Summer Slimdown on the Breakfast Show---Week 1 Program

The KFVS12 30 Day weight loss program

Tips to getting started:

1. First and foremost anyone contemplating a weight loss program should consult their family physician or healthcare provider prior to getting started
2. Get real with yourself and complete a self & environment study to identify necessary lifestyle changes, specific fitness/physical needs, and possible health risks
3. Have fun with it. Once you've determined that you are ABSOLUTELY committed to the fitness program, pull out those jeans, tank tops and sleeveless shirts, armor gear, and shorts that you've been dying to get back into
4. Select a fitness professional to prescribe a fitness program to best suit your goals and
begin the marathon.
Listed below is the program for Week 1 for Beginners.  If you scroll further, you'll find week 1 for Intermediate exercisers.  Good Luck!

Day 1

Beginner's workout: straight sets

Exercises

Sets

Repetitions

EZ/power bar curls

3

12

Hammer culrs

3

12

60 sec. rest

 

 

Tricep pressdowns

3

12

Rope pulls

3

12

60 sec. rest

 

 

DB shoulder press

3

12

Lateral raise

3

12

  

Cardio

Time

Speed/Level

Treadmill

10 minutes

3-5 mph

Elliptical

10 minutes

3-4 mph

Stationary bike

10 minutes

Level 5-6

Stretching: hamstrings, quads, calves, glutes

Day 2

Exercises

Sets

Repetitions

Back: bent over row

3

12-15

          Lat pull down

3

12-15

          Seated row

3

12-15

Chest: mod. push-ups

3

12-15

           DB chest press

3

12-15

           Machine fives

3

12-15

Abs:  crunches

 

15

Cardio sessions

Day 3

The importance of this day can NOT be overstated. The biggest mistake in a fitness
facility is the underestimation of the importance and benefits of stretching. This IS NOT
free pass day.
Stretching and deep breathing.

Exercises

Sets

Time

Hamstrings

4

15 sec.

Quads

4

15 sec.

Glutes

4

15 sec.

Obliques

4

15 sec.

Triceps

4

15 sec.

Chest

4

15 sec.

Shoulders

4

15 sec.

Day 4

Stretching exercises: see day 3

Cardio Day:

12 mm Cybex arc trainer/elliptical machine; weight loss program; 4-5 mph
12 mm. treadmill; 3.5+ mph with mild incline
12 mm. upright/recumbent bike; level 5-6

Exercises

Sets

Repetitions

Abs: crunches

3

15

Day 5
Lower body day (Please consult me if there are any knee limitations.
10 minutes stretching
¼ mile warm (treadmill) with mild incline

Exercises

Sets

Repetitions

Leg extensions

3

12-15

Leg press

3

12-15

Leg curls

3

12-15

Upright/recumbent bike
Day 6

Exercises

Sets

Repetitions

Shoulders: butterflies

3

12-15

                  Frontal raise

3

12-15

                  Standing delt flyes

3

12-15

Back:         bent over DB row
Day 7
Repeat the stretching routine. AGAIN, do not consider this a free pass day.  We'll see you you next week.
Intermediate's workout: individual who works out regularly for at least 6 months
Week #1 supersetting = 2 exercises performed consecutively with rest
Day 1

Exercises

Sets

Repetitions

EZ bar curls/ tricep press downs

3

12-15

Shoulder press/ French curl

3

12-15

Lateral raise/ DB hammer curl

3

12-15

Dip machine/butterflies

3

12-15

Cardio: 20 minutes following the resistance training.
10 min. upright/recumbent bike
10 min. elliptical or cybex arc trainer 
Day2
Cardio Day: 45 min. cardio
Thoroughly warm-up and stretch out
15 min. stair mill level 5-7
15 min. treadmill mystery run
15 min. cybex/elliptical moderate pace 
Day3
Stretching Day (see above)
Routine requires minimum 30 minutes for completion
Day 4
legs, abs & cardio
Uphill treadmill walking 5mm.

Exercises

Sets

Repetitions

Leg curls

3

12-15

Sumo squats

3

12-15

Alternating lunges

3

12-15

Leg press

3

12-15

Exercises

Sets

Repetitions

Leg raises

3

12-15

Obliques

3

12-15

Remainder of hour complete with stationary bike; level 6, moderate pace
Day 5
shoulders, chest. &. Abs

Exercises

Sets

Repetitions

Upright rows/inclined chest press

3

12

Deltoid flye/DB chest flye

3

12

DB mil. Press/DB bench press

3

12

Lateral raise/mod. push-ups

3

12

Exercises

Sets

Repetitions

Crunches

3

12

Oblique (it/a)

3

12

Day 6
back, biceps and cardio

Exercises

Sets

Repetitions

Preacher curl/bent row

3

12-15

EZ barbell curl/lat pulls

3

12-15

Hammer bar curls/seated row

3

12-15

Alt DB curls/ back extensions

3

12-15

20 minutes power walk (long strides and pump arms entire 20 minutes)
Day 7
Cardio Day 45 min. cardio
Thoroughly warm-up and stretch out
15 min. stair mill level 5-7
15 min. treadmill mystery run
15 min. cybex/elliptical moderate pace

All inquiries regarding workouts and clarifications please do not hesitate contact Shawn at shawn@prowlerfitness.com