hotsparkmama

Support for health & wellness

Lean in 13 Exercise Plan

on April 28, 2013

SPARK PRO
Lean in 13 is so awesome in that there’s a meal AND exercise plan set before you PRE-PACKAGED (so to speak) haha. I’ve given you the meal plan and approved food lists.. Now, below all you have to do is pick out your level of expertise and stick to it!

Beginner* You are brand new to exercise or have not eercised in over 6 months
DAY 1 / CARDIO: 15 minutes, Interval Training; WEIGHTS: 10 minutes, Full Body Workout
DAY 2 / CARDIO: 15 minuets, Moderate Intensity
DAY 3 / CARDIO: Same as Day 1; WEIGHTS Same as Day 1
DAY 4-REFUEL / LIGHT CARDIO: 15 minutes, Work at 50% effort

Intermediate* You have been exercising on and off (3 times per week or less), but you need a new challenge
DAY 1 / CARDIO: 30 minutes, Interval Training; WEIGHTS: 15 minutes, Full Body Workout
DAY 2 / CARDIO: 30 minutes, Moderate Intensity
DAY 3 / CARDIO: Same as Day 1; WEIGHTS: Same as Day 1
DAY 4-REFUEL / LIGHT CARDIO: 30 minutes, Work at 50% effort

Advanced* You have been exercising (at least 4 days per week), but you need a new challenge
DAY 1 / CARDIO: 45 minutes, Interval Training; WEIGHTS: 20 minutes, Full Body Workout
DAY 2 / CARDIO: 45 minutes, Moderate Intensity
DAY 3 / CARDIO: Same as Day 1; WEIGHTS: Same as Day 1
DAY 4-REFUEL / LIGHT CARDIO: 45 minutes, Work at 50% effort

REPEAT FOUR DAY CYCLE

WORKOUT DESCRIPTION:
1) Interval Trainings (Days 1 & 3)
* Minute 1 = easy intensity (50% effort)
* Minute 2 = moderate intensity (70% effort)
* Minute 3 = high intensity (100% effort) This minute is the KEY to your workout! Push it as high as you can maintain only for one minute. You should be breathing very heavily, but not gasping out of control.
* Repeat (Keep repeating this 3 minute cycle for the duration of your workout)
Beginner = 5 cycles, Intermediate = 10 cycles, Advanced – 15 cycles
2) Moderate Cardio (Day 2)
* Work at 70% effort throughout the entire workout. Check your intensity by taking the “talk test.” If you can easily carry on a full conversation w/ someone, you are not working hard enough. If you can speak a few sentences and then you need to pause to catch your breath, you are working at the right inensity. If you cannot say anything and you cannot catch your breath, you are working too hard.
3) Light Cardio (Day 4)
* Keep your body in motion, yet keep it light. Work at 50% effort for the duration of your workout.

*Note: When you begin a new exercise program your body tends to retain water, so the scale may not changfe immediately. Just be diligent and patient; you’ll see a difference before you know it! (I choose to put the scales aside and not even step on them until the END)

FULL BODY WORKOUT (Days 1 & 3)
(1) Chest & Back (2) Biceps & Triceps (3) Shoulders (4) Legs – Upper & Lower (5) Abdominals
* Feeling the “burn”: This is critical to your results. As you lift and lower the weight, you will begin to feel intense heat in the muscle. When you feel that “burn”, do two more repetitions. If you don’t experience the “fire” in the muscle by the time you have completed the number of repetitions, you are not using heavy enough weight and won’t get the results you want to see. If feel the “fire” after only 2 or 3 repetitions, you are using too heavy of a weight. After a few workouts, you will find that your same weights do not give you the burn anymore. At this point, it is time to increase your weights by a few pounds.
* For muscle toning: Choose a weight that causes you to feel the “burn” somewhere between 10 and 12 repetitions.
* For muscle growth: Choose a weight that causes you to feel the “burn” somewhere between 6 and 8 repetitions.
* Number of Sets: 2 sets of 12 repetitions (or 8 repetitions for muscle growth) for each muscle group. Between set 1 and 2, only allow for a 15-30 second break.
* Weight lifting and weight loss: Weight lifting isn’t just for those who want to gain muscle! It is an important key to weight management. As you alternate between cardio and weight lifting, you will be shedding fat and sculpting muscle

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