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"Lose-the-Last-10-Pounds” Workout !

posted in Health & Fitness
01/23/2015
  • We all know that those last 5, 10, 20 stubborn pounds can be the hardest to get rid of! This 8-week workout program from “The Women’s Health Big Book of Exercises” is designed to help you finally shed those last few hard-to-lose pounds for good while getting in tip-top shape! Make sure you combine these workouts routines with a healthy and clean diet & you’ll be on your way to reaching your ideal weight sooner than you think!

  • Do the weight Workout 3 days a week, resting at least a day between each session

    Do the Cardio Workout immediately after each Weight Workout

    Prior to each workout, do the warmup

    For each exercise in which u raise & lower a weight, take 2 seconds to lower the weight /ur body, pause in the down position, & then take 2 seconds to lift the weight, keeping tension in ur muscles the entire time.

    The exercises are to be performed as part of a group. Instead of completing all sets of an exercise at once, do only one set (ex.1A), rest for the prescribed amount of time,

  • then move to the next exercise (ex. 1B), continue in this matter until you complete all of the exercises listed. Once you are done doing your first set, repeat 2 more times.so that you reach 3 full sets.

    If any of the given exercises are too hard, feel free to substitute the variation of the movement that allows you to perform the prescribed number of reps.

  • If the plank or side plank is too hard, try the modified version instead (bending your knees to the floor).
    If the plank or side plank is too hard, try the modified version instead (bending your knees to the floor).
  • CARDIO WORKOUT

    You can perform this workout on a treadmill, stationary bike, or outside on the sidewalk. Before each workout, warm up for 5 minutes by walking or cycling. The workout is divided into three parts:

    Part 1: Exercise for 5 minutes at an intensity that’s about 75 percent of your best effort.

    Part 2: Exercise for 2 minutes at an intensity that’s about 85 percent of your best effort.

    Part 3: Exercise for 3 minutes at an intensity that’s about 65 percent of your best effort.

  • Perform each part in succession without stopping to rest. Once you’ve completed each part one time, start over again with Part 1. Repeat the entire process two times, so that you’ve done each part of the workout three times. On your final round, add an extra 5 minutes to Part 3. That is, instead of going for 3 minutes, go for 8 minutes.

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