Shannon's Workout !

Weekly workout routine! 

 

Total Gym

(Front Deltoid Raise)

 

Chest~Triceps~Biceps ~  2- exercises each body part  12-15 reps  3x

Back~Shoulders ~ 3-exercises each body part  12-15 reps  3x

Legs~abs  ~ 3-exercises each body part  12-15 reps 3x

Hula Hoop ~20 min (non-stop)*add more time as you get better and used to the hula hoop..

 Running ~3x weekly 2-4 miles to start *as you get in better shape running add more miles..

Shannon ~ If you don't have or know exercises for the muscle group you can do on your total gym, let me know and I can give you them in detail. I am starting you out slow, so pick one of the muscle groups listed above and do workout listed. At least (2) exercises for each body part,(3) for legs as it's overall on the total gym bench. When your ready to add more we can do that easily or you can add on more sets & exercises when you are ready.
The Total Gym body workout ~ Do each group 1x week w/ your hula hoop workout.. you can do the hula hoop after for you cardo ~ Start out at 15 min & move up to at least 20 min for fat burning. 
Running ~ 2-3 x weekly to start !  As you get in better shape do a minimum of 3x weekly running or if you have another machine to do cardo u can cross train with it. If you have a few different paths you can take when you run w/hill and flat road it would be good to change paths around so your body doesn't adapted to one way, amount & speed.. Always try to change route, amount of miles u run, area including hills then flat road, and speed. If your doing less miles try to run a faster pace. You can also do interval running, which I will give you something in more detail explain the interval running..It's really good for fat burning, and if you have a limited amount of time to do your run as well.
Schedule ~ Since I don't know your work schedule and what time you have to train you will have to incorporate this into your weekly schedule to workout. If you can find a 45min - 1-hour to train and get the total body workouts/running in every week. Start out slow and just be consistent in what you start. Then as you get in better shape and loose fat in the areas you will feel more energized and will want to do more...=) Just don't add more if you cannot be consistent every week with it. Give yourself time and you will get to where you want to be!  "Have your body be the best it can be"

ONLY weigh in once a week~ Don't weigh yourself daily!
Don't just go by your scale or weekly weigh ins. I know you want to loose 20 pounds, but working out will change your shape and you will gain muscle along the way. Another way is to look in the mirror at yourself, or take pictures.Pictures or a mirror will not lie to you, and you will see what areas are responding, and areas that aren't. Also your clothes and how they fit will tell you a lot as well. Example: If you weigh in and the scale shows only 1-2 pounds lost, but the waist on your short, pants are really loose then you know you are doing something right. Do both, weigh in weekly and look at yourself overall...Then keep a journal and log in your progress. This will give you incentive to keep going when you see the results on your body each week..

Questions ~ Email me anytime!