12 Week Fitness Program {Week 1:Day 1}

Let's start out with a disclaimer!

I am in no way, shape, or form a certified anything. I like to workout. I like exercise. I know what works for me. And since this blog is about me, I'm sharing my workouts. Got it? Ok.




This fitness program is designed to help me (and you, if you would like to join) lose fat and tone up. For each muscle group, there are 2 exercises. Yep, 2.

 As I shared with you earlier, most of my workouts can be done at home. Why do I design them that way? Because that is what works for me. What is everyone's excuse for not working out? Time. I can personally say that after coming home after a full day of work, getting dinner on the table, giving my son a bath and getting him to bed, the last thing I want to do is leave the house. I did have to make a few small investments to have the convenience of working out at home, but it was worth every penny. Here is what I use:

• Resistance bands (each with a different strength, but you can get away with just one)

• Yoga ball (a weight bench can be used instead, the yoga ball just adds more of a challenge)

• Set of dumbbells; I pretty much add to my collection whenever I can afford to. I have dumbbells ranging from 3 pounds (which are good for holding while doing cardio) to 15 pounds. 

I also have an elliptical machine at home. This was passed on to me by my aunt. I have my DVR set for about 6 different series and park the elliptical in front of the TV in the evenings. You do not need a huge, expensive cardio machine to do these workouts. The pavement and your tennis shoes will MORE than do. The point of cardio exercise is to get your heart rate up. Jog, run, push your child around the neighborhood, dance around....I don't care what it is. JUST MOVE. If your circumstances are limited, I can also share many free online resources for a cardio workout in your home. Just ask! 

Each workout starts with a round of cardio, then weight training. When weight training, you want to choose a weight that you can barely lift when you are on your last rep. Each exercise is linked up with detailed instructions and photo guides for your reference.

Week 1: Day 1

30 minutes cardio

Chest (all done on the yoga ball or bench)

Exercise	Rest	Reps	Sets
Dumbbell Fly	1 minute	12	1
Dumbbell Fly	1 minute	10	1
Dumbbell Fly	1 minute	8	1
Dumbbell Fly	1 minute	6	1
Dumbbell Bench Press	None	12	1
Dumbbell Fly	2 min	12	1

Triceps

Exercise	Rest	Reps	Sets
Bench Dip*	1 minute	12	1
Bench Dip*	1 minute	10	1
Bench Dip*	1 minute	8	1
Bench Dip*	1 minute	6	1
Close Triceps Pushups	None	12	1
Bench Dip*	2 min	12	1

*You can use the edge of a desk, chair, or weight bench.

Well, there you have it. Day 1. Don't worry, its not all this easy. :) I will get Day 2 up over the weekend!