Gym Exercise Work Out Plan

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As part of our “Moderate Diet and Exercise”:

https://pfcsystems.wordpress.com/2014/01/14/moderate-diet-and-exercise/

month of new living well habit formation, we will be engaging in an effective exercise routine combining aerobics and strength training.  At the gym, we will cycle through three plans: A, B and C sequentially. Every trip to the gym will involve a 40 minute fat burn exercise on an inclined stair-master or any other device such as the thread mill.  It takes at least 10 minutes of rev-up before we can really burn fat for 30 minutes.  Thereafter, every trip to the gym will also include ab exercises (ab crunches) with plans A, B and C working opposite muscles in sequence and the legs.  Here are the gym plans:

“A” Day is for Plan A:

10 min warm-up and stretch: simple stretching–a separate post on this is/will be available.

Abs and cardio.  Chest: chest press; Triceps: overhead press, arm extensions.

10 min cool-down and stretch: simple stretching–a separate post on this is/will be available.

“B” Day is for Plan B:

10 min warm-up and stretch: simple stretching–a separate post on this is/will be available.

Abs and cardio. Back: pull-down, row, lateral row; Biceps: arm curl

10 min cool-down and stretch: simple stretching–a separate post on this is/will be available.

“C” Day is for Plan C:

10 min warm-up and stretch: simple stretching–a separate post on this is/will be available.

Abs and cardio. Shoulders: pull-down, lateral raise,Fly-rear deltoid; Legs: leg extension, leg press, leg curl

For each weight lifting exercise/machine: 4 reps of 9; start with no weight or moderate weigh until comfortable with the range of motions.  Add weight in increments each of next two reps;  Do the last rep or fourth rep at a lower weight than where maxed out.

Routines A, B and C are designed for alternate days  at the gym.  We will aim for at least three days a week at the gym.  In between we will use our game console to do a “Zumba Dancing” workout, while monitoring our caloric burn.  More on the Zumba dancing in a separate post!  The A.B.C plan will be documented with our meals of the day.  Some will be recipes we will share with you by reference to past posts or brand new recipes! Closer looks at each Routine A, B, and C will be provided under separate posts.

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BBreathe in on relax and out with motion showing resistance.

Find a work out app to keep track of your workout stats.  We like”Sports Tracker” on our BlackBerry Z10.  The app does not take over your phone by even changing your wall paper, as some have done.  We will be reviewing some of the free and for fee apps on BlackBerry World.  Tell us which apps help you in your healthier lifestyle quest!

See you in the kitchen and at  the gym!

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