My Workout Schedule |
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www.WeightLossWannaBe.com |
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| Week 01 | Monday 8/15/16 |
Tuesday 8/16/16 |
Wednesday 8/17/16 |
Thursday 8/18/16 |
Friday 8/19/16 |
Saturday 8/20/16 |
Sunday 8/21/16 |
| Day 1 Upper Body Weight Training 100 Squats No Wt. Abs 150 |
Day 2 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 3 Lower Body Weight Training 100 Squats (60 w/ Wt.) (40 No Wt.) Abs 150 |
Day 4 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 5 Upper Body Weight Training 100 Squats No Wt. Abs 150 |
Day 6 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 7 Free Day 100 Squats No Wt. Abs 150 |
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| Week 02 | Monday 8/22/16 |
Tuesday 8/23/16 |
Wednesday 8/24/16 |
Thursday 8/25/16 |
Friday 8/26/16 |
Saturday 8/27/16 |
Sunday 8/28/16 |
| Day 8 Lower Body Weight Training 100 Squats (60 w/ Wt.) (40 No Wt.) Abs 150 |
Day 9 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 10 Upper Body Weight Training 100 Squats No Wt. Abs 150 |
Day 11 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 12 Lower Body Weight Training 100 Squats (60 w/ Wt.) (40 No Wt.) |
Day 13 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 14 Free Day 100 Squats No Wt. Abs 150 |
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| Week 03 | Monday 8/29/16 |
Tuesday 8/30/16 |
Wednesday 8/31/16 |
Thursday 9/1/16 |
Friday 9/2/16 |
Saturday 9/3/16 |
Sunday 9/4/16 |
| Day 15 Upper Body Weight Training 100 Squats No Wt. Abs 150 |
Day 16 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 17 Lower Body Weight Training 100 Squats (60 w/ Wt.) (40 No Wt.)
Abs 150 |
Day 18 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 19 Upper Body Weight Training 100 Squats No Wt. Abs 150 |
Day 20 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 21 Free Day 100 Squats No Wt. Abs 150 |
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| Week 04 | Monday 9/5/16 |
Tuesday 9/6/16 |
Wednesday 9/7/16 |
Thursday 9/8/16 |
Friday 9/9/16 |
Saturday 9/10/16 |
Sunday 9/11/16 |
| Day 22 Lower Body Weight Training 100 Squats (60 w/ Wt.) (40 No Wt.) Abs 150 |
Day 23 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 24 Upper Body Weight Training 100 Squats No Wt. Abs 150 |
Day 25 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 26 Lower Body Weight Training 100 Squats (60 w/ Wt.) (40 No Wt.) Abs 150 |
Day 27 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 28 Free Day 100 Squats No Wt. Abs 150 |
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| Week 05 | Monday 9/12/16 |
Tuesday 9/13/16 |
Wednesday 9/14/16 |
Thursday 9/15/16 |
Friday 9/16/16 |
Saturday 9/17/16 |
Sunday 9/18/16 |
| Day 29 Upper Body Weight Training 100 Squats No Wt. Abs 150 |
Day 30 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 31 Lower Body Weight Training 100 Squats (60 w/ Wt.) (40 No Wt.) Abs 150 |
Day 32 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 33 Upper Body Weight Training 100 Squats No Wt. Abs 150 |
Day 34 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 35 Free Day 100 Squats No Wt. Abs 150 |
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| Week 06 | Monday 9/19/16 |
Tuesday 9/20/16 |
Wednesday 9/21/16 |
Thursday 9/22/16 |
Friday 9/23/16 |
Saturday 9/24/16 |
Sunday 9/25/16 |
| Day 36 Lower Body Weight Training 100 Squats (60 w/ Wt.) (40 No Wt.) Abs 150 |
Day 37 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 38 Upper Body Weight Training 100 Squats No Wt. Abs 150 |
Day 39 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 40 Lower Body Weight Training 100 Squats (60 w/ Wt.) (40 No Wt.) Abs 150 |
Day 41 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 42 Free Day 100 Squats No Wt. Abs 150 |
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| Week 07 | Monday 9/26/16 |
Tuesday 9/27/16 |
Wednesday 9/28/16 |
Thursday 9/29/16 |
Friday 9/30/16 |
Saturday 10/1/16 |
Sunday 10/2/16 |
| Day 43 Upper Body Weight Training 100 Squats No Wt. Abs 150 |
Day 44 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 45 Lower Body Weight Training 100 Squats (60 w/ Wt.) (40 No Wt.) Abs 150 |
Day 46 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 47 Upper Body Weight Training 100 Squats No Wt. Abs 150 |
Day 48 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 49 Free Day 100 Squats No Wt. Abs 150 |
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| Week 08 | Monday 10/3/16 |
Tuesday 10/4/16 |
Wednesday 10/5/16 |
Thursday 10/6/16 |
Friday 10/7/16 |
Saturday 10/8/16 |
Sunday 10/9/16 |
| Day 50 Lower Body Weight Training 100 Squats (60 w/ Wt.) (40 No Wt.) Abs 150 |
Day 51 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 52 Upper Body Weight Training 100 Squats No Wt. Abs 150 |
Day 53 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 54 Lower Body Weight Training 100 Squats (60 w/ Wt.) (40 No Wt.) Abs 150 |
Day 55 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 56 Free Day 100 Squats No Wt. Abs 150 |
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| Week 09 | Monday 10/10/16 |
Tuesday 10/11/16 |
Wednesday 10/12/16 |
Thursday 10/13/16 |
Friday 10/14/16 |
Saturday 10/15/16 |
Sunday 10/16/15 |
| Day 57 Upper Body Weight Training 100 Squats No Wt. Abs 150 |
Day 58 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 59 Lower Body Weight Training 100 Squats (60 w/ Wt.) (40 No Wt.) Abs 150 |
Day 60 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 61 Upper Body Weight Training 100 Squats No Wt. Abs 150 |
Day 62 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 63 Free Day 100 Squats No Wt. Abs 150 |
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| Week 10 | Monday 10/17/16 |
Tuesday 10/18/16 |
Wednesday 10/19/16 |
Thursday 10/20/16 |
Friday 10/21/16 |
Saturday 10/22/16 |
Sunday 10/23/16 |
| Day 64 Lower Body Weight Training 100 Squats (60 w/ Wt.) (40 No Wt.) Abs 150 |
Day 65 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 66 Upper Body Weight Training 100 Squats No Wt. Abs 150 |
Day 67 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 68 Lower Body Weight Training 100 Squats (60 w/ Wt.) (40 No Wt.) Abs 150 |
Day 69 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 70 Free Day 100 Squats No Wt. Abs 150 |
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| Week 11 | Monday 10/24/16 |
Tuesday 10/25/16 |
Wednesday 10/26/16 |
Thursday 10/27/16 |
Friday 10/28/16 |
Saturday 10/29/16 |
Sunday 10/30/16 |
| Day 71 Upper Body Weight Training 100 Squats No Wt. Abs 150 |
Day 72 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 73 Lower Body Weight Training 100 Squats (60 w/ Wt.) (40 No Wt.) Abs 150 |
Day 74 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 75 Upper Body Weight Training 100 Squats No Wt. Abs 150 |
Day 76 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 77 Free Day 100 Squats No Wt. Abs 150 |
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| Week 12 | Monday 10/31/16 |
Tuesday 11/1/16 |
Wednesday 11/2/16 |
Thursday 11/3/16 |
Friday 11/4/16 |
Saturday 11/5/16 |
Sunday 11/6/16 |
| Day 78 Lower Body Weight Training 100 Squats (60 w/ Wt.) (40 No Wt.) Abs 150 |
Day 79 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 80 Upper Body Weight Training 100 Squats No Wt. Abs 150 |
Day 81 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 82 Lower Body Weight Training 100 Squats (60 w/ Wt.) (40 No Wt.) Abs 150 |
Day 83 20-Minute Aerobics Solution Up to 10K Steps 100 Squats No Wt. Abs 150 |
Day 84 Free Day 100 Squats No Wt. Abs 150 |
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| ABS 150 | |||||||
| Regular Crunch (50 Reps) Oblique Crunch L (50 Reps) Oblique Crunch R (50 Reps) Leg Lift or Reverse Crunch (50 Reps) |
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| UPPER BODY | |||||||
| Triceps – Tricep Kick Backs (20 Reps) Back – One Arm Bent Over DB Rows (60 Reps) Triceps – Tricep Kick Backs (20 Reps) Chest – DB Bench Press (60 Reps) Triceps – Tricep Kick Backs (20 Reps) Shoulders – Seated or Standing DB Press (60 Reps) Triceps – Tricep Kick Backs (20 Reps) Biceps – Seated DB Curls (60 Reps) Triceps – Tricep Kick Backs (20 Reps) |
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| LOWER BODY | |||||||
| Quads – Dumbell Squats (60 Reps Weighted) (40 Reps No Wt.) Ham-strings – Straight Leg Deadlifts (60 Reps) Calves – Seated or Standing Calf Raises (60 Reps) |
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| CARDIO | |||||||
| Up to 10K Steps | |||||||