You’ve made it through the hardest part, congratulations! Now that the first 15 days are a thing of the past—and you’ve completed your first 10 to 12 workouts—you’re probably getting into the groove of your workouts and schedule.
If you are new, and haven’t done the first 15 days of The 90 Day Weight loss and Workout Plan, FOLLOW this link to go to Part 1, and get ready to lose some weight and look amazing!
Here are some things that you might have noticed:
- Your first and second workouts felt really tough, but now you are able to complete them a bit easier.
- You have a routine – You know when you are going the gym and you are more familiar with the equipment.
- You are starting to feel stronger and have more stamina.
- You are gaining confidence that you will get to your goal.
- You are ready to take it to the next level! (don’t worry, the next level isn’t that scary) 🙂
- You feel better because you #MoveMoreBurnMore.
DAYS 16-30
Do this workout 5-6 days per week—Weight training, Plyometrics / Multi-Movement and Cardio—to get the most results.
Total workout time: Weight Training, Plyometrics/Multi-Movement and Cardio = 45-55 minutes.
Before you get started, here are few quick tips and reminders.
-Bring water with you for your workout.
-Memorize the sequence of exercises for your circuit training WORKOUTS #1 and #2.
WORKOUT #1 – Leg exercise, Chest exercise, Biceps exercise, Leg exercise, Chest exercise, Biceps exercise, Leg exercise Chest exercise, Biceps exercise. REST 90 seconds and do it ALL one more time. Total sets = 6 for each muscle group (18 total).
WORKOUT #2 – Back exercise, Shoulder exercise, Triceps exercise, Core/Abs exercise, Back exercise, Shoulder exercise, Triceps exercise, Core/Abs exercise. REST 90 seconds. Do ALL of this TWO MORE times (including the 90 second rest). Total sets = 6 of each muscle group (24 total)
-Plan out your route for the circuit. Know where the equipment is that you can use for your circuits before you begin and be sure to have some options in case your preferred piece of equipment is not available.
-Try your best to mix your Plyometrics/Multi-Movement exercises into your circuit training. For those who have not, you probably noticed how difficult they are to do as consecutive sets.
Weight and Resistance Training – Adding / Focusing on CABLE MACHINES
You are going to continue doing circuit training with the addition of a few more sets for both WORKOUTS #1 and #2.
Try your best to use CABLE MACHINES, when available for the majority of your circuit, but DO NOT hesitate to use other weight machines if they are not readily available.
The less time you spend resting between each exercise the better. Remember, you are not going to do consecutive sets on one muscle group. As soon as you complete one exercise, move on to the next.
You will alternate between TWO different workouts—WORKOUT #1 and WORKOUT #2—so that you are not working out the same muscle groups two days in a row.
WORKOUT #1:
Below each muscle group is an example of a cable machine exercise that you can do for your circuit. Remember that you can still use any of the weight machines; we are simply adding in cable machines to create more variety and challenge your muscles in a different way.
Chest – 6 exercises / sets, perform 8 to 15 reps for each set.
Cable options for Chest:
Biceps – 6 exercises / sets, perform 8 to 15 reps for each set.
Cable options for Biceps:
Legs – 6 exercises / sets, perform 8 to 15 repetitions (reps) for each set.
Cable options for Legs:
Perform the exercises in the following sequence:
Leg exercise, Chest exercise, Biceps exercise, Leg exercise, Chest exercise, Biceps exercise, Leg exercise Chest exercise, Biceps exercise. REST 90 seconds and do it ALL one more time. Total sets = 6 of each muscle group (18 total).
Total time for WORKOUT #1 should be about 15 – 18 minutes long.
TIP: Try to do at least TWO different exercises for each muscle group during your circuit.
TIP: DO NOT be overly concerned with getting back on the same machine that you last did for any specific muscle group. Instead, concentrate on getting to the next exercise as quickly as possible.
TIP: Reps are from 8 to 15 to give you a broad range, and to help you so that you do not become overly concerned with this aspect of the routine as well.
TIP: If you find that you can easily do 15 reps, DO MORE reps, and simply add a bit more weight on your next set.
TIP: If you find that you are having a difficult time completing at least 8 reps, simply use less weight on your next set.
TIP: For core and abs, you will do free body floor exercises. See the samples below and refer to [Define Your Abs and Your Mood with Laughter and These Exercises – Abs / Core 101 (Part 2)] for more options and “how to” explanations for your abs and core.
WORKOUT #2:
Below each muscle group is an example of a cable machine exercise that you can do for your circuit. Remember that you can still use any of the weight machines; we are simply adding in cable machines to create more variety and challenge your muscles in a different way.
*For Abs and Core, use the new exercises pictured below, and shown in Abs and Core 101 Part 2.
Back – 6 exercises / sets, perform 8 to 15 reps for each set.
Cable options for Back:
Shoulders – 6 exercises / sets, perform 8 to 15 reps for each set.
Cable options for Shoulders:
Triceps – 6 exercises / sets, perform 8 to 15 reps for each set.
Cable options for Triceps:
Core / Abs – 6 exercises / sets, reps (or time) = as many as you can do, or as long as you can do it until you feel fatigued.
New options for Abs and Core FOLLOW this LINK:
Define Your Abs and Your Mood with Laughter and These Exercises – Abs / Core 101 (Part 2)
Perform the exercises in the following sequence:
Back exercise, Shoulder exercise, Triceps exercise, Core/Abs exercise, Back exercise, Shoulder exercise, Triceps exercise, Core/Abs exercise. REST 90 seconds. Do ALL of this TWO MORE times (including the 90 second rest).
Total time for WORKOUT #2 should be between 18 – 24 minutes.
Free body drills, multi-movement or plyometrics
5 sets x 45 seconds to 1 minute.
Total time = 5 to 6 minutes.
Do 5 sets, each set is 45 seconds to one minute in duration – You can do these at ANY time during your workout. They can be used to fill the time that you have if you get stuck waiting for a machine.
Choose between one or more of the following – Mountain Climbers, Squat Thrusts or Squat Jumps.
*After a few days, really push for that full minute of free body drills, multi-movement or plyometrics.
Mountain Climbers:
Squat Thrust:
Squat Jumps:
Cardio – 5-6 Days per Week
Treadmill: 25 – 30 minutes.
You’re still doing INTERVALS, but it is time to up the duration. You can keep your “resting” pace the same, but try to increase the speed that you are “running.”
If you are not yet able to perform your cardio at a “running” pace, then simply increase or add incline to your intervals.
CLICK HERE for a detailed description of your Interval Training Workout. Interval Training 101 – Lose Weight, Get Ripped, GET RESULTS!
Now that you have gotten started with your workouts, we are also going to help you plan a STRATEGY to help you complete your 90 Day Weight Loss and workout plan. So JOIN our mailing list [Click here for more info on getting articles sent to you EMAIL], or come back for the next segment Your 90 Day New Year’s Resolution Weight Loss STRATEGY.
To learn how to effortlessly follow the TOP TIPS 90 DAY WEIGHT LOSS and WORKOUT PLAN, CLICK HERE and SUBSCRIBE today!
Food and Nutrition
In case you missed it, we published your Diet and Nutrition plan for the first 30 days. CHECK it OUT!
90 Day Nutrition Plan to a Leaner You
For more detailed examples, photos and explanations of the exercises you can do on Weight Machines. CLICK to READ any of the articles below from our Weight Machines 101 Series:
Weight Machines 101 – Leg Machines – (Part 1)
Weight Machines 101 – Leg Machines – Complete Leg Exercises – (Part 2)
Weight Machines 101 – Chest Machines
Weight Machines 101 – Arm Machines – Biceps
Weight Machines 101 – Back Machines
Weight Machines 101 – Shoulders
Weight Machines 101 – Arm Machines – Triceps
Core Work Outs and Ab Exercises 101 – (Part 1)
Learn how to effortless follow the entire 90 DAY WORKOUT and LIVING HEALTHY. CLICK HERE and SUBSCRIBE today!
Great Info, I do a simple workout 3 times per week with little results but ill these work to take it to the next level. Thank You
simple workout is very helpful for weight loss. I also do that.
Its not so much a comment-I need to know the right foods to eat while I’m on the 90day challenge to loss my weight.