Time to get MOVING! Week One workouts are 'test' workouts. You'll do these workouts this week and then again the last week of the program in order to gauge your fitness improvement. Ready???
CARDIO WORKOUT 1 - Complete each cardio exercise, noting your speed, distance and what you feel like doing them. You’ll do this again at the end of the 60 days to see how you’ve progressed.
Walk/Jog/Run one mile at the highest speed you can. Continue for 2 more miles, at whatever speed you can.
Stairs for 20 minutes – note how many flights you do
Bike for 30 minutes – note how far you go and at what average MPH.
RESISTANCE WORKOUT 1 – Basic Weight Lifting – you will need dumbbells for this workout. Make a note of what weights you use for each exercise. You’ll be testing yourself at the end of the program, week nine, to see if you can go up a weight (5 lbs to 8 lbs, 8 lbs to 10 lbs, etc) for each exercise.
Complete 3 sets of 15 reps per exercise – See pics below for each exercise
Bent Over Rows
PLUS the Basic Ab routine – complete 20 each of Crunches, Crossovers, Hip Raises and Bicycles.