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8 Week Shape Up Plan You Can Do at Home - Week 1-2

Going to the gym isn't always feasible. A membership can be too expensive, there might not be a daycare or you might simply be too embarrassed to go. Regardless of your reason, it doesn't need to become an excuse to let yourself go. You can workout at home just as easy as the gym.

This 8 week workout routine is designed to help you tone up and keep off unwanted flab in the comforts of home. It requires very little training equipment and is easy to do but really effective to keep yourself slim and trim. You will need an exercise band and dumbbells or water bottles or cans of food to add resistance. I've outlined a moderate exercise routine to keep you busy for 8 weeks. Each routine is to be repeated for 2 weeks before moving on. As you practice each exercise, remember to stop if the exercise hurts. Your body should feel the burn but not sharp pain of any kind.

On days where you are scheduled to do Easy Cardio you can choose which cardio exercise you want to do. It can be an exercise class of your choice, a workout video (there are plenty online for free), walking the dog, running, spinning, or yoga.

 
  • Week 1-2

    1 Monday
    • Circuit Burning Routine
    2 Tuesday
    • Easy Cardio
    3 Wednesday
    • Circuit Burning Routine
    4 Thursday
    • Easy Cardio
    5 Friday
    • Circuit Burning Routine
    6 Saturday
    • Easy Cardio
    7 Sunday
    • Rest
  • Circuit Burning Routine - A

    1 Cardio Warm Up
    • Perform a cardio warm up of your choice for 5 minutes.
    2 Weighted Lunge (12-15 reps)
    • Stand upright with a dumbbell in each hand at your sides.
    • Step left foot forward into a lunge.
    • Return to standing position and repeat with right leg.
    3 Robot Arm Lunge (12-15 reps)
    • Lunge forward on your left foot.
    • Hold a dumbbell in your right hand.
    • With dumbbell facing your body, pull your elbow straight back.
    • Release, Repeat on both sides.
    4 End of Circuit Exercises
    • Jump Rope for one minute
    • Hold Plank for one minute
    • Mountain Climbers for one minute
  • Circuit Burning Routine - B

    1 Squat-n-Curl (12-15 reps)
    • Stand with feet wider than hip width apart, toes pointing outward.
    • Hold a dumbbell in each hand infront of your thighs.
    • Squat down as you bring your hands up to your chest palms facing your chest.
    • Repeat.
    2 T Push-up (12-15 reps)
    • Get in push up position.
    • Lower your body almost to the floor.
    • As you come back up twist your body to the right side so your chest is 90 degrees to the floor and raise your right arm straight above your head.
    • Lower your arm back down and repeat on the left side.
    3 End of Circuit Exercises
    • Stationary Jog for one minute
    • Jumping Jacks for one minute
    • Alternating Knee Raises for one minute
  • Circuit Burning Routine -C

    1 Full Body Squat & Press (12-15 reps)
    • Stand with feet hip width apart.
    • Hold a dumbbell in each hand at your sides, or a barbell resting on the top of your neck. Squat down so your thighs are at a 90 degree angle with the floor and the dumbbells are almost touching the ground.
    • As you stand up raise your hands straight above your head.
    2 V-ups (12-15 reps)
    • Lay on your back with your legs stretched out, your toes pointed, and your arms straight above your head and behind your ears.
    • Keeping your legs and arms straight, situp trying to touch your arms and toes together...your body will look like a giant V.
    3 Cardio Cool Down
    • Perform a cardio cool down of your choice for 15 minutes.

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