Month 1 (Weeks 1-4) Strength Training

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I have begun a strength training and cardio program.

Monday - strength training
Tuesday - off
Wednesday - strength training
Thursday - 40 minute run
Friday - strength training
Saturday - off
Sunday - 40 minute run

Behind the cut is my workout schedule for June 7 - July 4.



Week 1-2

M,W,F

General:
Chest Press
One arm dumbbell lunges
Alternating dumbbell curls
Dumbbell step-ups
Triceps kickbacks
Alternating front raises
Butt lifts with exercise ball

Ab/Lower Back:
Raised-leg crunches on exercise ball
Superman
Dumbbell side bends


Week 3-4

M

General:
Push ups on exercise ball
One-arm dumbbell rows
Dumbbell lunges
Alternating hammer curls
Wall sits with exercise ball
Triceps dips
Lateral raises
Bent-leg kickbacks

Abdominal and Lower Back:
Crunches on exercise ball
Back extensions on exercise ball
Side bends on exercise ball

W

General:
Chest press
Seated overhead press
Triceps extensions on exercise ball
Wall sits with exercise ball
Concentration biceps curls
Bent-leg kickbacks
Leg curls with exercise ball
Lying adductions

Abdominal and Lower Back:
Raised-leg crunches on exercise ball
Superman
Side bends on exercise ball


F

General:
Dumbbell step-ups
Push-ups on exercise ball
Wall sits with exercise ball
Triceps kickbacks
Alternating front raises
One-arm dumbbell rows
Lying bent-leg side raises
Butt lifts with exercise ball

Abdominal and Lower Back:

Crunches on exercise ball
Back extensions on exercise ball
Dumbbell side bends