Needing some suggestions
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Darthchancho
- STARTING OUT
- Posts: 1
- Joined: Sat Jan 11, 2014 8:11 pm
Needing some suggestions
Hey everyone! Newb here! Me and a friend living 10 hours apart are looking at doing a 3 month fitness challenge. We need a goal/reward or rewards idea. I was thinking we should workout each day or at least 6. I need to lose weight but I don't think she does. Any ideas or suggestions would be greatly appreciated!
Re: Needing some suggestions
Hello! Congratulations on wanting to get involved with a challenge. Three months is a nice time frame to make some significant changes. What about going on a trip at the end of the challenge as a reward? 
Re: Needing some suggestions
Try this.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off
The cardio could be 30 minues of interval type stuff.
The weights could be a total body workout, so it could look like this.
Squats, 2 sets 10 reps
Lunges, 2 sets 10 reps
Deadlifts, 2 sets 10 reps
Bent over Rows, 2 sets 10 reps
Bench Press, 2 sets 10 reps
Shrugs, 2 sets 10 reps
Planks 45 seconds
In your case use the second smallest barbell on squats and her the smallest one. This applies to the bent over rows and deadlifts as well.
Wth lunges and bench press, she can use the second smallest dumbells and you the next ones up.
On shrugs she uses the smallest dumbells and you the next ones up.
Then you both increase the weight a little every 2 weeks. After around 6 weeks, you should both be pretty much hitting around 85%-90% of max effort for reps with any luck.
In terms of planks, add another 5 seconds a week. You could do the full on ones using the forearms and toes and she could do that but if it's a bit much she could use the forearms and knees technique.
Day 1. Weights
Day 2. Cardio
Day 3. Weights
Day 4. Day off
Day 5. Cardio
Day 6. Weights
Day 7. Day off
The cardio could be 30 minues of interval type stuff.
The weights could be a total body workout, so it could look like this.
Squats, 2 sets 10 reps
Lunges, 2 sets 10 reps
Deadlifts, 2 sets 10 reps
Bent over Rows, 2 sets 10 reps
Bench Press, 2 sets 10 reps
Shrugs, 2 sets 10 reps
Planks 45 seconds
In your case use the second smallest barbell on squats and her the smallest one. This applies to the bent over rows and deadlifts as well.
Wth lunges and bench press, she can use the second smallest dumbells and you the next ones up.
On shrugs she uses the smallest dumbells and you the next ones up.
Then you both increase the weight a little every 2 weeks. After around 6 weeks, you should both be pretty much hitting around 85%-90% of max effort for reps with any luck.
In terms of planks, add another 5 seconds a week. You could do the full on ones using the forearms and toes and she could do that but if it's a bit much she could use the forearms and knees technique.