“Drop 10 Pounds by Summer” Exercise Program: Week 3
April 16, 2013 - By Karine Larose, M.Sc.
Many of you wrote me to say that the program is going along pretty well, and that you are beginning to feel some muscles that you didn’t even know existed before this program! That’s a good thing, because not only does it mean that your body is adapting, but also that your physical condition is improving. Make sure to recover properly (take 24 hours of rest, eat and sleep well) between sessions in order to maximize this process. This way, you should notice results quickly.
For this third week, I am suggesting you exercises that will keep stimulating your muscles, but in a different way, which will enable you to see a change in your silhouette and general well-being. However, the “a day of cardiovascular exercise” followed by “a day of muscular exercises” formula still applies. You will alternate between these two types of training, but remember that you can always add cardiovascular work on the days where you perform muscular work.
Cardio training WEEK 3
For your cardiovascular sessions, aim for a somewhat moderate intensity for 45 minutes. Your target heart rate should stay between 60 % to 70 % of your maximal heart rate (Max HR, calculated by subtracting your age from 220). Choose one or several cardiovascular activities that you enjoy. In other words, you can ride a bike continuously for 45 minutes, or you could combine two to three different exercises, such as 15 minutes of treadmill, followed by 15 minutes of elliptical, and then finish with 15 minutes of stationary bike.
Muscular training WEEK 3
Since the muscular exercises are new, you will need to get accustomed to the way they have to be performed, and modify the weights you use along the way in order to find the ones that fit your current strength level. You should be able to perform 20 repetitions correctly for each exercise. The last repetition must be very hard to complete, but still be performed correctly. For exercises 2 and 9, which are isometric exercises (static contraction), maintain the positions for 30 to 60 seconds, according to your ability. Go from one exercise to the other, taking 30 seconds of rest between each. The necessary accessories for this week are: weights, an elastic band, and an exercise ball. Once you have completed all of your exercises, take 2 to 3 minutes of rest, and then repeat them.
I repeat that you need to include a dynamic warm-up before your sessions, and a 3- to 5-minute cool down after each session.
Exercise 1 : Squat + side leg raise with the tubing
Standing on the tubing with feet at hip width, look straight ahead, lift the chest, and push the hips back until the knees are at a 90o angle. Extend the supporting leg and raise the other leg to the side. Alternate legs.
Exercise 2 : Hip adduction with the exercise ball
Sitting astride the ball, toes touching the floor, squeeze the ball forcefully between the knees.
Exercice 3 : Bent over row with the tubing
Standing on the tubing, the torso in a slight forward lean, chest out and head up, pull the elbows up, squeezing the shoulder blades together at the top of the movement.
Exercice 4: Incline fly with exercise ball and dumbbells
Lean on the ball with the back on an incline and hold the dumbbells, above the chest, with a hammer grip. Keeping the elbows slightly bent, open the arms until the dumbbells are at shoulder height. Return to the starting position.
Exercice 5 : Seated bent over lateral raise with exercise ball and dumbbells
In a bent over position, chest high, head in line with the spine, raise the arms sideways until the weights are shoulder height.
Exercice 6 : Incline arm curl with exercsie ball and dumbbells
position your back on the ball with a 30o to 40o incline. Starting with the arms fully extended perpendicular to the floor, flex the forearms without raising the elbows. Return to the starting position.
Exercice 7 : Triceps kickback with tubing
Holding the elbow high, fully extend the arm without locking the elbow. Return the elbow to an angle slightly greater than 90o.
Exercice 8 : Double leg stretch with exercise ball
Starting with the knees over the chest, the ball held at the top of the shins, extend the arms and legs simultaneously into a “V” position. Return slowly to the starting position, keeping the head off the floor.
Exercice 9 : Side plank
Contract the abdominal muscles and keep the legs, torso and head well lined-up. Avoid letting the body sag at the waist. Repeat on the other side.
Click here to access the program for week 1
Click here to access the program for week 2
By Karine Larose
"Drop 10 Pounds by Summer" Exercise Program: Week 3 is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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