Physical Fitness & Weight Loss Challenge
Week # 14 - Resistance Training
Welcome to week # 14!
The theme for week 14 is to complete your full resistance training workout.
Bonus # 4 - Getting Close
Congratulations on all the progress you've made over the past 13 weeks. It's time to celebrate again with your bonus reward # 4. You're getting close to completing the first 16 week cycle.
Resistance Training Exercises
This is my current resistance training exercise routine... I do one set of 10-15 repetitions. Once I feel fairly comfortable with 15 repetitions, I consider increasing the weight a little bit.
1) Two-handed dumbbell swings (video)
Start with a low weight (5-10 pounds for men, 2-5 pounds for women)
2) Chest press on bench (or push ups or bent-knee push up)
4) Bicep curls
6) Stiffed leg deadlift with dumbbells
7) Alternating front & lateral raises
8) Crunches
9) Twisting side-crunches
Weekly Goals - Week # 14
Start by picking your reward for this week and writing it down on your scorecard.
Goal # 1 - Exercise Goals
Here are the exercise goals for week # 14 (EG14):
Advanced Track
Workout One
Days 1-6: 2 minutes warm-up + 10 minutes Level IV + CD
Workout Two
Days 1, 3, 5: 3-5 minutes warm-up + 9 resistance exercises + CD
Day 2, 4, 6: 2 minute warm-up + 10 minutes Level IV + CD
Workout Three
Days 1-6: 2 minutes warm-up + 10 minutes Level IV + CD
Moderate Track
Workout One
Days 1-6: 2 minutes warm-up + 8 minutes Level IV + CD
Workout Two
Days 1, 3, 5: 3-5 minutes warm-up + 9 resistance exercises + CD
Day 2, 4, 6: 2 minutes warm-up + 8 minutes Level IV + CD
Workout Three
Days 1-6: 2 minute warm-up + 8 minutes Level IV + CD
Easy Track
Workout One
Days 1-6: 4 minutes warm-up + 8 minutes Level III + CD
Workout Two
Days 1, 3, 5: 3-5 minutes warm-up + 6 resistance exercises + CD
Day 2, 4, 6: 4 minutes warm-up + 8 minutes Level III + CD
Workout Three
Days 1-6: 2 minute warm-up + 4 minutes Level III + CD
Day 7 is your rest day on all tracks.
Remember to check the box in your scorecard when you complete each day... and keep going strong!
Goal # 2 - Continue measuring your weight daily
Continue to weigh yourself every morning at the same time. You don't have to keep track, this is just something that you are going to monitor yourself.
P.S. If you think this challenge is a good idea, I would really appreciate if you tell you friends, family, and co-workers about it.
This article is part of the physical fitness and weight loss challenge. Click here to learn more and join the challenge.