Power program for dropping Pounds

First of all remeber use this program at your own risk it can be intense so do it at your own risk

STOP. KNOW YOUR OWN FITNESS LEVEL BEFORE DOING THIS PROGRAM

What you will need

A gym or weights better to do it at the gym

A heart rate monitor

A BLOODY BIG HEART

You will need to know your max heart rate or the formula to work out the standard one

Here it is

MHR = 220 – Age

Oh and please use a real heart rate monitor with a strap across your chest not one of the pulse ones

H/R stands for Heart Rate

A WANT AND DRIVE TO REACH YOUR FITNESS GOALS

HERE IT IS………………………………………………………………………………………………………….

Day 1

Spin bike 10 minute warm up:-

Then 2 minutes 80- 90 percent of Maximum H/R

Then 2 minute 40-60 percent of Maximum H/R

Then 2 minute 80- 90 percent of Maximum H/ R

Then 2 minute 40-60 percent of Maximum H/R

Then 2 minute 80- 90 percent of Maximum H/R

Then 2 minute 40-60 percent of Maximum H/R

Then 2 minute 80- 90 percent of Maximum H/R

Then 2 minute 40-60 percent of Maximum H/R

Then 2 minute 80- 90 percent of Maximum H/R

10 minute warm down

Light squats 15 x 3

Calf raises 15 x3

Leg Extension 15 x3

Lying Leg Extensions 15 x 3

Stretch 15 minutes

Reverse Crunches

Day 2

Treadmill 10 minute warm up:-

Then 2 minutes 80- 90 percent of Maximum

Then 2 minute 40-60 percent of Maximum H/R

Then 2 minute 80- 90 percent of Maximum H/R

Then 2 minute 40-60 percent of Maximum H/R

Then 2 minute 80- 90 percent of Maximum H/R

Then 2 minute 40-60 percent of Maximum H/R

Then 2 minute 80- 90 percent of Maximum H/R

Then 2 minute 40-60 percent of Maximum H/R

Then 2 minute 80- 90 percent of Maximum H/R

10 minute warm down

8 x 3 Push ups

15 x 3 Chest Press

15 x 3 Chest Fly’s

15 x 3 Shoulder press

15×3 lateral raises

15 x 3 Rear Delt raise

15 x 3 Standard Crunches

Stretch 15 minutes

Day 3

Spin bike 10 minute warm up:-

Then 2 minutes 80- 90 percent of Maximum

Then 2 minute 40-60 percent of Maximum H/R

Then 2 minute 80- 90 percent of Maximum H/R

Then 2 minute 40-60 percent of Maximum H/R

Then 2 minute 80- 90 percent of Maximum H/R

Then 2 minute 40-60 percent of Maximum H/R

Then 2 minute 80- 90 percent of Maximum H/R

Then 2 minute 40-60 percent of Maximum H/R

Then 2 minute 80- 90 percent of Maximum H/ R

10 minute warm down

Standard Chin-ups 15 x3

One Arm Back Rows 15 x 3

Back Extensions 15 x 3

Lat pull downs close grip 15 x 3

Reverse Crunches 15 x 3

Day 4

Elliptical 10 minute warm up:-

Then 2 minutes 80- 90 percent of Maximum H/R

Then 2 minute 40-60 percent of Maximum H/R

Then 2 minute 80- 90 percent of Maximum H/ R

Then 2 minute 40-60 percent of Maximum H/R

Then 2 minute 80- 90 percent of Maximum H/R

Then 2 minute 40-60 percent of Maximum H/R

Then 2 minute 80- 90 percent of Maximum H/R

Then 2 minute 40-60 percent of Maximum H/R

Then 2 minute 80- 90 percent of Maximum H/R

10 minute warm down

Light squats 15 x 3

Calf raises 15 x3

Leg Extension 15 x3

Lying Leg Extensions 15 x 3

Stretch 15 minutes

15 x 3 Standard Crunches

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