Updated February 02, 2015.
We're on Week 7 of my 90-Day Fitness and Weight Loss program, which builds on last week's goal of 180 minutes. This week, you're progressing to 190 minutes, again, just an extra 10 minutes of exercise. You'll find these minutes added onto two of your cardio workouts.
Use this calendar to see your week at a glance.
Your Goals
Precautions:
See your doctor if you have any illnesses or injuries and please modify any exercise that causes pain or discomfort
Equipment Needed:
Today you get a new cardio workout that includes more drastic changes in intensity. You'll use speed, incline and/or resistance to take the intensity up and down in a challenging pyramid format. Remember to use this Perceived Exertion Chart (PE) to monitor your intensity.
35-Minute Cardio
5 min.          Warm up at an easy-moderate pace. PE - 4
1 min.          Baseline:  PE - 5
2 min.          Increase your incline/res. PE - 6
3 min.          Increase incline/res just a little more. PE - 7
2 min.          Decrease incline/resistance. PE - 6
1 min.          Back to baseline. PE - 5
2 min.          Increase speed. PE - 6
3 min.          Increase speed. PE - 7
2 min.          Decrease speed. PE - 6
1 min.          Back to Baseline. PE - 5
5 min.          Moderate pace. PE 4-5
1 min.          Work as hard as you can. PE - 8
2 min.          Decrease incline/resistance. PE - 6
5 min.          Cool down. PE - 4
More Workout Options
Today's workout takes the strength workout you've been doing and, like in the last phase, switches it to a circuit format. That means you'll do one exercise after the other with no rest in between (unless you need it). Then rest for 30-60 seconds and repeat.
Total Body Workout - 2 Circuits of 12-16 reps of each exercise
Dumbbell Squats
Med Ball Pushups
Lunges with Weights
Chest Presses
Deadlifts
Dumbbell Rows
Side Step Squats
Kickbacks
Preacher Curls on the Ball
Arnold Presses
Bicycles
More Workout Options
30-Minute Intervals
5 Min.         Warm Up at an easy pace  PE 3-4
3 Min.         Rest Set: Increase speed so that you're working at a
                   moderate pace. PE-5
1 Min.         Work Set: Increase incline/res until you're working
           just out of comfort zone. PE-6
3 Min.      Rest Set: Baseline. PE-5
1 Min. Â Â Â Â Â Â Â Â Work Set:Â Increase incline/res to work hard. PE-7
3 Min.         Rest Set: Baseline. PE-5
1 Min. Â Â Â Â Â Â Â Â Work Set:Â Increase incline/res to work VERY hard. PE-8
3 Min.         Rest Set: Baseline. PE-5
1 Min. Â Â Â Â Â Â Â Â Work Set:Â Increase incline/res to work VERY Hard. PE-8
3 Min.         Rest Set: Baseline. PE-5
1 Min. Â Â Â Â Â Â Â Â Work Set:Â Increase incline/res to work VERY Hard. PE-8
5 Min.         Cool down PE-4
Today is your active rest day and, if you've stuck to your workouts this week, you definitely need it. Think of fun, simple activities like taking a walk, meandering through the mall or just standing up every hour to walk and stretch.
35-Minute Cardio
5 min.          Warm up at an easy-moderate pace. PE - 4
1 min.          Baseline:  PE - 5
2 min.          Increase your incline/res. PE - 6
3 min.          Increase incline/res just a little more. PE - 7
2 min.          Decrease incline/resistance. PE - 6
1 min.          Back to baseline. PE - 5
2 min.          Increase incline/res. PE - 6
3 min.          Increase incline/res. PE - 7
2 min.          Decrease incline/resistance. PE - 6
1 min.          Back to Baseline. PE - 5
5 min.          Moderate pace. PE 4-5
1 min.          Work as hard as you can. PE - 8
2 min.          Decrease incline/resistance. PE - 6
5 min.          Cool down. PE - 4
More Workout Options
Total Body Workout - 2 Circuits of 12-16 reps of each exercise
Dumbbell Squats
Med Ball Pushups
Lunges with Weights
Chest Presses
Deadlifts
Dumbbell Rows
Side Step Squats
Kickbacks
Preacher Curls on the Ball
Arnold Presses
Bicycles
More Workout Options
10-Minute Low-Impact Cardio Workout
Step Touch Side to Side - 1 Min
Side Lunge with Windmill Arms - 1 Min
Knee Smash - 1 Min right, 1 Min left
Step Kick Lunge - 1 Min right, 1 Min left
Bear Crawls - 1 Min
Side Knee to Side Kick - 1 Min right, 1 Min left
SquatKick - 1 Min alternate sides
Core and Flexibility Workout - Do 2 sets of 8-12 reps of the ab moves and hold each stretch for 15-30 seconds.
Bird Dog
Rotations on the Ball
Side Bridge - 10-60 seconds
Seated Torso Twist
Plank - 10-60 seconds
Woodchops
Ab Roll
Hamstring Stretch
Quad Stretch
Shoulder Stretch
Hip Pretzel Stretch
Inner Thigh Stretch
Pigeon Stretch
Knee Drops
Spinal Twist
Side Child's PoseMore »
We're on Week 7 of my 90-Day Fitness and Weight Loss program, which builds on last week's goal of 180 minutes. This week, you're progressing to 190 minutes, again, just an extra 10 minutes of exercise. You'll find these minutes added onto two of your cardio workouts.
Use this calendar to see your week at a glance.
Your Goals
- 4 cardio workouts - We're upping the cardio anti this week with two new 35-minute cardio workouts, your interval workout and, of course, the 10-minute cardio we tacked on to your core and flexibility workout.
- 2 strength training workouts with 2 circuit of each exercise - You'll switch this week from straight sets to circuit training - Doing each exercise one after the other with no rest between exercises.
- 1 core and flexibility workout - This workout stays the same as last week, with the added cardio workout.
- 1 day of active rest - Active rest just means you try to stay active as much as you can
- Fill out your workout log - Use this Workout Log to track your exercises, reps, sets, etc. each day to gauge your progress from week to week.
Precautions:
See your doctor if you have any illnesses or injuries and please modify any exercise that causes pain or discomfort
Equipment Needed:
- Any cardio machine or activity
- Various weighted dumbbells
- An exercise ball
- A mat
- A resistance band
- A medicine ball
Monday - 35 Minutes of Cardio
Today you get a new cardio workout that includes more drastic changes in intensity. You'll use speed, incline and/or resistance to take the intensity up and down in a challenging pyramid format. Remember to use this Perceived Exertion Chart (PE) to monitor your intensity.
35-Minute Cardio
5 min.          Warm up at an easy-moderate pace. PE - 4
1 min.          Baseline:  PE - 5
2 min.          Increase your incline/res. PE - 6
3 min.          Increase incline/res just a little more. PE - 7
2 min.          Decrease incline/resistance. PE - 6
1 min.          Back to baseline. PE - 5
2 min.          Increase speed. PE - 6
3 min.          Increase speed. PE - 7
2 min.          Decrease speed. PE - 6
1 min.          Back to Baseline. PE - 5
5 min.          Moderate pace. PE 4-5
1 min.          Work as hard as you can. PE - 8
2 min.          Decrease incline/resistance. PE - 6
5 min.          Cool down. PE - 4
More Workout Options
- Option 2:Â 10-Minute Low Impact Cardio - Repeat Three Times
- Option 3: Choose your own cardio, working at a moderate intensity for 35 minutes
Tuesday - Total Body Strength Level 2 - 30-ish Minutes
Today's workout takes the strength workout you've been doing and, like in the last phase, switches it to a circuit format. That means you'll do one exercise after the other with no rest in between (unless you need it). Then rest for 30-60 seconds and repeat.
Total Body Workout - 2 Circuits of 12-16 reps of each exercise
Dumbbell Squats
Med Ball Pushups
Lunges with Weights
Chest Presses
Deadlifts
Dumbbell Rows
Side Step Squats
Kickbacks
Preacher Curls on the Ball
Arnold Presses
Bicycles
More Workout Options
- Option 3: Beginner Total Body - Level 3 (2 circuits)
Wednesday - 30-Minute Cardio Intervals
30-Minute Intervals
5 Min.         Warm Up at an easy pace  PE 3-4
3 Min.         Rest Set: Increase speed so that you're working at a
                   moderate pace. PE-5
1 Min.         Work Set: Increase incline/res until you're working
           just out of comfort zone. PE-6
3 Min.      Rest Set: Baseline. PE-5
1 Min. Â Â Â Â Â Â Â Â Work Set:Â Increase incline/res to work hard. PE-7
3 Min.         Rest Set: Baseline. PE-5
1 Min. Â Â Â Â Â Â Â Â Work Set:Â Increase incline/res to work VERY hard. PE-8
3 Min.         Rest Set: Baseline. PE-5
1 Min. Â Â Â Â Â Â Â Â Work Set:Â Increase incline/res to work VERY Hard. PE-8
3 Min.         Rest Set: Baseline. PE-5
1 Min. Â Â Â Â Â Â Â Â Work Set:Â Increase incline/res to work VERY Hard. PE-8
5 Min.         Cool down PE-4
- Option 2:Â Advanced Cardio Workout
- Option 3: Choose your own cardio, alternating a moderate intensity for 3 minutes and a higher intensity for 1 minute for 30 minutes.
Thursday: Active Rest
Today is your active rest day and, if you've stuck to your workouts this week, you definitely need it. Think of fun, simple activities like taking a walk, meandering through the mall or just standing up every hour to walk and stretch.
Friday - 35 Minutes of Cardio
35-Minute Cardio
5 min.          Warm up at an easy-moderate pace. PE - 4
1 min.          Baseline:  PE - 5
2 min.          Increase your incline/res. PE - 6
3 min.          Increase incline/res just a little more. PE - 7
2 min.          Decrease incline/resistance. PE - 6
1 min.          Back to baseline. PE - 5
2 min.          Increase incline/res. PE - 6
3 min.          Increase incline/res. PE - 7
2 min.          Decrease incline/resistance. PE - 6
1 min.          Back to Baseline. PE - 5
5 min.          Moderate pace. PE 4-5
1 min.          Work as hard as you can. PE - 8
2 min.          Decrease incline/resistance. PE - 6
5 min.          Cool down. PE - 4
More Workout Options
- Option 2:Â 10-Minute Low Impact Cardio - Repeat Three Times
- Option 3: Choose your own cardio, working at a moderate intensity for 30 minutes
Saturday - Strength Training for 30-ish Minutes
Total Body Workout - 2 Circuits of 12-16 reps of each exercise
Dumbbell Squats
Med Ball Pushups
Lunges with Weights
Chest Presses
Deadlifts
Dumbbell Rows
Side Step Squats
Kickbacks
Preacher Curls on the Ball
Arnold Presses
Bicycles
More Workout Options
- Option 3: Beginner Total Body - Level 3 (2 circuits)
Sunday - Core and Stretch - 20-30 minutes
10-Minute Low-Impact Cardio Workout
Step Touch Side to Side - 1 Min
Side Lunge with Windmill Arms - 1 Min
Knee Smash - 1 Min right, 1 Min left
Step Kick Lunge - 1 Min right, 1 Min left
Bear Crawls - 1 Min
Side Knee to Side Kick - 1 Min right, 1 Min left
SquatKick - 1 Min alternate sides
Core and Flexibility Workout - Do 2 sets of 8-12 reps of the ab moves and hold each stretch for 15-30 seconds.
Bird Dog
Rotations on the Ball
Side Bridge - 10-60 seconds
Seated Torso Twist
Plank - 10-60 seconds
Woodchops
Ab Roll
Hamstring Stretch
Quad Stretch
Shoulder Stretch
Hip Pretzel Stretch
Inner Thigh Stretch
Pigeon Stretch
Knee Drops
Spinal Twist
Side Child's PoseMore »