Summer Slimdown on the Breakfast Show - Week 4 Program

Summer Slimdown on the Breakfast Show - Week 4 Program

One week to go until we find out if Dr. Jayne Scherrman will lose 10 pounds by the Fourth of July.  So far, she's lost five pounds.  Join us each Thursday morning on the Breakfast Show as we check in with Jayne and Personal Trainer Shawn Taylor.  You have one week left to email any fitness questions to Shawn.  He answers them before our "Live Weigh-In" with Jayne.  By the way, if you'd like to lose 10 pounds in a month, please print out the past 4 weeks of Shawn's Plans including some Healthy Proportion Tips on food with Dieititan Raina Childers and good luck!  

Shawn Taylor's Plan for the 4th and Final Week of the Summer Slimdown

Day 1

Warm-up and stretch thoroughly before beginning the below program!!

Exercise

NO Breaks!!!

#of repetitions 15

Set 1

Set 2

Set 3

Squat/ dumbbell curl

Squat/shoulder press

Squat/lateral raise

Squat/shoulder press

Squat/lateral raise

Squat/ dumbbell curl

Squat/lateral raise

Squat/ dumbbell curl

Squat/shoulder press

Exercise

NO Breaks!!!

#of repetitions 15

Set 1

Set 2

Set 3

Walking lunge

Leg raises/oblique twists

Romanian dead lifts

Leg raises/oblique twists

Romanian dead lifts

Walking lunge

Romanian dead lifts

Walking lunge

Leg raises/oblique twists

Cardio

Exercise

Time and level

Weighted Step up* (3 steps high)

4x's w/rt. Leg; 4x's w/ lft. leg

Treadmill Uphill walking

3.0 mph; 5minutes

Stationary bike

10 minutes; lev. 6-8

*15 reps leading with each leg

  

Exercise

#of repetitions 15

Set 1

Set 2

Set 3

Crunches

Scissors crunches

Kneeling oblique crunches

Scissors crunches

Kneeling oblique crunches

Crunches

Kneeling oblique crunches

Crunches

Scissors crunches

Cool down with stretching.

Day 2

Stretching and ¼ mile warm-up.

Exercise

Time

Level

Power walk

10 minutes

Cybex/ellipitcal

15 minutes

6-8

Stairmill

10 minutes

5-7

Stationary bike

10 minutes

6-8

Cool down with stretching

Day 3

Stretching Exercise

20 sec. holds

Set 1

Set 2

Set 3

Glutes/hamstrings

Quads/calves

Cobra/cat

Quads/calves

Cobra/cat

Glutes/hamstrings

Cobra/cat

Glutes/hamstrings

Quads/calves

Exercise

NO BREAKS!!!

# of repetitions 15

Set 1

Set 2

Set 3

30 sec. planks

Leg raises

Roman knee lift

Leg raises

Roman knee lift

30 sec. planks

Roman knee lift

30 sec. planks

Leg raises

Exercise

NO BREAKS!!!

# of repetitions 15

Set 1

Set 2

Set 3

Crunches

Scissors crunches

Kneeling oblique crunches

Scissors crunches

Kneeling oblique crunches

Crunches

Kneeling oblique crunches

Crunches

Scissors crunches

Stretching Exercise

20 sec. holds

Set 1

Set 2

Set 3

Glutes/hamstrings

Quads/calves

Cobra/cat

Quads/calves

Cobra/cat

Glutes/hamstrings

Cobra/cat

Glutes/hamstrings

Quads/calves

Day 4

Thorough stretching and ¼ mile warm-up.

2 minutes on stepper(not the Stairmill); level 8-10

Exercise

NO Breaks!!

#of repetitions 15

Set 1

Set 2

Set 3

Lunge& twist

Power cleans

Lat flyes

Power cleans

Lat flyes

Lunge& twist

Lat flyes

Lunge& twist

Power cleans

  

Exercise

#of repetitions 15

Set 1

Set 2

Set 3

Crunches

Scissors crunches

Kneeling oblique crunches

Scissors crunches

Kneeling oblique crunches

Crunches

Kneeling oblique crunches

Crunches

Scissors crunches

Exercise

Time and level

Cybex/elliptical

15 minutes; level 6-8

Stationary bike

15 minutes; level 6-8

Cool down with thorough stretching.

Day 5

Thorough stretching and warm-up.

Exercise

Time

Set 1

Cardio of choice

45 minutes

Level 6

Thorough stretching

15 minutes

Day 6

For today you must be sure to stretch thoroughly!!

Exercise

#of repetitions 15

Set 1

Set 2

Set 3

Set 4

Chest press/flyes

Modified push-ups

Inclined chest press

Chest press/flyes

Modified push-ups

Inclined chest press

Chest press/flyes

Modified push-ups

Inclined chest press

Chest press/flyes

Modified push-ups

Inclined chest press

Exercise

#of repetitions 15

Set 1

Set 2

Set 3

Set 4

Lat flyes/rows

Lat pull downs

Seated rows

Lat flyes/rows

Lat pull downs

Seated rows

Lat flyes/rows

Lat pull downs

Seated rows

Lat flyes/rows

Lat pull downs

Seated rows

Exercise

#of repetitions 15

Set 1

Set 2

Set 3

Set 4

Shoulder press

butterflyes

Lateral raise

Shoulder press

butterflyes

Lateral raise

Shoulder press

Butterflyes

Lateral raise

Shoulder press

butterflyes

Lateral raise

Exercise

#of repetitions 15

Set 1

Set 2

Set 3

Set 4

Power cleans

¼ mile run

Walking lunges

Power cleans

¼ mile run

Walking lunges

Power cleans

¼ mile run

Walking lunges

Power cleans

¼ mile run

Walking lunges

Thorough stretching to cool down.

Day 7

Weigh in!!!  Today I expect that you have met your fitness challenge!! If you stayed focused and disciplined should see great results today.  Have fun and good luck!

Stretching day!

Stretching Exercise

20 sec. holds

Set 1

Set 2

Set 3

Glutes/hamstrings

Quads/calves

Cobra/cat

Quads/calves

Cobra/cat

Glutes/hamstrings

Cobra/cat

Glutes/hamstrings

Quads/calves

This was great fun working with the Heartland.  If you have any additional questions or comments regarding the series please do NOT hesitate to contact the station and we'll be glad to answer any questions or comments regarding.  Looking forward to hearing from the Heartland!

The Heartland Fitness Guy,

Shawn
E-mail shawn at shawn@prowlerfitness.com.