Thursday, July 19, 2012

10 Week Workout Plan



So I decided today (in part because I weighed myself with disastrous results) that I am going to start getting back into shape. In the interest of accountability, I'm posting the plan I came up with by combining a lot of Pinterest posts and Google Images. Wish me luck!

35 comments:

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  2. So, how did it go, Liane? I'm starting today!

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  3. Just seen this, looks great. I will be starting this today.

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  4. Loving it, might have to start this as well. Lemme know how your results go! Good luck!

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  5. So do you have to run and work out every day? Or alternate somehow?

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  6. How fast is the run and how fast is the walk?

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  7. Hey everyone, thanks for your comments! It really works, especially if you cut out alcohol and eat a low-carb, high-protien diet heavy on vegetables and lean meats (with one cheat day per week when you can have pizza and cupcakes, of course). This work out is supposed to be customizable to you and your preferences, so do what feels good and after a few weeks you will find that you may want to increase the difficulty, adding new moves, reps and/or more speed to your runs. You can also cut out days so that your body can rest. I made this worksheet after I lost 30 lbs doing a similar plan that was much less organized. Enjoy!

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  8. I'm about to start this (it looks amazing!) do I need to run every day? Or is that something you build up over time as well?

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  9. Do you know on average how many calories you're burning with the exercises? I'm doing my own couch to 5k routine for the running but i wanted to keep track of the total calories.

    Love this workout!! Showing great results so far and it's only been 1 week!

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  10. found this on pinterest and it looks like an awesome workout! but how many reps am i suppose to do? meaning i do all the exercises for sunday only once...am i suppose to do it again or no?

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  11. The running, can you explain that a little more?

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  12. How many reps do I need to do of the exercises

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  13. do you do these exercises with weights or just body weigh

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  14. How many rounds do you do?? And do you use weights??

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  15. You shouldn't be working the same body parts two days in a row. It doesn't benefit you at all if you don't give your muscles time to heal.

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  16. I just finished this workout plan and dropped 30 pounds and went from a size 14 to a size 8! Wonderful routine and I recommend it to anyone...very easy to stick to!

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    1. I'm so glad that it went so well for you!

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  17. I have a couple questions in regards to the excersises. First, the pics of leg lifts and standing calf raises are the same, what's the difference? Second, in regards to the walk/run, when it says "1 min run, 2 min walk. 7x" does that mean you do it 7 times each day of that week or is the "7x" because there are 7 days in the week?

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    1. you will run every day. week one you run for one minute walk for two. then you run again for a minute and walk for two. you repeat the set seven times. each day you will do cardio for about 20 minutes increasing in the amount of time spent running thus decreasing the number of reps required.

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    2. Hi, Loni. Thanks for bringing the repeated image to my attention. It is more appropriate for the calf raise, but you can google the leg lifts and find more detailed instructions (this goes for all exercises, I am not a trainer and put this worksheet together as my personal reference sheet). Kelly was correct about the running. It doesn't say this on the worksheet, but the running should be done at least three times per week. Doing it every day will help with weight loss but, as Emma says above, it can put stress on your muscles to work the same ones every day without a rest. Each week builds up to running for a full 20 minutes, so on week one, you would run for one minute and walk for two minutes seven times in a row. This does not include warming up or cooling down. I usually walk for five minutes before starting the routines. Hope this helps!

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    3. Are you meant to only do the cardio once a week, or do you recommend doing it a few times during the week? How many times did you do cardio when you did the program?

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  18. Thanks for posting your success. It's great to know you can lose 30# which is my goal. How long did it take you? And did you drink coffee on your diet program? ( I have 2 small cups in the morning & just curious if that has to be eliminated) hope not lol

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  19. This work out plan is very interesting, want to try it myself. Health and overall wellness really begins with a lifestyle change from workouts to meal planning.

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  20. Hi to all.
    Nice sharing and helpful blog.
    I like to share a workout here belong to TEAM BEACHBODY.
    P90x3 Workout : A pure weight Loss workout.
    You all must have to try it.
    P90X3 will be released on 10th of Dec-2013.

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  21. This is an amazing comprehensive list of exercise routine. Following these religiously will definitely give you that beach-ready body people have been dreaming of. It's good that you incorporated a variety of exercise routines and thought of having a different one each day. Varying exercises will make you shed inches after inches while saving you from boredom at the same time. Good job, and I hope you'd keep looking after your fitness!
    Trevor Linden Fitness

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  22. Wonderful information, This is just the kind of information that i had been looking for. Thanks a ton once again, Regards, Exercise Plans

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  23. I started this a few weeks ago and have already lost 5lbs. This is a great workout!

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  24. hi i really don't know what does 7x, 5x, 4x, etc means in cardio? can somebody explain me?

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  25. Dear Liane, This is an amazing workout putting together. I started last week and I see change in my body. I shared with my friend and he lost 5 pounds in 10 days. I have couple of questions. How fast is the run and how fast is the walk? I used 4miles/hr walk and 8.3 miles/hr for run. How many rounds do you do for each day. Thanks a lot Liane

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  26. How many calories can you burn doing this? I started yesterday and I am sore today which I love! Great plan!

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  27. Wish You the Best Liane!!! Work Hard and stay motivated!!!

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  28. Hi! I have started this program a few weeks ago and approaching soon week 9.
    Where I have a problem, the aerobic step. I do not understand how I'm supposed to run... 8min run 15min run 1min walk 10min run ... In my mind that is 23min run 1min walk 10min run but something tells me that I'm wrong here… Can anyone help me, please!

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