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90 Days to Fitness and Weight Loss - Week 10 Calendar

If you're following my 90 Days to Fitness and Weight Loss, below is your schedule of workouts for Week 10. Feel free to change the schedule, substitute workouts and/or include more rest days to fit your fitness level, energy level and goals.

Monday - Tabata Cardio and Upper Body

Tabata Cardio Challenge

 

Upper Body Cardio Core Circuit Workout - One circuit of each muscle group, 8-16 reps of each exercise

Chest Circuit

Mountain Climbers
Pushups with Med Ball Rolls

Band Chest Press with Front Lunge
Chest Fly
Back Circuit
Jumping Jacks with Resistance Band Lat Pulls
Rear Lunge with Double Arm Row
Barbell High Row
Side Lunge with One Arm Row
Shoulder Circuit
Knee with Side Kick
Side Squat with Arnold Press
Weighted Snatch and Swing
Squat with Iron Cross
Biceps Circuit
Over the Top Step
Barbell Curls - Crazy 8's - 8 halfway up, 8 halfway down, 8 full crunches
Hammer Curl with Power Squat
Triceps Circuit
Ice Breakers
Dips with Leg Extensions
Lying Triceps Extensions

Tuesday - 45-Minute Cardio

5 min.  Warm up at an easy-moderate pace. PE -  4
1 min.   Increase speed/inc 2 increments every 15 seconds:   PE - 6-7
1 min.  Stay at this level for 1 minute.  PE -  7-8
1 min.  Decrease speed/inc 2 increments every 15 seconds  PE - 5-6
5 min. Walk/run at moderate pace. PE - 6
1 min. Increase speed/inc 2 increments every 15 seconds:   PE - 6-7
1 min. Stay at this level for 1 minute.  PE -  7-8
1 min. Decrease speed/inc 2 increments every 15 seconds  PE - 5-6
5 min. Walk/run at moderate pace. PE - 6
3 min. Increase incline to work hard. PE - 7-8
5 min. Walk/run at moderate pace. PE - 6
1 min. Increase speed/inc 2 increments 2 increments every 15 seconds:   PE - 6-7
1 min. Stay at this level for 1 minute.  PE -  7-8
1 min. Decrease speed/inc 2 increments every 15 seconds  PE - 5-6
5 min. Walk/run at moderate pace. PE - 6
3 min. Increase incline to work hard. PE - 7-8
5 min. Cool down.  PE - 4

More Workout Options

Wednesday -Active Rest

Enjoy your active rest day by doing things that are simple and feel good to your body such as stretching, light walking or just puttering around.

Thursday - Lower Body Cardio Core Circuit

1 set of each exercise for 8-16 reps
Circuit 1
Front Kick Lunge
Squat
One-Legged Squat
Single Arm Overhead Squat
Circuit 2
Plyo-Lunge
Sliding Side Lunge
Walking Lunges
Dolphin Pushups
Circuit 3
Sit and Stands
Deadlift to OH Press w/ Rev Lunge
Side Step Squat off the Step
Wide Squat Weight Exchange
Windmill
Circuit 4
Puddlejumpers
Side Squat to Rear Lunge Step
Spiderman Plank
Circuit 5
Burpees
Hamstring Rolls
Inner Thigh Ball Squeeze
Criss-Cross Outer Thigh
Bicycle

Friday - 35-Minute Cardio

20-Minute High Intensity Cardio - 2 Circuits and the Basic Total Body Stretch

Saturday -Total Body Superset Blast

3 sets of 12-16 reps of each exercise

 

Sunday - 35-Minute HIIT Cardio and --

35-Minute Cardio
5 min. Warm up at an easy-moderate pace.  PE -  4
4 min.  Gradually increase your speed, incline and/or resistance until you're working at an intense pace.  You should be out of your comfort zone and breathing hard, but able to sustain this for the full 4 minutes.   PE - 7-8
2 min. Decrease incline/res to recover.  PE -  4-5
4 min.  Increase speed/incline/res to work hard.  PE - 7-8
2 min.  Decrease incline/res to recover.  PE -  4-5
4 min.  Increase speed/incline/res to work hard.  PE - 7-8
2 min.  Decrease incline/res to recover.  PE -  4-5
4 min.  Increase speed/incline/res to work hard.  PE - 7-8
2 min.  Decrease incline/res to recover.  PE -  4-5
4 min.  Increase speed/incline/res to work hard.  PE - 7-8
2 min.   Cooldown pace.  PE 3-4

Functional Core Workout

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