If you perform this workout schedule and eat healthy, you can drop 10 pounds in about one month. The key to losing the weight is to to stay consistent and eat balanced meals. Do workout one on days 1 and 3 and workout two on days, 2, 4, and 7.
For the best results, we suggest tracking your workout results using a Fitness Log Journal.
Workout Schedule 1 overview
1.) CARDIOVASCULAR- JOG ON TREADMILL
Time: 20 minutes
Speed: at least 5.0 mph
2.) LEG PRESS
Reps: 15
Set:3
Rest: 35 seconds
3.) LEG CURLS
Reps: 15
Set:3
Rest: 35 seconds
4.) BACK ROWS
Reps: 15
Set:3
Rest: 35 seconds
5.) BACK EXTENSIONS
Reps: 15
Set:3
Rest: 35 seconds
6.) BENCH PRESS
Reps: 15
Set:2
Rest: 35 seconds
7.) CRUNCHES
Reps: 25
Set:3
Rest: 35 seconds
8.) BIKE
Time: 10 minutes
Speed: 70 rpms
Level:6
Workout Schedule 2 overview
1.) TREADMILL
Time: 20 minutes
Speed: at least 5.0 mph
2.) UPRIGHT BIKE
Time: 10 minutes
Speed: stay above 70 rpms
3.) ELLIPTICAL
Time: 20 minutes
Speed: stay above 120 strides per minute
4.) CRUNCHES
Reps: 25
Set:3
Rest: 35 seconds