Ladyjess’s BodyBlog

I want to hit it hard for the next 21days.  My husband will be gone during this time and I would like to get down to 15% BF, well as close as I can get in that short amount of time.  Our wedding anniversary is June 13th.  Need to get close to 145-150 lb also.  There is so much to learn when working out.

What to eat, when to eat it and how much to eat…ugh…makes my head spin.  But if all those other great looking people can do it, so can I!

Plus, on our anniversary I wan to look hot, I have this dance I want to do for him in this school girl uniform..*giggle*

Day 1

Perform 3-4 warm-up sets of 2-3 reps prior to starting your    work sets.

A1) Overhead Squat: 4 x 11
A2) Split Squat Jump: 4 x 20
Recovery: 90 seconds

B1) Incline Dumbbell Press: 4 x 9
B2) Inch Worm: 4 x 5
• If you’re too fat and your Buddha-belly prevents you from performing these, then just hold the position with your palms and feet on the floor for 20 seconds.
Recovery: 60 seconds

C1) Iron Cross: 2 x 15
C2) Super Burpee: 2 x 10
Recovery: 90 seconds

D1) Front Plank Hold: 3 sets of 45 seconds each.
Recovery: 60 seconds

Metabolic Complex:
E1) Inch Worms: 3 x 8
E2) Jump Rope: 3 x 50 jumps
E3) Jumping Jacks: 3 x 100
Recovery: 90 seconds

Day 2

Plate Pushes: 12 reps
Recovery: 60 seconds between reps
Notes:
• 1 rep = down and back (see video).
• Wrap plate in a towel if performing on a wood floor.
• Add an additional 2 reps each week.

Day 3

A1) Dumbbell Step-Up (Complete prescribed reps before switching    sides): 3 x 9
A2) Standing Dumbbell Alternating Press: 3 x 9
Recovery: 90 seconds

B1) Stiff-Leg Deadlift with Barbell: 4 x 6
B2) Seated Cable Row: 4 x 6
Recovery: 60 seconds

C1) Seated Dumbbell Curls (Twist as you curl): 3 x 7
C2) Rope Cable Tri- extension: 3 x 7
Recovery: 45 seconds

D1) Sprinter Sit ups: 3 x 18
Recovery: 120 seconds

Metabolic Work:
E1) Single-Leg Froggers: 4 x 20
E2) Top Speed Step ups: 4 x 15
Recovery: 90 seconds

Day 4

50-yard Strides: 6 reps
Recovery: However long it takes you to return to your starting    point.
Note: Add 2 additional strides each week.

Day 5

A1) Cable Pull-through: 3 x 14
A2) Straight Arm Reverse Raises: 3 x 14
Recovery: 60 seconds

B1) High Incline Body-Weight Rows: 4 x 10
B2) Single-Leg Squat: 4 x 10
Recovery: 90 seconds

C1) Dips with Band Attachment: 4 x 5
C2) Lying Leg curls: 4 x 5
Recovery: 60 seconds

D1) Medicine Ball Rainbows: 3 x 20
Recovery: 60 seconds

DAY 6

20-yard Power Skips: 10 reps
Recovery: However long it takes you to return to the starting    point.
Notes:
• The following week add 4 extra power    skips.
• The week after that, add 20 split-squat  jumps.

Day 7

Rest

This entry was posted on Thursday, May 21st, 2009 at 2:10 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.