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Fitness Plan

Published on Nov 22, 2015

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PRESENTATION OUTLINE

1.

ARMS WEEK 1

Photo by ~ggvic~
2.

TUESDAY, THURSDAY & SATURDAY

3.

WARM UP & COOL DOWN

  • Right arm across stretch
  • Left arm across stretch
  • Right arm back stretch
  • Left arm back stretch
  • Free arm stretch
Photo by Musespeak
4.

FLAT BENCH

  • Works pectoralis major
  • 95x3
  • Flat bench push ups & dips
Photo by A. Blight
5.

INCLINE

  • Works deltoids
  • 80x3
Photo by MilitaryHealth
6.

ARM ROTATION

  • Sideways-5pound weight x5
Photo by Candie_N (Welcome Fall)
7.

PULL UPS & SAETED LAT ROWS

  • Pull up 8times
  • Seated lat rows 8times
  • Do that for 6min non-stop
Photo by bitterbuick
8.

LEGS WEEK 1

Photo by .matter.
9.

MONDAY, WENSDAY,FRIDAY & SUNDAY

10.

WARM UP & COOL DOWN

Photo by twenty_questions
11.

SQUAT

Photo by USAG-Humphreys
12.

POWER CLEAN

  • Works tibialis anterior
  • 55x4
  • 60x3
  • 65x2
  • Straight leg dead lift & dun bell snatch
Photo by Joint Base Lewis McChord
13.

DEAD LIFT

Photo by familymwr
14.

LEG ROTATION

  • Squat jumps-25pound plate for 2min
Photo by AlertDiver.eu
15.

CARDIO WEEK 1

Photo by tombothetominator
16.

TUESDAY, THURSDAY & SATURDAY

17.

WARM UP & COOL DOWN

  • Free stretch
  • 5min yoga
Photo by Robert Bejil Photography
18.

CARDIO

  • 20min treadmill
  • 30min elliptical
  • 10min bike
  • 100 crunches
  • 40 bicycle crunches
Photo by yuan2003
19.

NUTRITION WEEK 1

Photo by Pink Sherbet Photography
20.

MONDAY-SUNDAY

21.

BREAKFEAST

  • 1cup of slim milk
  • 1orange, medium
  • 1cup Cheerios cereal
Photo by Krudo.
22.

MORNING SNACK

Photo by dalmudhaf_dm
23.

LUNCH

  • Turkey and lettuce wrap
  • 1cup slim milk
  • 4ounces of fresh pineapple
Photo by ChrisGoldNY
24.

AFTERNOON SNACK

  • 2tablespoons prepared hummus
  • 4ounces carrot sticks
Photo by bark
25.

DINER

  • 1/2cup cooked brown rice
  • 1/2cup steamed spinach
  • 1cup toss salad mix
  • 2tablespoons low calorie Caesar salad dressing
Photo by alexbrn
26.

ARMS WEEK 2

Photo by marc falardeau
27.

TUESDAY,THURSDAY & SATURDAY

28.

COOL DOWN /WARM UP

  • Free arm stretch
Photo by arturodonate
29.

FLAT BENCH

  • 95x5
  • Flat bench push ups & dips
Photo by Joint Base Lewis McChord
30.

INCLINE

  • Works deltoids
  • 75x5
  • 85x3
  • 90x2
  • Arm curls & up right rows
Photo by Joint Base Lewis McChord
31.

ARM ROTATION

Photo by HckySo
32.

PULL UPS &SEATED LAT RIWS

  • Pull up 8times
  • Seated lat row 8times
  • Do for 6 min non stop
Photo by wbeem
33.

LEGS WEEK 2

Photo by clappstar
34.

MONDAY, WEDNESDAY, FRIDAY & SUNDAY

35.

WARM UP / COOL DOWN

Photo by eduardomineo
36.

SQUATS

  • 120x2
Photo by Official U.S. Navy Imagery
37.

POWER CLEAN

  • Works your gastrocnemius
  • 55x5
  • 60x3
  • 65x2
  • Straight leg dead lift & dum bell snatch
Photo by Jessa9
38.

DEAD LIFT

  • 55x2
Photo by jonclegg
39.

LEG ROTATION

  • Lunges-15pound weight for 2min
  • Squat jumps-25pound plate for 2min
  • Russian lunges- 6 times for 2min
  • Non-stop
Photo by stroopsmma
40.

CARDIO WEEK 2

Photo by Will Merydith
41.

WARM UP/COOL DOWN

Photo by MVWorks
42.

CARDIO

  • 20min bike
  • 20min treadmill
  • 50 bicycle crunches
Photo by pennstatenews
43.

NUTRITION WEEK 2

Photo by Paco CT
44.

BREAKFAST

  • 1cup of Cheerios
  • 1cup almond milk
Photo by JL!
45.

SNACK

  • 1/2 strawberries
Photo by CamEvans
46.

LUNCH

  • Shrimp wrap
  • Black beans
  • Almond milk
Photo by Make Lemons
47.

SNACK

  • 1cup of cherries
Photo by gazzat
48.

DINER

  • Tossed salad
  • 2teaspoons of ranch
Photo by Tojosan
49.

ARMS WEEK 3

Photo by CreatiVegan.net
50.

WARM UP/COOL DOWN

Photo by Musespeak
51.

FLAT BENCH

  • Works pecs
  • 90x5
  • 95x3
  • 100x2
  • Flat bench push up & dips
Photo by CherryPoint
52.

INCLINE

  • 80x3
Photo by vanRijn
53.

ARM ROTATION

Photo by Kris Kesiak Photography
54.

PULL UPS & SEATED LAT ROWS

Photo by mariachily
55.

LEGS WEEK 3

Photo by dbang
56.

WARM UP/COOL DOWN

  • All leg stretches
Photo by Sheba_Also
57.

SQUAT

Photo by Official U.S. Navy Imagery
58.

POWER CLEAN

  • Works legs
  • 55x4
  • 60x3
  • 65x2
  • Straight leg dead lift & dum bell snatch
Photo by jeffrouk
59.

DEAD LIFT

Photo by U.S. Pacific Fleet
60.

LEG ROTATION

  • Lunges-15pound weight for 2min
  • Squat jumps-25pound plate for 2min
  • Russian lunges 6times for 2min
Photo by rockymountainhigh
61.

CARDIO WEEK 3

Photo by spike55151
62.

WARM UP/COOL DOWN

Photo by akk_rus
63.

CARDIO

  • 20min treadmill
Photo by DanieVDM
64.

NUTRITION WEEK 3

Photo by geishaboy500
65.

BREAKFAST

  • 1cup Cheerios
  • 1cup soy milk
Photo by hermitsmoores
66.

SNACK

  • 1/2cup blueberries
Photo by Jim Belford
67.

LUNCH

  • Grilled chicken wrap
  • 1cup soy milk
Photo by Nemo's great uncle
68.

SNACK

  • 1 orange, medium
Photo by ~Prescott
69.

DINER

  • 2teaspoon Italian dressing
  • 1cup soy milk
Photo by viZZZual.com
70.

THAT MY FITNESS PLAN

Photo by A&A Photography Services

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