can anybody give me a estimate then on how much i burn on my exercise program then i know how much i should be taking in calories wise
Estimates are fine
im at lvl 3-4 on both so where it says repeat or do 2x-4x etc... i do it
Cardio 42 min
Sculpting 38 min 20 pound weights on most exercises only some do i use 15 pounds example 15 for triceps/back exercise but 20 for biceps
Abs everyday 5 and half min
most are full body workouts with 15 reps its pretty intense if you push yourself like i do
CARDIO
1. Warm-Up
a. Head roll
b. Shoulder Circles
c. side stretch
d. Chest Stretch
e. Lower Back Stretch
f. Inner Thigh Stretch
h. Runners Stretch
i. Waist Stretch
2. Round 1 Power Yoga/Stretch
a. Runner’s Pose
b. Plank
c. Up Dog
d. Down Dog
e. Raise right leg, swing through to Runner’s Pose
g. Repeat b - d
h. Raise left leg, swing through to Runner’s Pose
i. Repeat b - d
k. Raise right leg, swing through to Runner’s Pose
l. Crescent Pose
j. Repeat b – d
k. Raise left leg, swing through to Runner’s Pose
l. Crescent Pose
m.Repeat b – d
n. Raise right leg, swing through to Runner’s Pose
o. Crescent Pose
p. Warrior II
q. Repeat b - d
r. Raise left leg, swing through to Runner’s Pose
s. Hands to sky
t. Warrior II
3. Round 2
a. Knees Up
b. Knee Out
c. Cross Over
d. Repeat 1X for 1-2, and 2X for 3-4
e. Jumping Jacks
f. Running in Place
g. Run Lunge
h. Repeat 1X for 1-2, and 2X for 3-4
4. Round 3 X Work
a. X Lateral Work
b. X Fast Feet
c. X Cross Hops
d. Repeat 1X for 1-2, and 2X for 3-4
5. Water/towel break - 30 seconds
6. Round 4 Kicks
a. Right Front Kick
b. Left Front Kick
c. Right Knee Thrust
d. Left Knee Thrust
e. Right Side Kick
f. Left Side Kick
g. Repeat A - F
7. Round 5 Punching
a. Left Jab/Right Cross
b. Right Jab/Left Cross
c. Left Hook/Right Uppercut
d. Right Hook/Left Uppercut
e. Body Blows
f. Repeat 1X for 1-2, and 2X for 3-4
8. Cool down/stretch
a. Cool Down - two minutes
b. Stretch
Sculpt - weight lifting/free weights
1. Stretch
a. Head Rolls
b. Shoulder Rolls
c. Left/Right Arm Pull - Back Shoulder/Side Stretch
d. Side Stretch
e. Chest Stretch
f. Bent Over Hang
g. Right side bent over stretch
h. Inner Thigh L/R. Knee over ankle
i. Runners Stretch L/R. Knee over the ankle
j. Waist Stretch
k. Raise up slowly
2. Round 1
a. Decline Push ups
b. Heavy Pants
c. Military Press
d. Standard Bicep Curls
e. One Arm Tricep "Back Scratch."- left / right
f. Lunges
3. Stretch
a. Standing Quad Stretch - left / right
b. Calf Hamstring
c. Over the head/Chest Stretch
d. Front and back Chest/Shoulder Stretch
4. Round 2
a. Fly Push-Ups
b. Back Fly
c. Swimmers Press
d. Wide Open Curls
e. 2-Arm Tricep Kick-Back
f. Lunge/Squats
5. Water/Towel Break 15 seconds
6. Round 3
a. Wide/Tri/Die Push-ups (7/7/7)
b. L/R Lawnmower
c. Shoulder Flys
d. 7,7,7 Curls (low-mid-high)
e. Dips
f. Three Part Squats
7. Stretch
a. Standing Quad Stretch
b. Hamstring Bend Over
c. Over the head/Chest Stretch
d. Front and back Chest/Shoulder Stretch
Phase 3-4 Sculpt! Add these:
8. Round 4
a. Upright rows
b. Calf Raises
c. Forearm Blast
d. Lower Back Extensions
e. Standard Push-Ups to max
f. Max Squats
9. Cool down/stretch
a. Standing Quad Stretch
b. Hamstring Bend Over
c. Over the head/Chest Stretch
d. Front and back Chest/Shoulder Stretch
9. TH Ab Ripper 100 for Phase ½, TH 200 for Phase ¾ i the 200
a. Basic Ab Crunch
b. Right to Left Crunch
c. Left To Right Crunch
d. Elbow to Knee Crunch
e. Superman Crunch
f. Basic Leg Lifts
g. In & Outs
h. Lower Ab Hip Rock
i. Bicycle
j. Full Body Crunch
10 moves 10 reps but im doing 20 each now and getting good results
Sorry for it being so long lol
Chris
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