My Workout Schedule From Monday 8/15/16 to 11/6/16

 

 


My Workout Schedule

www.WeightLossWannaBe.com
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

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.)
Abs 150

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

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

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

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

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

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

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

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

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

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

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

ABS 150
Regular Crunch (50 Reps)
Oblique Crunch L (50 Reps)
Oblique Crunch R (50 Reps)
Leg Lift or Reverse Crunch (50 Reps)
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)
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)
CARDIO
Up to 10K Steps

 

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