Just 5 years ago, I was 30 pounds overweight, unhealthy and so ready to take back my life. Like a lot of people, I was a yo-yo dieter and went from one fad diet to the next. None of them worked long term. Once I made the decision to take charge of my health, I created a plan of attack and never looked back.
1st – I cleaned out my pantry and refrigerator. ALL the junk food, sugar, white flour, sodas and more, were tossed. Clean eating became a lifestyle. I’ll never diet again.
2nd – I began eating small meals and eating 5 – 6 times daily, about every 3 hours. I’ll never stave myself again. I’ll never stuff myself again. Feeling satisfied is the only way to go.
3rd – Water replaced sodas and other sugary drinks.
4th – I started walking, then running, then entering half marathons. Check out the running program I created, Running for Absolute Beginners.
5th – Weight lifting became a big part of my success. In the beginning, I did some weight training 3 days a week and cardio 3 days. Today, I workout 6 days a week and typically combine weight training with some form of cardiovascular exercise. Working out has become as natural as waking up in the morning. Dumbbells are my best friend!
Be sure to check out, 5 Daily Menus – How I’ve Maintained My Ideal Weight for 5 Years – Part 1.
Below is the workout that I initially started with and still use from time to time. I became a Nationally Certified Fitness Instructor 3 years ago and have had two SkinnyMs. cookbooks published. I am so happy to have the opportunity to share some of the recipes and fitness tips that have helped me lose 30 pounds and keep it off for 5 years. Take back your health, start here!
Equipment Needed: interval timer(Gymboss is a free app download), 2 sets of dumbbells(5 & 10 lbs)
What to Do: Complete the schedule below as provided. Rest 30 seconds between each rep and exercise unless noted otherwise.
This program lasts 8 weeks. After completion of the 8 weeks, I highly recommend Total Body Transformation Program, created by yours truly.
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Weeks 1 – 4 Perform the following 7 day program for the next 4 weeks. Move to weeks 5 – 8 when completed.
Sunday – Lower Body Workout
Body Squats – 1 set of 25
Stiff-Leg Deadlifts – 3 sets of 15 reps (5 lb dumbbells)
Reverse Lunges – 1 set of 12 reps, 6 each leg without weight (I vividly remember doing lunges 5 years ago and my legs were so wobbly that I could barely walk. Today, I easily do 4 sets of 24 reps while holding 15 pound dumbbells. Consistency is the key!)
Monday – Upper Body Workout
Bicep Curls – 2 sets of 12 reps, (5 lb dumbbells)
Tricep Kickbacks – 2 sets of 12 reps, (5 lb dumbbells)
Front Raise – 2 sets of 12 reps each arm, (5 lb dumbbells)
Push-ups – 1 set of 30 reps, several variations to choose from (I started out doing push-ups using my bathroom vanity, I was too weak to do floor push-ups. Today, I do 50 military style push-ups every morning…they get my body warmed up and ready for the day. Push-ups are empowering!)
Tuesday – Cardio Interval Training & Abs
Intervals – 20 Minutes
Note: For an indoor routine: March in Place with High Knees for 1 minute and walk in place for 1 minute, repeat 10 times = 20 minutes)
Race Walk – 1 Minute
Walk at a normal pace – 1 Minute
Repeat 10 times = 20 minutes
Abdominal Workout
Perform each exercise for 20 seconds and immediately jump into the next exercise. Rest 20 seconds and repeat the circuit. Complete the following circuit 4 times.
1.Leg Lifts
2. Side Crunch
3. Push thru
4. Flutter Kicks
5. V-ups
Wednesday – Rest and Recovery
Thursday – Cardio Interval Training & Abs
Intervals – 20 Minutes
Note: For an indoor routine: March in Place with High Knees (see video below) for 1 minute and walk in place for 1 minute, repeat 10 times = 20 minutes)
Race Walk – 1 Minute
Walk at a normal pace – 1 Minute
Repeat 10 times = 20 minutes
Abdominal Workout
Perform each exercise for 20 seconds and immediately jump into the next exercise. Rest 20 seconds and repeat the circuit. Complete the following circuit 4 times.
1.Leg Lifts
2. Side Crunch
3. Push thru
4. Flutter Kicks
5. V-ups
Friday – Total Body Workout
Body Squats – 25 reps
Stiff-leg Deadlifts – 2 sets of 15 reps, (5 lb dumbbells)
Push-ups – 30 reps (different variations to choose from)
Bent Over Dumbbell Rows – 2 sets of 15 reps, (5 lb dumbbells)
Saturday – Cardio Interval Training & Abs
Intervals – 20 Minutes
Note: For an indoor routine: March in Place with High Knees (see video below) for 1 minute and walk in place for 1 minute, repeat 10 times = 20 minutes)
Race Walk – 1 Minute
Walk at a normal pace – 1 Minute
Repeat 10 times = 20 minutes
Abdominal Workout
Perform each exercise for 20 seconds and immediately jump into the next exercise. Rest 20 seconds and repeat the circuit. Complete the following circuit 4 times.
1.Leg Lifts
2. Side Crunch
3. Push thru
4. Flutter Kicks
5. V-ups
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Weeks 5 – 8 Perform the following 7 day program for the next 4 weeks.
Sunday –Lower Body Workout
Body Squats – 1 set of 50 reps
Jump Squats – 1 set of 25 reps
Stiff-Legged Deadlifts – 3 sets of 15 reps, (10 lb dumbbells)
Lunges – 2 sets of 24 reps, 12 each leg, (10 lb dumbbells)
Monday – Upper Body Workout
Bicep curls – 3 sets of 12 reps, (10 lb dumbbells)
Tricep Chair Dips – 2 sets of 20 reps
Front Raise – 2 sets of 12 reps each arm, (5 lb dumbbells)
Push-ups – 1 set of 40 reps (Move to a more challenging push-up)
Tuesday – Cardio Interval Training & Abs
Intervals – 30 Minutes
Note: For an indoor routine: Jog in place with high knees (see video below) for 1 minute and walk in place for 1 minute, repeat 10 times = 20 minutes)
Jog – 1 Minute
Brisk walk – 1 Minute (move arms back and forth the same as when running)
Repeat 15 times = 30 minutes
Abdominal Workout
Perform each move for 30 secs; rest 15 secs after each move.
1. V-Ups
2. Reverse Crunch
3. Alternating Toe Touches
4. Mountain Climbers
5.Plank Jacks
6. In and Out Plank Jumps
7. Russian Twists with Dumbbells
8. Crunch and Punch with Dumbbells
Wednesday – Rest and Recovery
Thursday – Cardio Interval Training & Abs
Intervals – 30 Minutes
Note: For an indoor routine: Jog in place with high knees (see video below) for 1 minute and walk in place for 1 minute, repeat 10 times = 20 minutes)
Jog – 1 Minute
Brisk walk – 1 Minute (move arms back and forth the same as when running)
Repeat 15 times = 30 minutes
Abdominal Workout
Perform each move for 30 secs; rest 15 secs after each move.
1. V-Ups
2. Reverse Crunch
3. Alternating Toe Touches
4. Mountain Climbers
5.Plank Jacks
6. In and Out Plank Jumps
7. Russian Twists with Dumbbells
8. Crunch and Punch with Dumbbells
Friday – Total Body Workout
Body Squats – 1 set of 50 reps
Jump Squats – 1 set of 25 reps
Stiff-legged Deadlifts – 2 sets of 15 reps, (10 lb dumbbells)
Side Lateral Raises – 2 sets of 12 reps, (10 lb dumbbells)
Push-ups – 1 set of 40 reps (move to a more challenging push-up)
Bent Over Dumbbell Rows – 2 sets of 15 reps, (10 lb dumbbells)
Saturday – Cardio Interval Training & Abs
Interval Timer – 30 minutes
Note: For an indoor routine: Jog in place with high knees (see video below) for 1 minute and walk in place for 1 minute, repeat 10 times = 20 minutes)
Jog – 1 Minute
Brisk walk – 1 Minute (move arms back and forth the same as when running)
Repeat 15 times = 30 minutes
Abdominal Workout
Perform each move for 30 secs; rest 15 secs after each move.
1. V-Ups
2. Reverse Crunch
3. Alternating Toe Touches
4. Mountain Climbers
5. Plank Jacks
6. In and Out Plank Jumps
7. Russian Twists with Dumbbells
8. Crunch and Punch with Dumbbells
TIPS:
1. Perform this workout for the next 8 weeks. After 8 weeks sub in new workouts using SkinnyMs. Fitness Routines.
2. After this initial 8 weeks, it’s a good idea to switch up workouts every 4 to 6 weeks, to avoid muscle plateau. Muscles react best if kept guessing.
3. Increase amount of weight, sets and reps gradually.
4. Lift weight heavy enough to challenge your muscles, while still maintaining correct form.
5. Write down your fitness and health goals, both short and long term.
6. Print out the workout and keep it on the frig, bathroom mirror, dresser mirror or any place where you will see it first thing in the morning.
7. Remember, consistency is the key to success. You are worth it!
In addition to regular exercises, try our 6 Week Walk/Run Calendar as the perfect guide to to burn calories and reshape your entire body.
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I'm going to start this workout next week!