Summer Slimdown on the Breakfast Show - Week 2 Program

Summer Slimdown on the Breakfast Show

Here is Personal Trainer Shawn Taylor's Fitness Plan for Week 2.  Once again, Heartland News invites you to print this out and follow along as a local dentist attempts to lose 10 pounds by the Fourth of July.  Every Thursday morning, we'll check in "live" at Fitness Plus to see if Dr. Jayne Scherrman is meeting her goal.  Shawn Taylor will also answer some of your fitness questions.  Be sure to tune each each Thursday morning on the Breakfast Show.

Week 2

Day #1

For today's workout you will nee to set up little stations to maximize your time in the gym. 
Stretch thoroughly prior to getting a getting ¼ mile jog in. 

Exercise

# of repetitions 15

Sets 1

Set 2

Set 3

DB chest press

DB military press

Bicep curl

DB military press

Bicep curl

DB chest press

Bicep curl

DB  chest press

DB military press

¼ mile jog on track or treadmill

Exercise

# of repetitions 15

Set 1

Set 2

Set 3

Incline DB chest press

Upright rows

Barbell hammer curls

Upright row

Barbell hammer curls

Incline DB chest press

Barbell hammer curl

Incline DB chest press

Upright rows

¼ mile jog on track or treadmill

Exercise

# of repetitions 15

Set 1

Set 2

Set 3

Push-ups or modified

Bent delt flyes

Preacher curls

Bent delt flyes

Preacher curls

Push-ups or modified

Preacher curls

Push-ups or modified

Bent delt flyes

½ mile on track or treadmill Aim for a 5 minute pace.  Monitor breathing and heart rate.
Stretching and cool down thoroughly.  Exercise deep breathing techniques when both warming up and cooling down. 

Day #2

Cardio and stretch

Exercise

Time

Speed/level

Elliptical

13 minutes

3.5-6.0 mph

Stationary bike

13 minutes

Random hill levl.6-8

Treadmill/track

13 minutes

Power walking

Exercise

# of repetitions 15

Set 1

Set 2

Set 3

Hyper extended crunches

Oblique crunches

Leg raises

Oblique crunches

Leg raises

Hyper extended crunches

Leg raises

Hyper extended crunches

Oblique crunches

Stretch out thoroughly!!

Day #3

Exercise

# of repetitions

Set 1

Set 2

Set 3

Leg extensions

Romanian dead lifts

Flat French curls

Romanian dead lifts

Flat French curls

Leg extensions

(Flat) French curls

Leg extensions

Romanian dead lifts

¼ mile run on track or 25 jog or power walk on treadmill

Exercise

# of repetitions

Set 1

Set 2

Set 3

Leg press

Inclined French curl

DB bent row

Inclined French curl

DB bent row

Leg press

DB bent row

Leg press

Inclined French curl

¼ mile run on track or 25 jog or power walk on treadmill

Exercise

# of repetitions

Set 1

Set 2

Set 3

Leg curls

Alternate lunges

Seated rows

Alternate lunges

Seated rows

Leg curls

Seated rows

Leg curls

Alternate lunges

15 minutes moderate Cardio

Finish the program with a thorough set of stretching.

Day #4

Stretching day and prep day
The importance of this day is to be used to allow the body to rejuvenate itself while still working the body through stretching, building flexibility and balance. 
Moreover, this day ought to be used to prepare needed meals for the remaining portion of the week if necessary.

THIS IS NOT A FREE PASS TO SKIP THIS DAY!!  Today is pivotal.  Use it wisely!

Exercise

# of repetitions

Set 1

Set 2

Set 3

Hams./glutes

Quadriceps

Calves

Quadriceps

Calves

Hams./ glutes

Calves

Hams./ glutes

Quadriceps

Exercise

# of repetitions

Set 1

Set 2

Set 3

Obliques/triceps

Back

Chest/shoulders

Back

Chest/shoulders

Obliques/triceps

Chest/shoulders

Obliques/triceps

Back

Day#5

Cardio and AB day

¼ mile (track) or .25 on treadmill warm-up; stretch out thoroughly.
½ mile jog,  for knee/shin limitations use the elliptical machine 5-7 minutes. 
Stair mill;

ABS

Exercise

# of repetitions

Set 1

Set 2

Set 3

Roman knee lift

Lying leg raise/knee tuck

Decline board crunches

Lying leg raise/knee tuck

Decline board crunches

Roman knee lift

Decline board crunches

Roman knee lift

Lying leg raise/knee tuck

CARDIO

Exercise

Time

Speed/level

Treadmill

5 minutes

4.0+

Elliptical

12 minutes

4-6mph

Stationary bike

5 minutes

Lev. 6-8 @moderate pace

Repeat abs routine.
Stretch thoroughly to complete today's fitness program!

Day #6

¼ mile warm-up
Stretch out thoroughly.

Exercise

# of repetitions

Set 1

Set 2

Set 3

Chest flyes

Single arm rows

DB military press

Single arm DB row

DB military press

Chest flyes

DB military press

Chest flyes

Single arm rows

5 min. treadmill jog or power walk

Exercise

# of repetitions

Set 1

Set 2

Set 3

Seated butterflyes

Barbell chest press

Lat pulls or assisted pulls

Barbell chest press

Lat pulls or assisted pulls

Seated butterflyes

Lat pulls or Assisted pull-ups

Seated butterflyes

Barbell chest press

5 minute treadmill jog or power walk

Exercise

# of repetitions

Set 1

Set 2

Set 3

Back extensions

Upright rows

Push-ups or modified

Upright rows

Push-ups or modified

Back extensions

Push-ups or modified

Back extensions

Upright rows

10 minute stationary bike ride; level 6-8 @moderate pace

Stretch out thoroughly to complete today's fitness session.

 

Day#7

Stretch and Abs day

Stretching

Exercise

# of repetitions

Set 1

Set 2

Set 3

Hams./glutes

Quadriceps

Calves

Quadriceps

Calves

Hams./ glutes

Calves

Hams./ glutes

Quadriceps

Exercise

# of repetitions

Set 1

Set 2

Set 3

Obliques/triceps

Back

Chest/shoulders

Back

Chest/shoulders

Obliques/triceps

Chest/shoulders

Obliques/triceps

Back

  

ABS

Exercise

# of repetitions

Set 1

Set 2

Set 3

Roman knee lift

Lying leg raise/knee tuck

Decline board crunches

Lying leg raise/knee tuck

Decline board crunches

Roman knee lift

Decline board crunches

Roman knee lift

Lying leg raise/knee tuck

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