Challenge 3 Exercise Program

I will readily admit that I had a lot of trouble during my 2nd challenge. I took a lot of extra "free" days for wedding related activities. And between planning the wedding and moving into our new house my exercise program really fell apart. I am determined to get back to basics during this challenge and lose the weight I gained on our honeymoon!

Cardio

Basic workout follows the HIIT program outlined in the Body for Life book.

Week 1: Tues = Stationary Bike, Thurs = Swimming, Sun = Walk/jog at High school track
Week 2: Tues = Swimming, Thurs = Stationary Bike, Sun = Walk/jog at High school track
Week 3: Tues = Stationary Bike, Thurs = Swimming, Sun = Walk/jog at High school track
Week 4: Tues = Swimming, Thurs = Stationary Bike, Sun = Walk/jog at High school track
Week 5: MISSED Tues & Thurs :( , Sun = Walk/jog at High school track
Week 6-12: Our new Treadmill!!

Weight Training

Upper Body Work Out: (Following workout in the Body for Life book)
Chest: Dumbell Press, Dumbell Flyes
Shoulders: Dumbell Press, Dumbell Side Raises
Back: Lat Pull Down, Seated Row
Tris: Cable Push Downs, Overhead Dumbell Extension
Biceps: Bicep Dumbell Curls, Dumbell Concentration Curls, Hammer Curls

Lower Body Work Out: (Following workout in the Body for Life book)
Quads: Leg Extensions, Dumbell Rear Lunges
Hams: Lying Leg Curls, Straight Leg Dumbell Dead Lift
Calves: Standing Calf Raises, Angled Calf Dumbell Raises
Abs: Cable Crunches, Crunches

Return to Heather's BFL Program Page