Amy's Workout Schedule

This was initially mainly just for myself, so that I could get a rough idea "on paper" for what I'm actually doing, but I thought I'd share my hard work here for anyone who was interested. ;n) (weights, inclines, reps, etc. are all as of 7/19/10, and increase anywhere from each week to each month.)

DAY A

workout 1 (7:30AM, appx 1,000 cals)

• walk on treadmill, 3mph, 100 minutes, incline 8

workout 2 (3PM, appx 100 cals)

• Wii fit plus yoga
• deep breathing 
• 
  
  half moon
• 
  
  warrior
• 
  
  tree
• 
  
  sun salutation
• 
  
  standing knee
• 
  
  palm tree
• 
  
  chair
• 
  
  triangle
• 
  
  downward facing dog
• 
  
  dance
• 
  
  cobra
• 
  
  bridge
• 
  
  spinal twist
• 
  
  shoulder stand
• 
  
  spine extension
• 
  
  gate
• 
  
  grounded V

workout 3 (8PM, appx 50 cals)

• lower body strength training
• 30 forward lunges right leg (+20 lbs)
• 30 forward lunges left leg (+20 lbs)
• 30 reverse lunges right leg (+20 lbs)
• 30 reverse lunges left leg (+20 lbs)
• 60 two legged calf raises (+20 lbs)

DAY B

workout 1 (7:30AM, appx 350 cals)

• jog on treadmill, incline 2, 30 minute total
• 1 minute 3.5 mph
• 2 minutes 5 mph
• (repeat 1 minute walking, 2 minutes jogging for 30 minutes)

workout 2 (3PM, appx 100 cals)

• Wii fit plus yoga
• deep breathing
• half moon
• warrior
• tree
• sun salutation
• standing knee
• palm tree
• chair
• triangle
• downward facing dog
• dance
• cobra
• bridge
• spinal twist
• shoulder stand
• spine extension
• gate
• grounded V

  workout 3 (8PM, appx 200 cals)

• Upper body dumbbell workout
• dumbbell swing through; 20#, 1 set, 30 rep
• dumbbell side bend, 30#, 1 set per side, 50 rep
• crunches, 25 per set,
• 4 sets straight up and down
• 4 sets left elbow to right knee
• 4 sets right elbow to left knee
• leg pull in, 4 sets of 25
• bench press, 10-20#, 3 sets of 15
• fly's, 10 lbs, 3 sets 15
• bent over two arm dumbbell rowing, 10#, 3 sets of 15
• seated lateral raise, 7#, 3 sets 15
• standing dumbbell triceps curl, 10-20#, 3 sets of 15
• Seated Bent-Over Two-Arm-Dumbbell Triceps Extension, 10#, 3 sets 15
• seated dumbbell curl, 10#, 3 sets 15
• standing inner biceps curl, 10#, 3 sets 15
• seated wrist curls, 10#, 3 sets 20