21 Day Exercise Plan – 6/16 to 7/6

Introduction

My end goal is to maintain a 12 to 14 percent body fat. I am now considered average at 21%. I think it is important to have a physical wellness program. I had neglected this for far too long. At the height of my athletic period I was at 8% body fat. I could run 5 miles under 40 minutes, 100 push-ups under two minutes and could dunk a basketball with ease. I am currently too afraid to try and dunk a basketball.

I don’t strive to be back to that type of shape. I have too much to do in life now. I can only afford to spend a limited amount of time in the gym. I want to make something clear, I am not a fitness expert. I am a person that used to be incredibly fit, got fat, and am trying to get into shape. If you are looking for a trainer, I would check out Jennifer Coles who is a trainer at Pivotal Fitness in Mount Pleasant. She can couch you on diet, work out programs and get you on the right path to success.

This is my work out plan. This is not the key to 6 pack abs, 12% body fat or living till your 125 years old. This is just a small part of the pie.

The Plan

This plan is set up to have two sessions over 3 days. Each session focuses on a different part of the body. You do session A then B then have a rest day and repeat. Each session starts with the same warm up and cool down.

  • Warm up

    Start on the treadmill. 3 minutes at incline of 1.5 and speed of 3. Then interval running. 5 sets of running at speed of 8 followed by rest period. Rest till the heart rate goes below 155 (I am 40) then start the next set.

  • Cool Down

    Why I am at ESAC instead of Pivotal Fitness. I swim 6 laps in the 50 meter pool. Resting about 2 minutes between laps and stretching during the rest period.

Session A

  • Inclined curl press with a 25 lb. dumb bells.
    • 3 sets of 15 with 45 seconds of rest between sets
  • Seated row at 85 lbs.
    • 3 sets of 15 with 45 seconds of rest between sets
  • Squat Press with 50 pound bar bell. Start in a squatting position and then thrust up lifting the bar bell all the way up. Not sure what the proper name of this exercise is called.
    • 3 sets of 15 with 45 seconds of rest between sets
  • Seated pull down at 85 lbs.
    • 3 sets of 15 with 45 seconds of rest between sets

Session B

  • Sit up – V up with a medicine ball
    • 3 sets of 16 with 45 seconds of rest between sets
  • Squats with medicine ball
    • 3 sets of 20 with 45 seconds of rest
  • Walking Plank
    • 3 sets of 20 with 45 seconds of rest
  • Reverse sit up with 25 lbs.
    • 3 sets of 16 with 45 seconds of rest

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