Summer Slimdown on the Breakfast Show - Week 3 Program - KFVS12 News & Weather Cape Girardeau, Carbondale, Poplar Bluff

Summer Slimdown on the Breakfast Show - Week 3 Program

Summer Slimdown on the Breakfast Show -  Week 3 Plan

Ok, guys here it is, week 3 of the fantastic Heartland Summer Slim Down.  If you  have been following faithfully, then you know each week becomes increasingly intense. 

Today's weigh-in marks the mid-point of the Slim Down. How'd you do?  Are you following a sensible diet?  You MUST adjust your calories according to your goals.  But remember just because something says 100 calories doesn't mean it's not packed with sodium and or sugar so be mindful of your diet as this is where you WILL win or lose battle. 

Good luck on week#3 of the Heartland Summer Slim down!  If you have a question for Shawn, send it to us at lkeith@kfvs12.com and he'll answer it LIVE on the Breakfast Show each Thursday morning on KFVS.

The Heartland Fitness Guy,

Shawn Taylor

  

Day#1

Exercise

No Breaks!!!!

# of Repetitions 10

Set 1

Set 2

Set 3

Chest press/chest flyes

Upright row/shoulder press

Bent row/dead lift

Upright row/shoulder press

Bent row/ dead lift

Chest press/chest flyes

Bent row/dead lift

Chest press/chest flyes

Upright row/shoulder press

            15 min elliptical: random training program; level 7-9  or

The cybex trainer: Interval training program; level 6

Exercise

No Breaks!!!!

# of Repetitions 15

Set 1

Set 2

Set 3

crunches

Oblique crunches

Leg raises

Oblique crunches

Leg raises

Crunches

Leg raises

Crunches

Oblique crunches

Cool down with slow stretching while deep breathing.  Again, this is NOT a free pass.  You are only cheating YOU when you skip this step in the programming!

Day#2

Exercise

No Breaks!!!!

# of Repetitions 10

Set 1

Set 2

Set 3

EZ bar curls/DB hammer curls

Press downs/kickbacks

Sumo squats/leg press

Press downs/kickbacks

Sumo squats/leg press

Ez bar curl/DB hammers

Sumo squats/leg press

Ez bar curl/DB hammers

Pressdowns/kickbacks

10 minutes stationary bike; level 7; moderate pace @ 70- 80mph or better.

Exercise

# of Repetitions 10

Set 1

Set 2

Set 3

Flat Fr. Curl/upright Fr. Curl

Romanian deadlift/leg curl

Preacher curl/alternate DB curl

Romanian deadlift/leg curl

Preacher curl/alternate DB curl

Flat Fr. Curl/upright Fr. Curl

Preacher curl/alternate DB curl

Flat Fr. Curl/upright Fr. Curl

Romanian deadlift/leg curl

10 minute power walk (track) or treadmill.

Cool down with stretching and deep breathing.

  

  

Day#3

15 minutes of through stretching and warming up the body

  

Exercise

Time

# of Repetitions

Set 1

Set 3

Stairmill

10 min

Level 6

Treadmill/power walk

10 min

3.8-4.5 mph

Stationary bike

10 min

Level 5-6

Cybex/elliptical trainer

10 min

Level 5-6

10 minutes of thorough stretching and cool downs.

  

Cool down and thorough stretching

Day#4

Exercise

No Breaks!!!!

# of Repetitions

Stretching

Triceps/obliques

Time

Hamstrings/glutes

Cobra/cat

15 sec.

Quads/calves

chest

15 sec.

Triceps/obliques

Hamstrings/glutes

15 sec.

Cobra/cat

Quads/calves

15 sec.

chest

shoulders

15 sec.

Exercise

No Breaks!!!!

# of Repetitions 20

Set 1

Set 2

Set 3

Oblique twists

Roman knee lift

Hyper extended crunches

Roman knee lift

Hyper extended crunches

Oblique twists

Hyper extended crunches

Oblique twists

Roman knee lift

 Repeat stretching

Exercise

# of Repetitions

Stretching

Triceps/obliques

Time

Hamstrings/glutes

Cobra/cat

15 sec.

Quads/calves

chest

15 sec.

Triceps/obliques

Hamstrings/glutes

15 sec.

Cobra/cat

Quads/calves

15 sec.

chest

shoulders

15 sec.

Day#5

Exercise

No Breaks!!!!

# of Repetitions 15

Set 1

Set 2

Set 3

Power cleans

Lat flyes

Golfer swings

Lat flyes

Golfer swings

Power cleans

Golfer swings

Power cleans

Lat flyes

Exercise

Time

# of Repetitions

Elliptical

12 min.

Level 7

Stairmill

12 min.

Level 6-7

Exercise

# of Repetitions

Hyper extended crunches

25

Cool down and thoroughly stretch out.

Day#6  FULL BODY DAY!!!

Exercise

NO BREAKS!!!

# of Repetitions 15

Set 1 shoulders

Set 2 chest

Set 3 biceps

Lying shoulder rotations

Chest flyes

Preacher curls

Lateral raise

Incline DB chest press

DB hammer curls

Bentover delt raise

DB chest press

Barbell or power bar curls

10 minutes elliptical trainer; level 6; moderate pace

Exercise

# of Repetitions 15

Set 1 back

Set 2 legs

Set 3 triceps

Lat pulls

Walking lunges

Dips or dip machine

Seated rows

Sumo squats

Overhead triceps extensions

Lat flyes

Leg curls

Reverse grip pulldowns

 5 minute uphill walk on treadmill with steep incline.

Thoroughly stretch quads, hamstrings, calves and upper body as well.

Day#7

Today is your weigh-in!  Test yourself.  Can you honestly say you've done what was necessary to lose weight this week?  Well, it's the moment of truth so good luck! 

Today be sure and prep for the up and coming week's obstacles.  You will conquer them one moment, one obstacle, one day at a time. 

Exercise

Slowly!!!!!!!!!!!!!

# of Repetitions

Stretching

Triceps/obliques

Time

Hamstrings/glutes

Cobra/cat

15 sec.

Quads/calves

chest

15 sec.

Triceps/obliques

Hamstrings/glutes

15 sec.

Cobra/cat

Quads/calves

15 sec.

chest

shoulders

15 sec.

 

Good Luck! 

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