soon as you complete one exercise, move on to the next.