My 3 week Exercise Program

3 week Exercise Program

• 5 min. ~ Warm up

Core Training:

1.) Superman 12 reps 3x each

2.) Pelvic 12 reps 3x each

3.) Plank 3x each hold for as long as you can *goal is seconds

• 15 min ~ Cardio*

*I was told by my trainer that the Arch Trainer at Planet Fitness is the best cardio workout because it pretty much works everything

• Strength Training

Repetition Range: 10 / 12

Set Range: 3 / 4

Rest Period: 60 seconds 

             ~LEGS~

Leg Press (seat 2 / weight 80)

Leg Curl (seat 2 / weight 20)

Leg Extension (seat 2 /weight 20)

             ~CHEST~

Chest Press (seat 1 / weight 10)

              ~BACK~

Lat Pulldown (seat 0 / weight 55)

Seated Row (arm 3 / weight 40)

              ~ARMS~

Bicep Curl (Arm Curl) (seat 2 / weight 20)

Arm Extension (seat 2 / weight 15)

          ~SHOULDERS~

Overhead Press (seat 2 / weight 20)