After being approached by the men in my life to make a fitness plan that they could follow I decided to make that my first post! I had determined that 7 days would be a good idea to help them form the habit of getting in some exercise on a daily basis. Having been told that going to the gym would be intimidating at first I made a 7 day plan that could be done at home with some free weights. So choose the appropriate weight for your physical level. I have also joined in doing this routine this week. So far it has been a great workout for me. Give it a try and feel free to comment and let me what your thoughts are!

Day 1

Dumbbell Squat 3 sets of 20
Dumbbell Bench Press 3 sets of 20
Dumbbell Lateral Raise 3 sets of 15
Dumbbell Hammer Curl 3 sets of 20
Dumbbell Overhead Tricep Extension 3 sets of 20
Standing Calf Raise 2 sets of 30
Ab Crunches 3 sets of 20
20 minute jog

Day 2

45 minute Run
run 1.5 minutes walk .5 minutes

Day 3

Dumbbell Fly 3 sets of 20
One Arm Dumbbell Row 3 sets of 20 per arm
Dumbbell Shoulder Press 3 sets of 20
Dumbbell Bicep Curls 3 set of 20
Tricep Kickbacks 3 sets of 15
Standing Calve raise 2 sets of 30
Reverse Crunches 3 sets of 20

Day 4

45 minute run
run 1 minute walk 1 minute

Day 5

Dumbbell Squats 3 sets of 20
Alternating Lunges 1 set of 40 per leg
Standing Calve Raise 2 sets of 30
Push Ups 3 sets of 15
Dumbbell Pullover 3 sets of 20
Dumbbell Reverse Fly 3 sets of 15
Bicep Concentration Curl 3 sets of 20 per arm
Lying Dumbbell Extension 3 sets of 20
Oblique Curls 3 sets of 20

Day 6

45 minute run
run 1.5 minutes walk 1 minute

Day 7

60 minute walk or outdoor hike

 

dumbells