Workouts

I am not a fitness or a health professional. I’m just an almost 50 year old woman trying to get back in shape and this is my work out and my nutrition plan. If you’d like to read more about my experience, you can start here.

Week 1

Work-Outs Week 1

Monday:

Treadmill or Bike or eliptical- 10 min warm up (If you worry about your knees use the bike or elliptical the cyclical motion gets blood flowing to the knees which helps them tremendously!)

Using light weights (8-15lbs), 3 sets, 12-15 reps

Dumbbell curls

Dumbbell kickbacks

Dumbbell hammer curls

Dumbbell Overhead extensions

Dumbbell Bench Press

Treadmill, Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)

Tuesday:

Treadmill or Bike or eliptical- 10 min warm up

Using light weights, 3 sets, 12-15 reps

Leg Press

Leg Extensions

Leg Curls

Squats

Treadmill, Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)

Wednesday- REST DAY

Thursday:

Treadmill or Bike or eliptical- 10 min warm up

Using light weights, 3 sets, 12-15 reps

Military Press

Dumbbell raises (front for 15, side for 15), 3 sets

Dumbbell curls

Bench Press

Treadmill, Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)

Friday

Treadmill or Bike or eliptical- 10 min warm up

Using light weights, 3 sets, 12-15 reps

Leg press

Leg Extension

Lunges

Stiff Legged Dead Lifts

Lateral Pull Downs

Treadmill, Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)

Saturday- hiking

Sunday- REST DAY

Nutrition Week 1

I need about 1500(+-) calories a day to accomplish my goals. You can learn to calculate for your weight goals here. Most days looked like this:

Breakfast- Ezekial toast, 1 egg, arugula with lemon juice

Lunch- arugula salad with 3 oz smoked salmon, 1 boiled egg.

Snack: Protein shake with almond milk, 1/2 banana + collagen

Snack: cottage cheese + cucumber with fresh pepper.

Dinner: A “Hello fresh” meal + red wine- (I would remove the simple carbs from the meal for myself.)

That’s it! Pretty simple and has me hitting right around my goals every day: about 113 grams of protein, 70 grams of fat and 113 grams of carbs and I’m not hungry.

Week 2

Work-Outs Week 2

I took out the treadmill for now and everything else is the same as week 1. Trying not to go too heavy too fast. Trying to give my joints and tendons time to get used to this again!

Monday:

Bike or eliptical- 10 min warm up (If you worry about your knees use the bike or elliptical the cyclical motion gets blood flowing to the knees which helps them tremendously!)

Using light weights (8-15lbs), 3 sets, 12-15 reps

Dumbbell curls

Dumbbell kickbacks

Dumbbell hammer curls

Dumbbell Overhead extensions

Dumbbell Bench Press

Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)

Tuesday:

Treadmill or Bike or eliptical- 10 min warm up

Using light weights, 3 sets, 12-15 reps

Leg Press

Leg Extensions

Leg Curls

Squats

Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)

Wednesday- REST DAY

Thursday:

Bike or eliptical- 10 min warm up

Using light weights, 3 sets, 12-15 reps

Military Press

Dumbbell raises (front for 15, side for 15), 3 sets

Dumbbell curls

Bench Press

Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)

Friday

Bike or eliptical- 10 min warm up

Using light weights, 3 sets, 12-15 reps

Leg press

Leg Extension

Lunges

Stiff Legged Dead Lifts

Lateral Pull Downs

Treadmill, Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)

Saturday- hiking

Sunday- REST DAY

Nutrition week 2

Nothing has changed from Week 1. but I’m getting sick of the arugula and salmon, so I’m going to find something to replace that.

Week 3

Work-Outs Week 3

Still no treadmill for now. The spin bike is feeling awesome. Dropped my repetitions down to 10-12 and I’ve started going up on the weights. Also adding in Abs. For this week, I’m just doing leg lifts, crunches, and bicycle crunches 10 of each and I do them at home right after I’m home from the gym.

Monday

Using dumbbells (10-15lbs), 3 sets, 10-12 reps

Dumbbell curls

Dumbbell kickbacks

Dumbbell hammer curls

Dumbbell Overhead extensions

Dumbbell Bench Press

Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)

Tuesday:

Treadmill or Bike or eliptical- 10 min warm up

Using weights heavy enough to make the last few reps a struggle: 3 sets, 10-12 reps

Leg Press

Leg Extensions

Leg Curls

Squats

Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)

Wednesday- REST DAY

Thursday:

Bike or eliptical- 10 min warm up

Using weights heavy enough to make the last few reps a struggle: 3 sets, 10-12 reps

Military Press

Dumbbell raises (use light weights- front for 15, side for 15), 3 sets

Dumbbell curls

Bench Press

Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)

Friday

Bike or eliptical- 10 min warm up

Using weights heavy enough to make the last few reps a struggle: 3 sets, 10-12 reps

Leg press

Leg Extension

Lunges

Stiff Legged Dead Lifts

Lateral Pull Downs

Treadmill, Bike, or Elliptical- 20 minutes (if you get bored, do 5-10 on each!)

Saturday- hiking

Sunday- REST DAY

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