Here is the master plan for the next 9 months and two weeks starting on this Sunday, November 15th. It is not set in stone and may get tweaked along the way, but as for now this is the plan!
November 15th - December 20th, 2009
Goals:
1. Maintain weight of 140 lbs. or less
2. Metabolic Demand 5x a week
3. Weights 4x a week
4. Cardio - 5x a week
* 30 min. a day
* intervals 2x a week
5. Nutrition
* 2,500 calories or less a day
* 185-200 grams of protein a day
* veggies at least 3x a day
6. Pilates 1x a week
Would like to see:
* maintenance of muscle and aerobic capacity
* possible addition of muscle
* reestablishment of routine with workout and diet
December 20th - 28th: Christmas Holidays
December 28th - April 3rd: Weight Loss
Goals:
1. Drop weight to 130 lbs./ Bodyfat 14%
2. Metabolic Demand 5x a week (2 circuits)
3. Weights 4x a week
* 8-12 reps
* 5 sets
4. Cardio 5x a week
* twice a day
* two 30 min. sessions
* 3x a week in intervals
5. Nutrition
* 1800 calories or less a day
* 200 grams of protein a day
* veggies 5x a day
6. Cables workout on Saturday or Sunday
7. Pilates 1 or more times a week
Would like to see:
* weight loss
* muscle building
* strong concentration in abdominal work
April 4th - May 1st: Break/Recovery/Maintenance
Goals:
1. Maintain Weight of 130 lbs.
2. Weights 5x a week
* 5 sets
* 20 reps
3. Cardio 6x a week
* 30 min. a day
* 2x a week intervals
4. Nutrition
* 1800 calories a day
* 200 grams of protein a day
* veggies 6x a day
* only natural sweets
5. Pilates and Yoga 1 or more each or more a week
6. Roll out 5 days a week
Would like to see:
* a freshness and some how, some way a renewal of dedication
May 2nd - June 5th: Weight Loss
Goals:
1. Weight loss of 5 lbs. to 125/ Bodyfat 12%
2. Metabolic Demand 5x a week
3. Weights 5x a week
* 8-12 reps
* add supersets
4. Nutrition
* 1600 calories or less
* 150 grams or protein
* veggies 6x a day
* NO SWEETS
5. Pilates and Yoga each 1x a week
Would like to see:
* a body ready for 2nd place at a show
* a comfort in myself and the way I am feeling, not stressing, to obtain the goal. I don't want to feel bad or a struggle.
June 6th - September ?:: Muscle Building/Show Prep
Goals:
1. Weight loss 5 - 10 lbs. (115-120)/ Bodyfat 9-10%
2. Weights 5x a week
* 8-10 reps
* 5 sets
3. Nutrition
* 1600 and gradually less
* 225 grams of protein
* veggies 3x a day
* NOTHING PROCESSED OR SWEETS!!!!
* ALL NATURAL
4. Pilates 1x a week
5. AB work EVERY NIGHT
6. Cables on Saturday or Sunday
Would like to see:
* Perfection because I put my whole heart and soul into myself and this process
* a body ready for 1st place at NPC Team Universe
Underwire Punches
Step 3: Perform the two alternating punches on the other side of the wire or marker you have created. Or just pretend!
Underwire Punches
Step 2: If you have something to squat underneath, please utilize it ( I couldn't figure out a way to take in the picture)
Underwire Punches
Step 1: Two alternating punches
Push up Rows
Step 3: Alternate lifting DB. Modified form shown here with knees down. STILL KEEPING BODY STRAIGHT AND TIGHT
Push up Rows
Step 2: Holding abdominals in tight, lift one DB, KEEPING BACK FLAT
Push up Rows
Step 1: Holding DBs in each hand in a push up position, body straight and tight, and feet spread about hip width apart
DB Clean and Press
Step 4: Bring the weights back down in the manner you got them up.
DB Clean and Press
Step 3: Using the momentum from the squat to press the DBs OH
DB Clean and Press
Step 2: Explosively, but controlled bring the weights up to shoulder level, coming into a small squat
DB Clean and Press
Step 1: Squat down with arms by your side
Runner
Step 2: Continuously alternate, making sure to fully contract the tricep in when extending the arm and completely contracting the bicep in the bent arm position. I have modified the lunge in the picture for my mother so she doesn't cause discomfort in the knee, but you could challenge yourself by dropping the back knee as deep as possible. Alternate the legs half way throught the time.
Runner
Step 1: Holding a stationary lunge alternate the arms, contracting the bicep and triceps.
Curtsey Lunge with Lateral Raises
Step 3: Alternate the lunge to the other side
Curtsey Lunge with Lateral Raises
Step 2: Simultaneously come out of the lunge and raise the DBs out to the side
Curtsey Lunge with Lateral Raises
Step 1: Drop into a curtsey lunge by stepping behind the other leg and dropping back knee. Make sure to drop straight down and keep weight in front heel.
Side Lunge Shoulder 1234
Step 4: Alternate to the other side with a side lunge and perform four alternating punches
SIde Lunge Shoulder 1234
Step 3: Repeat four alternating overhead presses
Side Lunge Shoulder 1234
Step 2: Side lunge and punch in a downward fashion, alternating for four punches
Side Lunge Shoulder 1234
Step 1: Alternate OH press four times
Pilates Roll Ups
Step 3: Keep tummy TIGHT the entire time. When in easy positions tighten even tighter. Don't rush move and use exhale on way up and down.
Pilates Roll Ups
Step 2: Tuck chin, look at belly for visual feedback, tummy in tight (belly button to spine), and begin to roll up vertebrae by vertebrae
Pilates Roll Ups
Step 1: Lying on back, legs straight, toes towards ceiling, and arms straight up toward ceiling
Squat Low/High
Step 4: High on the left
Squat Low/High
Step 3: After completing the other side, complete the same on the other side. Low on the right...
Squat Low/High
Step 2: Rise out of the squat raising the MB to the opposite high
Squat Low/Hi
Step 1: Squat down and rotate at the torso brining the MB to the side
Side Lunge Greater than Less than
Step 4: Finish with the low press and pull
Side Lunge Greater than Less than
Step 3: Alternate to the other side and repeat
Side Lunge Greater than Less than
Step 2: After pressing and pulling high you will press and pull low
Side Lunge Greater than Less than
Step 1: Side lunge and you will make the greater than less than sign we all learned in math class. First pressing high and also pulling back strong as well
Front Lunge and Weave
Step 2: Take an exaggerated step, dropping straight down, exchanging MB from inside to out and return to start. Alternate legs
Front Lunge and Weave
Step 1: Start standing up tall with MB at chest
Throw Downs
Step 2: Pick up the ball and repeat
Throw Downs
Step 1: Abs in tight, taking MB behind the head getting ready to throw the MB down onto the ground as hard as possible using not only your arms, but full force with the abdominals
MB Twist
Step 2: Alternate back in forth in a rhythmical fashion
MB Twist
Step 1: Twist at the waist, bringing both feet to one side. The ball will naturally move the opposite direction
Ribbon Side Lunge
Step 4: Finish with strong rotation towards the right hip. Then go back the opposite way returning to the left hip
Ribbon Side Lunge
Step 3: Coming around the head on the left side start to lunge to the right side
Ribbon Side Lunge
Step 2: From the left hip take the ball around the right side of the head and around
Ribbon Side Lunges
Step 1: Best to start in a side lunge with the MB at your left hip. You are going to trace the Susan B. Komen style ribbon with the MB.
Around the World
Step 2: Contract the abdominals, raising your shoulder blades off the ground, exchanging the MB from one hand to the other hand around your legs. Alternate directions.
Around the world
Step 1: Lying on your back with legs up with MB touching the ground OH
Front Lunge Push and Pull
Step 2: Take an exaggerated step forward, dropping your weight straight down while pressing the MB straight out. Alternate the stepping leg.
Front Lunge Press and Pull
Step 1: Start standing up tall with MB at chest
Side Lunge and Rotate
Step 3: Alternate to the other side
Side Lunge and Rotate
Step 2: Exaggerated lunge with strong rotation to your left
Side Lunge and Rotate
Step 1: Start with MB at chest
Basic Burpie
Step 5: Stand back up tall. Alternate lead foot each time. Make sure not to always lead with dominate foot.
Basic Burpie
Step 4: Proceed to step back into the squatting postion
Basic Burpie
Step 3: Make sure body is straight and tight with abdominals tight
Basic Burpie
Step 2: Step back with one foot then the other
Basic Burpie
Step 1: Squat down and place hands on the ground (can modify by placing your hands on something higher)
Side Lunge and Weave
Step 4: Alternate to the other side
Side Lunge and Weave
Step 3: Make sure to bring MB back to chest
Side Lunge and Weave
Step 2: Exaggerated side step passing the MB from front to back returning to starting position with MB at chest
Side Lunge and Weave
Step 1: Start w/ MB at chest
MB Squat w/ OH reach
Step 2: Reach MB OH
MB Squat w/ OH reach
Step 1: Squat with sitting butt back and keep weight in heels touching MB to the ground
Plank to Push up
Step 3: Push up position with body straight and tight then proceed to go back into plank position.
Plank to Push up
Step 2: Place hand under chest and press into push up position
Plank to Push up
Step 1: Plank position - forearms and toes
MB Backboard Toss
Step 3
MB Backboard Toss
Step 2
MB Backboard Toss
Step 1
Burpie Pull up
Step 4
Burpie Pullup
Step 3
Burpie Pullup
Step 2
Burpie Pullup
Step 1
Seal
Step 5
Seal
Step 4
Seal
Step 3
Seal
Step 2
Seal
Step 1
Modified Burpie
Step 8
Modified Burpie
Step 7
Modified Burpie
Step 6
Modified Burpie
Step 5
Modified Burpie
Step 4
Modified Burpie
Step 3
Modified Burpie
Step 2
Modified Burpie
Step 1
Bragg's Liquid Aminos
Bragg's Liquid Aminos
Axis Lab All Natural Championship
Before picture
Axis Lab All Natural Championship
Before picture
About Me
- Brittany
- ACE and NASM certified personal trainer; coach, triathlete, marathoner, group exercise instructor, and NOW a figure competitor
No comments:
Post a Comment