Here is a simple workout plan for you to try.
Weight Training
On Mondays, Wednesday, and Friday: Arms and Back
Circuit one-3 sets
20 back rows*
7-7-7 bicep curls**
Circuit two-3 sets
10 back crunches***
10-10 arm raises****
Circuit three-3 sets
20 back rows
10 forearm curls*****
Circuit four-3 sets
10 back crunches
10 tricep ball drop******
Circuit five-3 sets
10 over head presses*******
*Back rows-sit down on a chair and lean over slightly, back straight. Take both arms and bend them into 90 degree angles. Squeeze your shoulder blades together and hold for a second. Release. That is one rep.
** Bicep curls-For the first 7 reps do bicep curls with weights( if you do not have any then use water bottles) only half way up. The next 7 do the top half. The last 7 do the full way.
***Back crunches-lay down on your stomach, with your hands clapsed behind your back. Slowly raise and try to get your hands to reach past your posterior. Then go back down.
****10-10 arm raises- Holding a wieght or water bottle in each hand, slowly raise your arms straightly in front of you.Go back down. Do that for 10 reps. For the next 10 raise arms to the side.
*****Forearm curls-Hold your hands in a ball or have them holing weights and curl it forward, squeezing you forearms.
******Tricep ball drop-Have your hands raised above (you can hold a medicine ball or a basket ball) , then bend your arms backwardsand go back up.
*******Over head press- Have your arms at a 90 degree angle at your sides, slowly raise your arms to were they are stright.Go back down.
On Tuesday, Thursday, and Saturday:Chest, Abs, and Legs
Circuit one-3 sets
20 small crunches
30 second squat hold
10 dumbell presses*
Circuit two-3 sets
20 bicycles
10 pushups
10 dead hangs**
Circuit three-3 sets
20 side crunches***
10 dumbell presses
10 alternating lunges
Circuit four-3 sets
20 full crunches
10 calf raises****
10 pushups
Circuit five-3 sets
30 second plank hold
10 side kicks*****
*Dumbell presses-Holding weights in each hand(or water bottles) lie down on your back. Hold your arm at 90 degree angles by your side. raise them so they are straight above you head. Squeeze into your chest and release.
**Dead hang-Hold a weight in each hand. Slowly, with back straight, lean over until your hands are touching your feet. (Or as far as you can go) And raise back up.
***Side crunches- Get in the position you would normally be in to do a crunch. Instead of crunching up, crunch to the side.
****Calf raise- Stand on the edge of a step( tip: Have the edge of the step be aligned with the middle of your foot)And raise up to where you are standing on your toes. Lower back down.
*****Side kicks-Lay down on your side and your head propped on your hand. Raise your top leg up and go as far up as you can. Do 5 and repeat on the other side.
Note- Weights are completely optional.
Cardio
On Monday and Wednesday: Do 30 minutes of a fun cardio excercises
Example: Dancing, basketball, swimming, etc. Anything that you like to do for fun, as long as it gets your heart rate up.
On Tuesday, Thursday, Friday, and Saturday: Run a mile. If you find that a mile becomes to easy, add half a mile, or you can add a fourth of a mile every week.
I hope you like this workout. This is exactly the same workout that I am doing right now. What I hope is that you find it challenging, and for you to see how really strong you are. If it is to hard, tweak it a little bit to fit your needs, but DO NOT make it easy. It is supposed to challenge you. Try this for 6 weeks and see how much stronger you are. = )
On Mondays, Wednesday, and Friday: Arms and Back
Circuit one-3 sets
20 back rows*
7-7-7 bicep curls**
Circuit two-3 sets
10 back crunches***
10-10 arm raises****
Circuit three-3 sets
20 back rows
10 forearm curls*****
Circuit four-3 sets
10 back crunches
10 tricep ball drop******
Circuit five-3 sets
10 over head presses*******
*Back rows-sit down on a chair and lean over slightly, back straight. Take both arms and bend them into 90 degree angles. Squeeze your shoulder blades together and hold for a second. Release. That is one rep.
** Bicep curls-For the first 7 reps do bicep curls with weights( if you do not have any then use water bottles) only half way up. The next 7 do the top half. The last 7 do the full way.
***Back crunches-lay down on your stomach, with your hands clapsed behind your back. Slowly raise and try to get your hands to reach past your posterior. Then go back down.
****10-10 arm raises- Holding a wieght or water bottle in each hand, slowly raise your arms straightly in front of you.Go back down. Do that for 10 reps. For the next 10 raise arms to the side.
*****Forearm curls-Hold your hands in a ball or have them holing weights and curl it forward, squeezing you forearms.
******Tricep ball drop-Have your hands raised above (you can hold a medicine ball or a basket ball) , then bend your arms backwardsand go back up.
*******Over head press- Have your arms at a 90 degree angle at your sides, slowly raise your arms to were they are stright.Go back down.
On Tuesday, Thursday, and Saturday:Chest, Abs, and Legs
Circuit one-3 sets
20 small crunches
30 second squat hold
10 dumbell presses*
Circuit two-3 sets
20 bicycles
10 pushups
10 dead hangs**
Circuit three-3 sets
20 side crunches***
10 dumbell presses
10 alternating lunges
Circuit four-3 sets
20 full crunches
10 calf raises****
10 pushups
Circuit five-3 sets
30 second plank hold
10 side kicks*****
*Dumbell presses-Holding weights in each hand(or water bottles) lie down on your back. Hold your arm at 90 degree angles by your side. raise them so they are straight above you head. Squeeze into your chest and release.
**Dead hang-Hold a weight in each hand. Slowly, with back straight, lean over until your hands are touching your feet. (Or as far as you can go) And raise back up.
***Side crunches- Get in the position you would normally be in to do a crunch. Instead of crunching up, crunch to the side.
****Calf raise- Stand on the edge of a step( tip: Have the edge of the step be aligned with the middle of your foot)And raise up to where you are standing on your toes. Lower back down.
*****Side kicks-Lay down on your side and your head propped on your hand. Raise your top leg up and go as far up as you can. Do 5 and repeat on the other side.
Note- Weights are completely optional.
Cardio
On Monday and Wednesday: Do 30 minutes of a fun cardio excercises
Example: Dancing, basketball, swimming, etc. Anything that you like to do for fun, as long as it gets your heart rate up.
On Tuesday, Thursday, Friday, and Saturday: Run a mile. If you find that a mile becomes to easy, add half a mile, or you can add a fourth of a mile every week.
I hope you like this workout. This is exactly the same workout that I am doing right now. What I hope is that you find it challenging, and for you to see how really strong you are. If it is to hard, tweak it a little bit to fit your needs, but DO NOT make it easy. It is supposed to challenge you. Try this for 6 weeks and see how much stronger you are. = )