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15.09.2014
The Centers for Disease Control recommends 150 minutes of moderate aerobic activity per week, an average of 30 minutes a day for five days, for health maintenance.
You need at least two days each week of strength training for all of your major muscle groups.
Core strengthening is important for maintaining correct posture during all of your activities. Not only are all of these workouts free to you on Youtube (just click on the links embedded in each day of the workout calendar, or check out my youtube playlist here!) but they’re also fun and challenging. I also have an additional list of easier and more difficult workouts so you guys can customize the intensity of the program. This workout calendar uses several different types of workouts proven to speed up your metabolism and turn on your fat burning capacities. If you like the program, please share it with others using the links at the bottom of this post!
Eating a well-balanced diet and following a comprehensive fitness program that includes cardiovascular activity, strength training and flexibility exercises are essential for weight management and muscular development. For a woman trying to lose weight, circuit training-style workouts that target every muscle group and keep your heart rate elevated are an efficient option.
This workout schedule is not just for those of you who sent me questions asking about what workouts to do to lose weight and tone up for summer, but this is also a great way to build a fitness foundation so you can stay fit and healthy for life!


Read my article about why strength training is critical not just for fitness but also for weight loss.
That’s why I designed this program to increase the intensity of the workouts as the weeks went on. I’ll be sweating and pushing myself and working through each day alongside you like the Jiminy Cricket of personal trainers but on Tumblr.
I’ve also started making your peanut butter bites and my partner and I are both hooked – yum yum yum! Include different methods of cardiovascular exercise such as running, walking, swimming or using an elliptical machine. It will also prevent muscular imbalances that develop when you compensate for weak muscles in other areas of your body. Both circuit and interval training keep burning calories even after the initial workout is over, and they’re the best fat burners.
Near the end of the program, these flexibility workouts will add in a strength component to help you tone up. An example of an effective total-body strength-training circuit includes pushups, squats with shoulder presses, walking lunges, dead lifts, triceps extensions and abdominal crunches. Yoga Sun Salutations allow you to move your body in multiple directions, enhancing blood flow while promoting supple muscles.


An effective stretching sequence involves reaching for your toes to stretch your hamstrings, stepping each leg back into a lunge position to open hip flexors and extensors, and bending backward to extend your spine. Most cardiovascular machines in fitness centers have programs available that include various levels of intensity. Weak abs can be a result of pregnancy and working on your core muscles to get them back up to snuff will be worth doing. If exercising outdoors, use a watch to monitor your speed and pre-measured courses to track your distance.
Always perform a warm-up to heat your body and allow your muscles to become more receptive to stretching. The plank involves holding the pushup position with your wrists in line with your shoulders, your body in a straight line and your legs extended while you balance on the balls of your feet. Increase the intensity of the exercise by lifting your opposite arm and leg while maintaining your balance.



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