Last updated : Friday, May 15, 2009

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Week 2 Workouts

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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!

Day 1: Cardio Workout

Perform the cardio cocktail workout today as described in week 1. Warm up for 3 minutes on each machine, then keep your heart rate at 75-80% of your maximum heart rate for 10 minutes on each machine. (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.) Use the final 2 minutes per machine to bring the heart rate down gradually before going immediately to the next machine.

Day 2: Weight Training Circuit (The circuit will change a bit this week)

The exercises include: 

Squats with dumbbells or barbell on shoulders

Dumbbell lateral raise

Forward lunge

Dumbbell behind the head tricep extensions

12 inch box or 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 pushups from knees

Lateral lunges

One arm dumbbell row

Go 3x through the circuit after doing a 10 minute cardio warm up. 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.

Day 3: Cardio Workout

Interval Day! Today you will be doing a cardio workout with periods of higher intensity to help burn more calories and improve your cardiovascular fitness. Pick any cardio machine you want, you will be doing a 50 minute session. Warm up for the first 5 minutes bringing your heart rate up to 65% of your max. Then increase the intensity for 1 minute trying to do a level as hard as you can for this minute. It may take you a few tries to get the level correct. After this minute of higher intensity bring the level down to where it was at the end of the warm up and keep it here for 3 minutes. This is one interval, you will be doing 10 of them today. After the 10th interval, spend the final 5 minutes cooling down.

Day 4: Weight Training Circuit

Do the circuit listed for day 2. Add 30 seconds of jumping rope or jumping jacks between each exercise.

Day 5: Class Day

Pick a cardio based class such as spin, step, boxing, kick-boxing, cardio dance or something similar.

Day 6: Cardio Day

Do either one of the cardio workouts you've already done this week, either the cardio cocktail or interval workout.

Day 7: Rest Day

As in the previous week this day can fall anywhere in the week to best fit your schedule. Just make sure you are getting 6 workouts in per week, remember this is only a month-long program designed to get results, so keep to the plan!

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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