Lydia Proffitt

Fitness Plan

(BREAK TIME NOT INCLUDED IN TOTAL TIME)

Week 1

Exercise / Sets / Reps / Cardio/THR
Monday
(Lower) / Leg extensions
Leg Curls
Dumb Bell Lunges
Shin Raises
Sissy Squat Machine
Leg Press / 2
2
2
2
2
2 / 5
5
5
5
5
5 / Elliptical for 25 minutes
THR:133
Tuesday
(Upper) / Push-ups
Dumbbell Side Raises
Seated Dumbbell Press
Dumbbell Pull Overs
Bench Dips
Incline Dumbbell Press / 3
3
3
3
3
3 / 10
5
5
5
5
5
Wednesday
(Mid) / Crunches
Hanging Knee Lifts
Side Plank Hold
Seated Waist Twist
6in Leg Lifts
Ball Crunch / 5
2
2
2
2
2 / 10
5
5
5
15s
5 / Run/Walk 30 minutes
THR:133
Thursday
(Lower) / Leg extensions
Leg Curls
Dumb Bell Lunges
Shin Raises
Sissy Squat Machine
Leg Press / 2
2
2
2
2
2 / 5
5
5
5
5
5
Friday
(Upper) / Push-ups
Dumbbell Side Raises
Seated Dumbbell Press
Dumbbell Pull Overs
Bench Dips
Incline Dumbbell Press / 3
3
3
3
3
3 / 10
5
5
5
5
5 / Bike 20 minutes
THR:133

Week 2

Exercise / Sets / Reps / Cardio/THR
Monday
(Mid) / Crunches
Hanging Knee Lifts
Side Plank Hold
Seated Waist Twist
6in Leg Lifts
Ball Crunch / 5
2
2
2
2
2 / 10
5
5
5
15s
5 / Swimming for 5 minutes
Jumping jacks 15
THR:133
Tuesday
(Lower) / Leg extensions
Leg Curls
Dumb Bell Lunges
Shin Raises
Sissy Squat Machine
Leg Press / 2
2
2
2
2
2 / 5
5
5
5
5
5
Wednesday
(Upper) / Push-ups
Dumbbell Side Raises
Seated Dumbbell Press
Dumbbell Pull Overs
Bench Dips
Incline Dumbbell Press / 3
3
3
3
3
3 / 10
5
5
5
5
5 / Jump rope for 10 minutes
+
Left leg: 5 minute
(Break 3 min.)
Right leg: 5 minute
THR:133
Thursday
(Mid) / Crunches
Hanging Knee Lifts
Side Plank Hold
Seated Waist Twist
6in Leg Lifts
Ball Crunch / 5
2
2
2
2
2 / 10
5
5
5
15s
5
Friday
(Lower) / Leg extensions
Leg Curls
Dumb Bell Lunges
Shin Raises
Sissy Squat Machine
Leg Press / 2
2
2
2
2
2 / 5
5
5
5
5
5 / Elliptical for 30 minutes
THR: 133

Week 3

Exercise / Sets / Reps / Cardio/THR
Monday
(Upper) / Push-ups
Dumbbell Front Raises
Seated Dumbbell Press
Bench Dips
Arnold Press
Cable Skull Crushers / 3
3
3
3
3
3 / 15
10
10
10
10
10 / Run/Walk 25 minutes
THR: 154
Tuesday
(Mid) / Crunches
Seated Waist Twist
6in Leg Lifts
Ab Roller
Double Crunch
AB/back Machine / 5
2
2
2
2
2 / 20
10
30s
10
10
10
Wednesday
(Lower) / Leg extensions
Shin Raises
Leg Press
Hack Squats
Bulgarian Squats
Box Jumps / 2
2
2
2
2
2 / 10
10
10
10
10
10 / Bike 35 minutes
THR: 154
Thursday
(Upper) / Push-ups
Dumbbell Front Raises
Seated Dumbbell Press
Bench Dips
Arnold Press
Cable Skull Crushers / 3
3
3
3
3
3 / 15
10
10
10
10
10
Friday
(Mid) / Crunches
Seated Waist Twist
6in Leg Lifts
Ab Roller
Double Crunch
AB/back Machine / 5
2
2
2
2
2 / 20
10
30s
10
10
10 / Swimming for 5 minutes
Jumping jacks for 20
THR: 154

Week 4

Exercise / Sets / Reps / Cardio/THR
Monday
(Lower) / Leg extensions
Shin Raises
Leg Press
Hack Squats
Bulgarian Squats
Box Jumps / 2
2
2
2
2
2 / 10
10
10
10
10
10 / Jump rope for 15 minutes
+
Left leg: 7.5 minute
(Break for 3 min.)
Right leg: 7.5 minute
THR: 154
Tuesday
(Upper) / Push-ups
Dumbbell Front Raises
Seated Dumbbell Press
Bench Dips
Arnold Press
Cable Skull Crushers / 3
3
3
3
3
3 / 15
10
10
10
10
10
Wednesday
(Mid) / Crunches
Seated Waist Twist
6in Leg Lifts
Ab Roller
Double Crunch
AB/back Machine / 5
2
2
2
2
2 / 20
10
30s
10
10
10 / Elliptical for 25 minutes
THR: 154
Thursday
(Lower) / Leg extensions
Shin Raises
Leg Press
Hack Squats
Bulgarian Squats
Box Jumps / 2
2
2
2
2
2 / 10
10
10
10
10
10
Friday
(Upper) / Push-ups
Dumbbell Front Raises
Seated Dumbbell Press
Bench Dips
Arnold Press
Cable Skull Crushers / 3
3
3
3
3
3 / 15
10
10
10
10
10 / Run/Walk 30 minutes
THR: 154

Week 5

Exercise / Sets / Reps / Cardio/THR
Monday
(Mid) / Crunches
Double Crunch
AB/back Machine
Hyper-Extensions
Deadlifts
Good Morning / 5
2
2
2
2
2 / 25
15
15
15
15
15 / Bike 40 minutes
THR: 174
Tuesday
(Lower) / "Trotter" Leg Press
Seated Calf Raises
Deadlifts
Hack Squats
Bulgarian Squats
Box Jumps / 2
2
2
2
2
2 / 15
15
15
15
15
15
Wednesday
(Upper) / Push-ups
Dips
Drag Curls
Dumbbell Cross face
Arnold Press
Cable Skull Crushers / 3
3
3
3
3
3 / 30
15
15
15
15
15 / Swimming for 5 minutes
Jumping jacks for 30
THR: 174
Thursday
(Mid) / Crunches
Double Crunch
AB/back Machine
Hyper-Extensions
Deadlifts
Good Morning / 5
2
2
2
2
2 / 25
15
15
15
15
15
Friday
(Lower) / "Trotter" Leg Press
Seated Calf Raises
Deadlifts
Hack Squats
Bulgarian Squats
Box Jumps / 2
2
2
2
2
2 / 15
15
15
15
15
15 / Jump rope for 20 minutes
+
Left leg: 10 minute
(Break 5 min.)
Right leg: 10 minute
THR: 174

Week 6

Exercise / Sets / Reps / Cardio/THR
Monday
(Upper) / Push-ups
Dips
Drag Curls
Dumbbell Cross face
Arnold Press
Cable Skull Crushers / 3
3
3
3
3
3 / 30
15
15
15
15
15 / Elliptical for 45 minutes
THR:174
Tuesday
(Mid) / Crunches
Double Crunch
AB/back Machine
Hyper-Extensions
Deadlifts
Good Morning / 5
2
2
2
2
2 / 25
15
15
15
15
15
Wednesday
(Lower) / "Trotter" Leg Press
Seated Calf Raises
Deadlifts
Hack Squats
Bulgarian Squats
Box Jumps / 2
2
2
2
2
2 / 15
15
15
15
15
15 / Jog 30 minutes
THR:174
Thursday
(Upper) / Push-ups
Dips
Drag Curls
Dumbbell Cross face
Arnold Press
Cable Skull Crushers / 3
3
3
3
3
3 / 30
15
15
15
15
15
Friday
(Mid) / Crunches
Double Crunch
AB/back Machine
Hyper-Extensions
Deadlifts
Good Morning / 5
2
2
2
2
2 / 25
15
15
15
15
15 / Bike 1 hour
THR: 174