Day 03

Ready for day 3? Time to start exercising!!!

Resistance training is an important part of muscle, or lean mass gain. This can also be referred to as strength training and is essential to fat burning and weight loss maintenance. Strength or resistance training exercise promotes muscle growth by stimulating the contraction of muscles.

Below we have listed all the exercises necessary throughout your program, become familiarized with them, as step two for today is to setup your workout program.

Step 1

Don’t forget to do your walking. Today you need to walk at least 1 mile and walk for 15 minutes.

Click here for the walking chart

Step 2

We suggest the following exercises. They do not require a full set of weights, or even a membership to a gym. We have structured this around things you probably already have at home.

[toggle title=”How much weight?”]When determining your appropriate weight level, follow this schedule. Remember, the goal is to have the weight heavy enough to meet the reps, but not so light it isn’t a challenge

Light Weight = 20-25 repetitions/set Medium Weight = 15-20 repetitions/set

Heavy Weight = 10-15 repetitions/set

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[toggle title=”Sitting Curls”] Sit with your back straight against a chair, feet about shoulders width apart, and some form of weights in hand (dumbbells, soup cans) and lift at a steady pace, release at a steady pace. Make sure that you keep your elbow by your side as you make the movements up and down. Use the chart on the following page as your guide for your repetitions and sets each day.

Click here for the lifting tracker

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[toggle title=”Wall Squats”]A wall squat is an excellent way to work out your glutes, quads, and hamstrings. It can also be a good core workout for your abdomen and lower back.

As your back sits flush against a wall, place your feet about shoulders width apart. Start the workout by bending your knees and lowering your back until your legs are at a 90* angle. Straighten your legs to a standing position, and repeat. When your knees are bent, it is important not to go past 90* to prevent strain, and keep your posture straight and up right. (If your knees go over your toes, then you are adding additional strain to your knees, and are in risk of injury).

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[toggle title=”Shoulder Press”]

This is another resistance training exercise, using minimal equipment. With a shoulder press, we are targeting upper shoulder strength, as well as your tricep and bicep muscles.

While sitting on a chair, a ball, or a bench, you will hold the dumbbells, bar or other weight bearing items in both hands. One at a time, or together in one fluid motion, you will raise the weight to your shoulders, push upward, slowly release downward, rest, and repeat.



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[toggle title=”Chair or Wall Press”]

This is a great exercise for beginners. It is easy, and great for your core and arm muscles. This exercise can be done almost anywhere and uses only your upper body strength so it is excellent for those doing these sets at home or outside.

Lean up against a wall, or with a straight body lean on a chair. Make sure your arms are straight, with a slight bend in the elbow. Slowly bend your arms bringing your chest close to the object, and then slowly push back against the object until your arms are straight again. Start with your arms shoulder width apart, and as you gain strength and stamina with this exercise you can slowly bring your arms closer together.



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[toggle title=”Seated Bent Over Rows”]

This is a very simple exercise that will stimulate your tricep muscles, and also help strengthen your arms for everyday motions, such as opening doors, pulling on drawers, lifting and moving, things, ect. This workout helps with upper back strength as well as improving posture and shoulder position.

Using small weights, soup cans, or a resistance band, you will pull your arms and elbows back and forth (if sitting on the ground with a band) or up and down if sitting on a ball or chair, as if you are doing a rowing motion. Do each positive and negative motion slow and steady, giving yourself resistane.

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[toggle title=”Seated Kickbacks”]

“Kickbacks” is a term that can be used for leg or arm workouts. For today’s exercise, we will be targeting the tricep muscles. Like your calf muscles, the tricep is dense and can tolerate higher repetitions unless you are increasing weight and going to muscle failure. In this case, start where you are comfortable and move yourself up.

While sitting or leaning on a chair, a ball, or a bench, you will hold the dumbbells, bar or other weight bearing items in both hands. One at a time “kick” back your forearm, keeping your elbows still at your side, and continue this motion steadily back and forth. Switch to the other arm when your set is complete.


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[toggle title=”Heel Raises”]

The heel raise exercise is a great, and easy way to strengthen your calf muscles. It is simple to do and can be performed on any flat surface, step or stair in your home, your workplace, or outside.

With your legs slightly bended at the knee about shoulder width apart and back straight, stand up straight against a wall. In a slow and steady motion, push your body upward, balancing on your toes and using calf strength to hold you up. Release slowly and go down to the ground, pause, and repeat this motion. You can alternate doing your repetitions with both legs at the same time, and then switching to just single raises on your left leg, single on your right.

To make this exercise a little more challenging, do your heel raises on a stair or step, dipping downward and upward with your heels hanging off the surface you are using. Use a railing or chair back for balance if needed

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Step 2

Now is the time to make out your schedule. Lucky for you, we made it out for you. Now, take Day 1, and put the activities for Day 1 on your calendar for the first day of your transformation. Do the same for days 2, 3, and so forth.

Click here for a printable calendar

[framed_box bgColor=”undefined” textColor=”undefined” rounded=”true”][blockquote align=”center” cite=”Jim Ryan”]“Motivation is what gets you started. Habit is what keeps you going.” [/blockquote][/framed_box]
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