Get Fit With Josie: Week 1

Staff Reporter - Josie Summers

Josie Summers

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This week we will begin a weekly training that includes a day to day workout to help with all troubled areas on our bodies. Through this workout, I will be experiencing it with you. What I will be doing is simply selecting a workout specific to the area were focusing on for the day. Try it out, then give a review over difficulty, your expression to what you thought about it, and if I should change a specific drill during the routine.

 

This will only be a five day workout! To make sure that we are evening out how much of which location we are toning, we  will change our category everyday.Below is a table that explains what we focus on for the day.

 

Monday Abs Arms
Tuesday Cardio legs
Wednesday Glutes shoulders
Thursday Cardio Abs
Friday Stability Well mindedness

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Jumping into the workout, I have gathered simple pinterest home workouts and have collaged them together to focus on what the target areas of the day are aiming to tone.

 

Monday THE CORE KILLER

  • 100 Crunches
  • 20 Bicycles
  • 30 Second plank
  • 15 second Right Plank
  • 15 second Left plank
  • 15 sit ups
  • 30 scissor cuts
  • 30 second plank
  • 20 Bicycles
  • 30 leg raises

x3

Tight Toned Arms

  • 10 Bicep Curls (10Ib weight)
  • 10 Swinging kettlebells
  • 10 HARD COUNT Lawn mower pulls
  • 10 Push ups
  • 15 Burpees
  • 10 Hammer curls with (5lb weights)
  • 10 Extended presses

 

 

x3

Tuesday Beginners Cardio

  • Walk for 1 minute
  • Jog for 1 Minute
  • Sprint for 30 seconds
  • Jog for 1 Minute
  • Walk for 1 minute

x3

Leg’s of steel

  • 20 Overhead Dumbbell squats
  • 30 Second Wall squats
  • 20 Calf Raises (HARD COUNT)
  • 10 Lunges
  • 10 Burpees

x3

Wednesday Glorified Glutes

  • 15 Kneeled Leg Lifts (hard count)
  • 15 Fire Hydrants (HARD COUNT)
  • 20 Glute Bridges
  • 10 Pike Lifts (Hard Count)
  • 20 Kettle bell Squats

x3

Stud Shoulders

  • 15 Flys
  • 20 Chin Presses
  • 15 around the worlds
  • 20 Pull Backs
  • 15 Standing Steering Wheels
  • 20 Shoulder Presses

x3

Thursday Cardio

15 Minute Run

Abs

  • 30 Second Planks
  • 30 Second 6 inch
  • 25 Scissor kicks
  • 30 Shoulder taps
  • 20 Russian Twist
  • 20 Twisting planks
  • 15 Stand up sit ups

x2

Friday Sit in a comfortable position and focus on breathing in a steady pace using the 4-7-8 method for controlled breathing. Hold a journal specific for writing about you and for 10 Minutes write about how your workout went this week. This is also a great place to put how you feel on paper.

 

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Get Fit With Josie: Week 1