90 Days to Fitness and Weight Loss - Week 5 Workouts
Updated February 02, 2015.
If you've completed your First 30 Days of my 90-Day Fitness and Weight Loss program, you're ready for the next phase. The focus this week is building on the strength and endurance you've built over the last 30 days and bringing you new and challenging workouts to help you burn more calories and get closer to your weight loss goal.
To that end, our goal will be to increase the amount of time you're exercising each week from where you ended in the last program, which was around 160 minutes a week. This week? You're going for 170 minutes.
Use this calendar to see your week at a glance.
Your Goals
Precautions:
See your doctor if you have any illnesses or injuries and please modify any exercise that causes pain or discomfort
Equipment Needed:
work youngt
Today, you're bumping up your cardio from 25 minutes to 30 minutes. The idea is to change your intensity throughout the workout so that you work between a Perceived Exertion (PE) of 4 and 6. You'll use incline or resistance, depending on the machine you're using, to change your intensity. You can also monitor your intensity by using the Talk Test and/or using a heart rate monitor to track your target heart rate.
30-Minute Cardio
This workout can be done on any cardio machine or outside.
5 min. Warm up at an easy-moderate pace. PE - 4
5 min. Baseline: Increase speed, incline/resistance to find
your baseline. PE - 5
2 min. Increase your incline/resistance. PE - 6
3 min. Back to baseline. PE - 5
1 min. Increase incline/resistance. PE - 6
3 min. Back to baseline. PE - 5
1 min. Increase incline/resistance even more. PE - 7
3 min. Back to baseline. PE - 5
2 min. Increase incline/resistance. PE - 7
5 min. Reduce incline, resistance and speed until you're
working at a comfortable level. PE - 4
More Workout Options
This new strength workout includes some changes to your previous workout. We've added weights to some exercises and introduced some new exercises to challenge your body in new ways. Learn more about how to choose your weight.
Total Body Workout - 2 Sets of 12-16 reps of each exercise
Dumbbell Squats
Med Ball Pushups
Lunges with Weights
Chest Presses
Deadlifts
Dumbbell Rows
Side Step Squats
Kickbacks
Preacher Curls on the Ball
Arnold Presses
Bicycles
More Workout Options
Precautions
Remember, anytime you try new exercises, your muscles may feel sore the next day. For new exercises, try using a light weight until you get a feel for how much weight your body can handle. Take an extra rest day tomorrow if you need some recovery time.More »
Your interval training goes up a notch to 30 minutes as you venture into new territory - The highest Perceived Exertion we've hit so far. For two intervals you'll shoot for a PE of 8, which means you'll be breathless and ready for the interval to end. If this is too uncomfortable, just do it for a few seconds and take your settings down if needed.
30-Minute Intervals
5 Min. Warm Up at an easy pace PE 3-4
3 Min. Rest Set: Increase speed so that you're working at a
moderate pace. PE-5
1 Min. Work Set: Increase incline/res until you're working
just out of comfort zone. PE-6
3 Min. Rest Set: Baseline. PE-5
1 Min. Work Set: Increase incline/res to work hard. PE-7
3 Min. Rest Set: Baseline. PE-5
1 Min. Work Set: Increase incline/res to work VERY hard. PE-8
3 Min. Rest Set: Baseline. PE-5
1 Min. Work Set: Increase incline/res to work VERY Hard. PE-8
3 Min. Rest Set: Baseline. PE-5
1 Min. Work Set: Increase incline/res to work VERY Hard. PE-8
5 Min. Cool down PE-4
After the new exercises and time we've added to your workouts, you may feel tired today. Try not to compensate for your workouts by being more sedentary than you normally would be. At the same time, you do want your body to recover and rest from structured exercise so think - Light walking, stretching, etc.
30-Minute Cardio
5 min. Warm up at an easy-moderate pace. PE - 4
5 min. Baseline: Increase speed, incline/resistance to find
your baseline. PE - 5
2 min. Increase your incline/resistance. PE - 6
3 min. Back to baseline. PE - 5
1 min. Increase incline/resistance. PE - 6
3 min. Back to baseline. PE - 5
1 min. Increase incline/resistance even more. PE - 7
3 min. Back to baseline. PE - 5
2 min. Increase incline/resistance. PE - 7
5 min. Reduce incline, resistance and speed until you're
working at a comfortable level. PE - 4
More Workout Options
Total Body Workout - 2 Sets of 12-16 reps of each exercise
Dumbbell Squats
Med Ball Pushups
Lunges with Weights
Chest Presses
Deadlifts
Dumbbell Rows
Side Step Squats
Kickbacks
Preacher Curls on the Ball
Arnold Presses
Bicycles
More Workout Options
Today is your new workout, a core and flexibility workout that focuses on strengthening your abs and lengthening your muscles. If any of the ab exercises feel too difficult, modify it (e.g., side bridge on the knees) or avoid it completely if it causes pain or discomfort.
Core and Flexibility Workout - Do 2 sets of 8-12 reps of the ab moves and hold each stretch for 15-30 seconds.
Bird Dog
Rotations on the Ball
Side Bridge - 10-60 seconds
Seated Torso Twist
Plank - 10-60 seconds
Woodchops
Ab Roll
Hamstring Stretch
Quad Stretch
Shoulder Stretch
Hip Pretzel Stretch
Inner Thigh Stretch
Pigeon Stretch
Knee Drops
Spinal Twist
Side Child's PoseMore »
If you've completed your First 30 Days of my 90-Day Fitness and Weight Loss program, you're ready for the next phase. The focus this week is building on the strength and endurance you've built over the last 30 days and bringing you new and challenging workouts to help you burn more calories and get closer to your weight loss goal.
To that end, our goal will be to increase the amount of time you're exercising each week from where you ended in the last program, which was around 160 minutes a week. This week? You're going for 170 minutes.
Use this calendar to see your week at a glance.
Your Goals
- 4 days of cardio - You're doing two moderate cardio workouts for 30 minutes and one interval workout that will take you well out of your comfort zone (if you're willing to go). The fourth day is an accumulation of light activity throughout the day.
- 2 days of total body strength training with 2 sets of each exercise - You have a new strength workout this week that includes new exercises along with some of the same moves you practed in the last phase.
- 1 core and flexibility workout - You're brand new workout this week is a core and flexibility workout to work on ab strength and relaxing and lengthening the muscles.
- 1 day of active rest - Active rest just means you try to stay active as much as you can
- Fill out your workout log - Use this Workout Log to track your exercises, reps, sets, etc. each day to gauge your progress from week to week.
Precautions:
See your doctor if you have any illnesses or injuries and please modify any exercise that causes pain or discomfort
Equipment Needed:
- Any cardio machine or activity
- Various weighted dumbbells
- An exercise ball
- A mat
- A resistance band
- A medicine ball
work youngt
Monday - 30 Minutes of Cardio
Today, you're bumping up your cardio from 25 minutes to 30 minutes. The idea is to change your intensity throughout the workout so that you work between a Perceived Exertion (PE) of 4 and 6. You'll use incline or resistance, depending on the machine you're using, to change your intensity. You can also monitor your intensity by using the Talk Test and/or using a heart rate monitor to track your target heart rate.
30-Minute Cardio
This workout can be done on any cardio machine or outside.
5 min. Warm up at an easy-moderate pace. PE - 4
5 min. Baseline: Increase speed, incline/resistance to find
your baseline. PE - 5
2 min. Increase your incline/resistance. PE - 6
3 min. Back to baseline. PE - 5
1 min. Increase incline/resistance. PE - 6
3 min. Back to baseline. PE - 5
1 min. Increase incline/resistance even more. PE - 7
3 min. Back to baseline. PE - 5
2 min. Increase incline/resistance. PE - 7
5 min. Reduce incline, resistance and speed until you're
working at a comfortable level. PE - 4
More Workout Options
- Option 2: 10-Minute Low Impact Cardio - Repeat Three Times
- Option 3: Choose your own cardio, working at a moderate intensity for 30 minutes
Tuesday - Total Body Strength Level 2 - 30-ish Minutes
This new strength workout includes some changes to your previous workout. We've added weights to some exercises and introduced some new exercises to challenge your body in new ways. Learn more about how to choose your weight.
Total Body Workout - 2 Sets of 12-16 reps of each exercise
Dumbbell Squats
Med Ball Pushups
Lunges with Weights
Chest Presses
Deadlifts
Dumbbell Rows
Side Step Squats
Kickbacks
Preacher Curls on the Ball
Arnold Presses
Bicycles
More Workout Options
- Option 3: Beginner Total Body - Level 3 (2 sets)
Precautions
Remember, anytime you try new exercises, your muscles may feel sore the next day. For new exercises, try using a light weight until you get a feel for how much weight your body can handle. Take an extra rest day tomorrow if you need some recovery time.More »
Wednesday - 30-Minute Cardio Intervals
Your interval training goes up a notch to 30 minutes as you venture into new territory - The highest Perceived Exertion we've hit so far. For two intervals you'll shoot for a PE of 8, which means you'll be breathless and ready for the interval to end. If this is too uncomfortable, just do it for a few seconds and take your settings down if needed.
30-Minute Intervals
5 Min. Warm Up at an easy pace PE 3-4
3 Min. Rest Set: Increase speed so that you're working at a
moderate pace. PE-5
1 Min. Work Set: Increase incline/res until you're working
just out of comfort zone. PE-6
3 Min. Rest Set: Baseline. PE-5
1 Min. Work Set: Increase incline/res to work hard. PE-7
3 Min. Rest Set: Baseline. PE-5
1 Min. Work Set: Increase incline/res to work VERY hard. PE-8
3 Min. Rest Set: Baseline. PE-5
1 Min. Work Set: Increase incline/res to work VERY Hard. PE-8
3 Min. Rest Set: Baseline. PE-5
1 Min. Work Set: Increase incline/res to work VERY Hard. PE-8
5 Min. Cool down PE-4
- Option 2: Advanced Cardio Workout
- Option 3: Choose your own cardio, alternating a moderate intensity for 3 minutes and a higher intensity for 1 minute for 30 minutes.
Thursday: Active Rest
After the new exercises and time we've added to your workouts, you may feel tired today. Try not to compensate for your workouts by being more sedentary than you normally would be. At the same time, you do want your body to recover and rest from structured exercise so think - Light walking, stretching, etc.
Friday - 30 Minutes of Cardio
30-Minute Cardio
5 min. Warm up at an easy-moderate pace. PE - 4
5 min. Baseline: Increase speed, incline/resistance to find
your baseline. PE - 5
2 min. Increase your incline/resistance. PE - 6
3 min. Back to baseline. PE - 5
1 min. Increase incline/resistance. PE - 6
3 min. Back to baseline. PE - 5
1 min. Increase incline/resistance even more. PE - 7
3 min. Back to baseline. PE - 5
2 min. Increase incline/resistance. PE - 7
5 min. Reduce incline, resistance and speed until you're
working at a comfortable level. PE - 4
More Workout Options
- Option 2: 10-Minute Low Impact Cardio - Repeat Three Times
- Option 3: Choose your own cardio, working at a moderate intensity for 30 minutes
Saturday - Strength Training for 30-ish Minutes
Total Body Workout - 2 Sets of 12-16 reps of each exercise
Dumbbell Squats
Med Ball Pushups
Lunges with Weights
Chest Presses
Deadlifts
Dumbbell Rows
Side Step Squats
Kickbacks
Preacher Curls on the Ball
Arnold Presses
Bicycles
More Workout Options
- Option 3: Beginner Total Body - Level 3 (2 sets)
Sunday - Core and Stretch - 10-20 minutes
Today is your new workout, a core and flexibility workout that focuses on strengthening your abs and lengthening your muscles. If any of the ab exercises feel too difficult, modify it (e.g., side bridge on the knees) or avoid it completely if it causes pain or discomfort.
Core and Flexibility Workout - Do 2 sets of 8-12 reps of the ab moves and hold each stretch for 15-30 seconds.
Bird Dog
Rotations on the Ball
Side Bridge - 10-60 seconds
Seated Torso Twist
Plank - 10-60 seconds
Woodchops
Ab Roll
Hamstring Stretch
Quad Stretch
Shoulder Stretch
Hip Pretzel Stretch
Inner Thigh Stretch
Pigeon Stretch
Knee Drops
Spinal Twist
Side Child's PoseMore »