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Day 1 of Shrink 1 Size in Two Weeks:
Workout at a Glance
The Strength Plan
What you'll need: 2 sets of dumbbells (2 to 5 and 8 to 10 pounds); a chair.
Week 1: Do the exercise routine 6 days a week, alternating between Workout A (for your chest, back, and abs) and Workout B (for your arms, legs, and butt).
Week 2: Follow the same schedule, but challenge yourself by trying the Make It Harder options.
The Cardio Plan
Weeks 1 & 2: Walk for 30 minutes 6 days a week, alternating between the Speed Ladder interval routine and Power Walk workout.
To rev up results
Follow a healthy diet of about 1,600 calories a day.
Your 2-Week Turnaround
Day 1 Strength Plan A; Speed Ladder
Day 2 Strength Plan B; Power Walk
Day 3 Strength Plan A; Speed Ladder
Day 4 Strength Plan B; Power Walk
Day 5 Strength Plan A; Speed Ladder
Day 6 Strength Plan B; Power Walk
Day 7 Active rest (no formal workout, but keep moving thru-out the day)
Day 8 Strength Plan A with Make It Harder options; Speed Ladder
Day 9 Strength Plan B with Make It Harder options; Power Walk
Day 10 Strength Plan A with Make It Harder options; Speed Ladder
Day 11 Active rest
Day 12 Strength Plan B with Make It Harder options; Power Walk
Day 13 Strength Plan A with Make It Harder options; Speed Ladder
Day 14 Strength Plan B with Make It Harder options; Power Walk
For continued success, repeat or modify to alternate cardio and strength workouts.
Diet Calendar Entry for 13 February 2012:
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900 kcal
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Fat: 20.00g | Prot: 53.00g | Carb: 136.00g.
Breakfast: slim fast low carb shake. Lunch: baked lays, Subway Club. Snacks/Other: water, Subway Yogurt Parfait, Animal Crackers. more...
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