This is a programme based on Calorie Counter’s workout plan just for me. I will try to stick to it and swap it around and increase the intensity every now and then to keep my body active.
Day 1: Cardio/HIT
Today will be an all Cardio day or a H.I.T.. I will try to improve my fitness with interval training or endurance by running out for at least 30-60min. At the end of the session a 10min core workout would be needed followed by a warmdown and a good all around stretch.
- Warm up
- 30-60min Endurance or Interval Training one the following:
- Running (60min)
- Rowing (15min), Running (45min)
- Cycling (30min) Running (30min)
- 10min Core exercise try the following:
- jack knife
- side crunches
- side plank
- leg raises
- 3-4min cool down
- 10min Stretch
After note: You might want to start with around 20min on the endurance/interval training and proportionately split them. Then you gradually increase it.
Day 2: Weights
Today I am going to try to start with a warmup and then do a good strength workout to build muscle. This means trying to get around 8-12 rep of 3 sets, one of which should be a burnout rep (normally the last one, this is when you do it until you can’t do anymore). Then I will do some cardio of at least 20min on a low intensity on the fat burning zone. I will end with a cool down and stretch.
To be continued…