Free Workout Plan: Month Two
Disclaimer! I am not a certified trainer or a medial professional. I am just a mom needing to lose my pregnancy weight. 🙂
Can you believe it is almost the end of month one? This month has gone by fast. It is time to get my free workout plan: month two ready and sent out. Last month we did my 3 minute workout. We focused on one body part (shoulders, chest, back, squats, dead-lifts, etc.) for three minutes. Then moved onto the next body part. We did this four times each week. Here is a link to my Free Workout Plan: Month One.
Are you ready to hear what I’m got ready for this month? Get excited! My goal is to do more of a body building style of lifting. I want to lose (baby) weight and gain lean muscle. In order to do this we need to lift 2-4 lifts per body part. Each lift will have 2-4 sets with 10-12 reps in each set. This is your workout! You get to pick how many sets you do for each lift. I am going to plan on doing 3 sets. You will want to have enough weight that you are feeling fatigued but not too much that you cannot finish the set.
There are 4 different workouts: arms and legs, chest and abs, back and legs, and lastly shoulders and abs. We will still be lifting four times a week. Your legs and abs will get two lifting days. Then arms (triceps and biceps), chest, back, and shoulders will each get one day. You will be able to push a little harder because you will have a much longer break between body parts.
As you are doing your workout you will want to have a short, 30 second, break in between lifts. You can alternate two lifts at a time if you choose to. For example you can do a set of squats, then a set of reverse flies. You keep switching until all the sets have been completed for the two lifts. After rest for 30 seconds then continue on with different lifts. This will help keep your heart rate up and moving through your workout a little faster if time is an issue.
You will also want to get a few intense cardio sessions in each week. I will most likely do a spin class 1-2 times each week. I’d also like to get walking and possibly start run/walking. And don’t forget to stretch and/or do yoga. On the days you do cardio and yoga you can just write what you did and for how long on the top of each day in your lifting tracker.
Now, lets talk about food! This is still the biggest part that is holding me back. I have a hard time not giving in. I also eat too much. Here are my goals:
- Eat more protein. Protein helps keep you fuller and builds muscle.
- Each enough healthy carbs.
- Not over eating. I need to stop when I am full and not eat because it is good and I want more.
- Keep better track of what I am eating with my portion containers.
Print up all the FREE workout printables and food portion containers to get yourself ready for Monday. I put my food portion container tracker in a plastic page protector then I only need to print it up one time and I can use it long term. Let me know if you would like a short video showing all the lifts I plan on doing for month two. Also, let me know if you have any questions. Happy workout and get your sweat on!