melinda's 8 week Fitness Challenge - Summer/Autumn 2012

Saturday, March 3, 2012

melinda's 8 week Fitness Challenge - Summer/Autumn 2012

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melinda's Weight Loss Challenge Summer/Autumn 2012:
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Week 1

[ 30/7 - 5/8 ]

Training Program:

Monday: 

1. Running; slow for 10mins.
2. Spinning; intervall 20mins.
3. Rowing; slow for 15mins.
4. Weights; (chest & arms)

• chest press
• triceps press
• pec deck fly

Tuesday:

1.  Weights; (back & shoulder)

• Sitting vertical row
• Shoulder fly
• Pulley
• Shoulder press
• Back extensions (machine)
• Back raise

Wednesday: 

1. Rowing; slow pace 10mins. + heavy pull - 10 heavy pulls/min for 5mins. + slow pace 10mins.
2. Weights; (abs & chest)

• Crunch R.O.M.
• Chest press
• Rotary torso
• Pec deck fly
• Crunches

Thursday: 

1. Spinning 45mins.

Friday: 

1. Running slow pace, 12mins.
2. Spinning interval, vary pace between fast and slow. 15mins.
3. Rowing slow pace, 20mins.
4. Weights (Back & shoulder)

• Sitting vertical row
• Shoulder fly
• Back pulley
• Shoulder press
• Back extension (machine)

Saturday/Sunday: 

1. Rowing slow pace, 30mins.
2. Spinning 30mins.
3. Core (at home)

Followed through?

Yes / No

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Weekly Stats:

Weight:

Monday:
Sunday:

Measurements:

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Week 2:

[  ]

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-i want a tummy like this!

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With love,