21 Day Exercise Plan – 7/07 – 7/28


The last 21 days went well. Not a ton of weight loss, but some fat went away. I want to reiterate that you cannot rely on working out to manage weight. Weight management is about diet, rest and exercise. There are other factors that impact diet as well like stress management and your physical condition such as thyroid activity. So following my plan may not benefit you. If you are looking for some help with a personalized wellness plan then talk to some real trainers – Jennifer Coles on facebook or email Matt Altomare.

The Plan

This plan is set up to have three sessions over 4 days. Each session focuses on a different part of the body. You do session A then B then C then have a rest day and repeat. Session A and C starts with the same warm up and all sessions end with the same cool down.

  • Warm up (A and C only)

    Start on the treadmill. 2 minutes at incline of 1.5 and speed of 3. Then a steady jog starting at a speed of 4.5 and raise the speed .5 every minute till you reach a heart rate of 180.

  • Cool Down

    Swim 8 laps in the 50 meter pool. Resting about 1 to 2 minutes between laps and stretching during the rest period.

Session A

  • Half body press with a 25 lb. dumb bells.
    • 3 sets of 15 with 45 seconds of rest between sets
    • This is done by the right half of your body on a bench press then alternate.
  • 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

Cardio day. That’s right, and it’s on the elliptical.  Punch out 3 miles and increase it a mile each 2 cycles. Maintain a mid-level resistance while running on the elliptical.

Session C

The following makes one set – repeat it three times. You will need a 40 lbs bar bell

  • 50 Knee raises
  • 20 push-ups on the bar bell
  • 20 bent row with the bar bell
  • 20 bar bell lifts
  • 20 standing military presses
  • Rest 2 minutes

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