Last updated : Friday, May 8, 2009

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Week 1 Workouts

The following workout plan is part of iMag's new summer weight loss series, The 10 Pound Takedown. Click over to our blog to get started! 

Monday, Day 1

Cardio: Bike 50 Minutes: First 5 minutes bring heart rate up to 75% of your maximum heart rate. If using an exercise bike in the gym, use the heart rate monitor and guide installed on machine. If doing a spin class or riding outside with a heart rate monitor this should be 185 - your age. Hold your heart rate here (+ or - 5 beats per minute) for 40 minutes, then gradually cool down the final 5 minutes. If you don't have access to any of the above, use the perceived exertion scale; 1 is very, very easy, 10 is super hard. Try to be around a 7 for the work portion of the workout.

Tuesday, Day 2

Weight Training Circuit: Start this workout with a 10 minute cardio warm-up. Then go through the following circuit three times. Try to use weights that will challenge you to do 20 repetitions of each exercise with good form. Remember to only rest after each full circuit has been performed.

The exercises include:

*Squats with dumbbells or barbell on shoulders

*Dumbbell lateral raise

*Forward lunge

*Dumbbell behind the head tricep

*12 inch box or use a step with 3 risers under each end (do a step up while doing a bicep curl as you are stepping up), do 15/leg, 30 bicep curls total

*Bodyweight push-ups from knees

*Lateral lunges, one arm dumbbell row

Wednesday, Day 3

Class time! Either a spin class or another cardio based class such as step, kickboxing, cardio dance. The class will push you harder than you would otherwise work on your own.

Thursday, Day 4 

Weight Training Circuit. Do the same circuit as the first weight training day, but do 25 repetitions of all exercises while keeping the weights as heavy as the first day. If you did not feel challenged enough by day 1 weights, you can increase the weights as long as the form is maintained throughout.

Friday, Day 5 

Cardio workout: Try this "cardio cocktail". Do 3 different cardio machines for 15 minutes each. Machines used may be; row machine, stairmaster or stepmill, treadmill, bike, elliptical or AMT machine. Focus on keeping your heart rate at 75% of your max as discussed on day 1 cardio. Keep rest between machines to a minimum and be sure to stretch after the cardio is done.

Saturday, Day 6

Weight Training Circuit: Repeat the day 4 workout, but add 30 seconds of either jump rope or jumping jacks between sets. Remember to move from one exercise right into the next with as little rest as possible. Complete 3 full circuits with 30-90 seconds of rest between each fully completed circuit.

Sunday, Day 7

Rest! Recovery is an important aspect to any training program. Even high level athletes take rest days to let their bodies adapt to the exercise and allow them to get stronger. Due to real life constraints this day can be used anywhere in the week, but remember, you only get one of these every 7 days! Even if you have to shorten a particular workout be sure you are getting to the gym 6 days a week. This will help you adapt your lifestyle to fit exercise in and make taking care of yourself a priority. Remember, "If you don't take care of your body, where are you going to live?"

Click over to print out the week 1 meal plan and grocery shopping list!

Be part of iMag's 10 Pound Takedown summer weight loss series! Join two iMag viewers as they take on the challenge to stop talking about losing weight and just do it! Check our blog daily for great menus, workouts and easy recipes from our fitness and nutrition team, Registered Dietician Sari Greaves and NYSC Trainer Ken Szekretar. You'll be slim, toned and healthy in no time. 

Ken Szekretar Jr. has been a fitness professional for over 10 years. He has done everything from teaching group exercise and training clients one-on-one, to speaking at fitness conferences and appearing on television and the Internet to share his expertise. He's been fortunate enough to train clients from as young as 12 to as old as 72. Some of them were training for marathons or Ironman triathlons, while others needed help getting through their first workout ever. He's excited to help Vicki and Sharon in their journey to being healthier and more fit. 

 

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