Last updated : Friday, May 22, 2009

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Week 3 Workouts

young woman working out on an exercise machine

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!

At this time you should be starting to see some results, especially if you're strictly following along with the nutrition plan. Now we are going to emphasize the cardiovascular portion of the routine to help burn as many calories as possible and help shed some more weight!

Day 1: Cardio Workout

Take a cardio class (such as boxing, kickboxing, spinning, cardio dance, etc.) which will get your heart rate up and burn calories. Let's start the week off right!

Day 2 : Weight Training Circuit

Squat, curl to overhead press: This all-in-one exercise will work the legs, glutes, biceps and shoulders.

BOSU plank with hand walking: This is a great way to help flatten the tummy and target the chest and triceps at the same time.

Lateral lunge with lateral raise: This focuses on the inner and outer thighs while helping to sculpt shapely shoulders.

Combination deadlift and bent over row: Here we get the glutes and hamstrings to tighten the back of the legs and develop a strong shapely back at the same time.

Medicine ball squat chops with rotation: Now we get the obliques involved while again targeting the legs and arms at the same time.

The above circuit can be done 2-4 times, depending on your schedule. I encourage you to try to go from one exercise to the next without taking a rest until the full circuit is complete. The rest period should be kept to 30-90 seconds depending on your fitness level.

Day 3: Cardio Workout

Take another class but try to do a different one than before. If a class doesn't fit your busy schedule, then hop on any 3 pieces of cardio equipment for 10-15 minutes each, trying to work as hard as possible on each. This is the "cardio cocktail" we did last week.

Day 4: Weight Training

Do the same circuit listed for day 2 of this week, adding 1 minute of jump rope or jumping jacks between each time through the circuit.

Day 5: Cardio Workout

Do the cardio cocktail from day 3, but try to include at least one different machine to switch up the muscles being emphasized. 15 minutes per piece of equipment is recommended.

Day 6: Cardio Workout

Class day again! Do another cardio class. The group setting and presence of an instructor will help you push beyond what you would normally do on your own.

Day 7: Rest Day

This can be thrown in at any point during the week based on your schedule.

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 you on your journey to being healthier and more fit.

 

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