The 90 Day Weight Loss Workout Plan – Part 4 (Days 45-60) – Half Way There!

90-day-part-4-Final#MoveMoreBurnMore

You’ve made it over the hump and to the HALF WAY POINT! Congratulations!

If you are new, remember to start from the beginning by CLICKING HERE:

90 Day Weight Loss Workout Plan Part 1

By now, you have probably experienced some or all of the following during your 90 Day Weight Loss Workout Plan:

  1. You have lost some weight. YAY!!!
  2. Other people are noticing your dedication and physical changes (particularly if you haven’t seen someone in a month or more).
  3. You have run into a few days where you faltered, got sick, went on vacation or life simply got in the way of you sticking to the plan…but you didn’t give up, way to get back on that horse!!! AWESOME JOB!
  4. You are in a better mood.
  5. You are sleeping better.
  6. You are telling more and more people about the #MoveMoreBurnMore way of life because it is working!
  7. You are posting updates and check-ins on Facebook, Twitter and Google Plus using the #MoveMoreBurnMore hashtag to share your progress and ideas with all your friends and hold yourself accountable to the 90 Day Weight Loss Workout Plan.

DIET AND NUTRITION

Okay, you’ve had few weeks now to work out the kinks with your food & nutrition logs so you can effectively reduce your calories and lose weight.

FOOD and NUTRITION must be a FOCUS for the remaining 45 days.

If you aren’t doing everything you should, or maybe you haven’t even read the 90 Day Nutrition articles, it is time to review them and give 100 percent for the final 45 days!

90 Day Nutrition Plan to a Leaner You

90 Day Nutrition Plan to a Leaner You – Part-2 (Days 31-60)

The STRATEGY…

Measure Your Success!

Take new measurements and compare them to your originals.

It’s Picture Time!

Take a photo and compare it to your original. You may be surprised by how much you have changed in just 45 days.

Accountability!

Get a REALLY HONEST ANSWER from your support person about ALL of your efforts. Can you improve on your FOOD AND NUTRITION LOG, CARDIO or WEIGHT TRAINING programs?

#MoveMoreBurnMore!

Think of how you can MOVE MORE and BURN MORE every day and especially on the weekends when you have more time!

Keep up the hard work! You’re doing GREAT!

The best results are yet to come!!!

DAYS 45-60

Do this workout 5-6 days per week—Weight training, Plyometrics / Multi-Movement and Cardio—to get the most results.

The FOCUS and CHANGES for days 45-60:

  1. Integrating BARBELL EXERCISES into your circuit.
  2. Longer PLYO / MULTI-MOVEMENT exercises. You now need to do them for 1 to 1 ½ minutes.
  3. Repetitions. Do between 8-12 reps for each set.
  4. ALTERNATE BETWEEN 3 DIFFERENT WORKOUTS.

Total workout time: Weight Training, Plyometrics/Multi-Movement and Cardio = 45-55 minutes.

Before you get started, here are a few quick tips and reminders.

-Bring water with you for your workout.

-Memorize the sequence of exercises for your circuit training WORKOUTS #1 #2 and #3. HINT – They are the same sequences you did for days 30-45.

WORKOUT #1 – 

Plyo/Multi-Movement, Leg exercise, Triceps exercise, Plyo/Multi-Movement, Leg exercise, Triceps exercise.

REST 90 seconds and do it ALL THREE more times. Total sets = 8 for each group (24 total).

WORKOUT #2 –

Plyo/Multi-Movement, Chest exercise, Biceps exercise, Plyo/Multi-Movement, Chest exercise, Biceps exercise.

REST 90 seconds and do it ALL THREE more times. Total sets = 8 for each group (24 total).

WORKOUT # 3–

Plyo/Multi-Movement, Back exercise, Shoulder exercise, Plyo/Multi-Movement, Back exercise, Shoulder exercise.

REST 90 seconds and do it ALL THREE more times. Total sets = 8 for each 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.

Weight and Resistance Training – Adding / Focusing on BARBELLS and FREE WEIGHTS

You are going to continue doing circuit training, and separating the exercises and muscle groups into THREE different workouts that you alternate between.

REMINDER: REPS range for each set is 8-12 reps. If you can do more than 12 reps, increase the weight/resistance.

Try your best to use BARBELLS and FREE WEIGHTS, when available, for the majority of your circuit, but DO NOT hesitate to use DUMBBELLS, CABLE or WEIGHT MACHINES if the BARBELLS and FREE WEIGHTS you need 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. The quicker you move from one exercise to the next, the more calories and fat you can potentially burn.

#MoveMoreBurnMore

Free body drills, multi-movement or plyometrics – Add these into ALL of your Circuit Training workouts.

Choose any or all of the following exercises for the portion of your circuit that calls for PLYO / MULTI-MOVEMENT exercises.

Each of these exercises must be done for 1 to 1 ½ minutes.

Alternating Lunge Mid-Air Switch:

Squat with Dumbbell Raise:

Mountain Climbers:

Squat Thrust:

Squat Jump:

WORKOUT #1

CIRCUIT = Plyo/Multi-Movement, Leg exercise, Triceps exercise, Plyo/Multi-Movement, Leg exercise, Triceps exercise.

REST 90 seconds between each circuit. Do the circuit THREE more times. Total sets = 8 for each group (24 total).

Barbell and Free Weight Exercise Options for WORKOUT #1

LEGS:

Squat –

Deadlift –

TRICEPS:

Overhead Extension –

Close Grip Bench – 

WORKOUT #2

CIRCUIT = Plyo/Multi-Movement, Chest exercise, Biceps exercise, Plyo/Multi-Movement, Chest exercise, Biceps exercise.

REST 90 seconds between each circuit. Do the circuit THREE more times. Total sets = 8 for each group (24 total).

Barbell and Free Weight Exercise Options for WORKOUT #2

CHEST:

Bench Press –

Extra option: You can also use the Incline Bench Press if there aren’t any flat bench press stations open!

BICEPS:

Straight Bar Curl – 

Curl Bar Curl – 

WORKOUT # 3

CIRCUIT = Plyo/Multi-Movement, Back exercise, Shoulder exercise, Plyo/Multi-Movement, Back exercise, Shoulder exercise.

REST 90 seconds between each circuit. Do the circuit THREE more times. Total sets = 8 for each group (24 total).

Barbell and Free Weight Exercise Options for WORKOUT #3

BACK:

Barbell Row – 

Free Weight Row – 

 

SHOULDERS:

Overhead Press – 

Front Raise – 

NOTE: For Days 45-60, you will continue to do CORE/ABS separately from your circuit.

 

Core / Abs

3 days per week, non-consecutive days.

Example: Monday, Wednesday and Friday.

6 exercises. 3 sets of 2 different exercises back-to-back.

Example: Plank and then bicycles.

REST 60 seconds between each set of back-to-back exercises.

Example: Planks, bicycles, REST, Planks, Bicycles, REST, Planks, Bicycles = Core / Abs COMPLETED.

Get excited! We are also adding a new ab exercise to your repertoire. Check it out!

HELICOPTERS:

TOP TIPS for HELICOPTERS:

- Reach more UP than across your body with your hands and feet.

- Keep moving. This exercising is a constant flow of controlled continuous movement.

- Your hands and feet should not touch the ground until you finish. Your extended arm and leg should remain a few inches above the ground.

For more detailed examples, photos and explanations of the exercises you can do for this muscle group CLICK and READ this article:

Core Work Outs and Ab Exercises 101 – Part 1

or

Define Your Abs and Your Mood with Laughter and These Exercises – Abs / Core 101 (Part 2)

CARDIO – Still on the Stairmaster, but for a bit longer.

Denita-at-LA-Fitness-using-stairmaster

Stepmill / Stairmaster – 5 to 6 days per week. 30 minutes.

PICK a NEW program and adjust the level to make sure that it is difficult, but doable.

- Try to increase your levels every other day.

- You should be breaking a sweat at the 8-10 minute mark.

- You should be happy it is over after 30 minutes…or it was too easy. :)

#MoveMoreBurnMore

Posted on February 28, 2014, in 90 Day Workout Weight Loss Plan, Health, LA Fitness, LA Fitness Blog - Living Healthy, LA Fitness Blog - Top Tips, Top Tips, Weight Loss and tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. 2 Comments.

  1. Heavy weight is the problem for everyone and No one has time to do proper exercise in this busy schedule. To shed pounds rapidly, numerous individuals need a set of supernatural occurrence practices that will target particular zones of the constitution. Shockingly, it by and large does not work that way. Activities to get more fit rapidly should dependably run as an inseparable unit with some caloric confinements to see quick comes about. While there are approaches to support quick weight reduction through activity, it is paramount to do so in a sound manner.

  2. Hello there!

    What a superb post you got here! I have to say that you have encouraged me to try this. After reading this post of yours, I now decided to try this workout. I really want to be fit and healthy and actually do not know how and when to start. Thank you very much for sharing this.

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