Samara Donald is: The Gym Coach

Make the most of your workout!

Post Vacation Workout Re-boot

oops Did you just get back from vacation like me? Did you eat too much, workout too little, and have way too much to drink? Well I did! And it’s time to re-boot my workout routine to maintain my bikini wearing license!

Here’s my re-start plan which is great if you’ve fallen off track a bit with your workout. Do this for 2-4 weeks along with a clean diet, and you’ll be surely ready for that next vacation at the beach or pool!

 

MONDAY:

TUESDAY

  • Biceps (10 min): 3 sets x 12 reps each in a super set*: 1) Bicep curls 2) Seated row
  • Triceps (10 min):  3 sets x 12 reps each in a super set: 1) Lying tricep extension 2) Tricep kickbacks
  • Stair Climber: 15-20 minutes
  • Treadmill incline walk (@ at least 4.0): 15-20 minutes

*”Superset” is the term for combining two exercises performed with no rest period between the exercises

WEDNESDAY

  • Yoga or Spin or Step Aerobics class

THURSDAY

FRIDAY

SATURDAY

  • Yoga or Spin or Step Aerobics class

SUNDAY – OFF / Rest.. plan for the next week!

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This entry was posted on June 29, 2010 by in fitness.
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