The change You Want to Be!

Many of you may know that a year ago today my dad had a massive heart attack. For my dad this meant a major lifestyle change. Not just a change in diet but also he had to begin a workout regimen. When something major happens like this it also changes those closest to you. I am so proud of my parents, their diet has changed and they workout 3 days a week. My dad has lost over 40 lbs and my mom is looking awesome too.

I want to make sure you make a change in your life so that you can live the healthiest lifestyle for you, prevent heart attacks, diabetes, high cholesterol, and of course hypertension. Ok the nurse in me had to speak about health issues that come along with being overweight and unhealthy.

Many of you requested for me to put up weekly workouts for people to follow. It's hard to go to the gym if you don't know what to do while you are there, so I want to help out with that. I am putting up a five day workout. It would be amazing to do all 5 days but at least do 3 of the 5 days. If there are things on here that you do not know how to do you can look up videos on YouTube! Don't just skip them ladies. :)

Day one: Legs and Biceps

* 10-15 minutes of cardio of your choice
* Biceps cable cord (3 sets of 12)
* Leg extensions ( 3 sets of 12)
* Alternating dumbbell curls- do a challenging weight (3 sets of 12 on each arm)
* Leg curls (3 sets of 12)
* Barbell curls (3 of 12)
* Standing calf raises (3 sets of 12)
* Cool down with 20-45 minutes of light cardio

Day Two: Shoulders and Triceps

* 20 minutes of cardio of your choice
* Flat Bench Press (3 sets of 10)
* Tricep kick backs (3 sets of 10)
* Tricep Dips (3 sets of 10)
* Overhead dumbbell extensions ( 3 sets of 10)
* Decline Bench Press ( 3 sets of 10)
* Alternating dumbbell forward raise (3 sets of 10)
* 20 minutes of light cardio for cool down

Day Three: Legs and Biceps

* 8- 10 minutes of Cardio
* Foward Lunges (10 each leg- 3 sets)
- if you want a challenge: hold dumbbell a while doing the lunges!!
* Straight Leg Deadlifts holding dumbbell a (3 sets of 10)
* Seated Calf Raises (3 sets of 10)
* Chin ups ( 3 sets of 10)
* Preacher curls (3 sets of 10)
* Cool Down: 20-60 minutes of light cardio

Day 4: Chest and Shoulders
* 20-60 minutes of cardio exercise of your choice
* Pec flies ( 3 sets of 10)
* Flat and Lateral Dumbbell raises (3 sets of 10)
* Overhead Press ( 3 sets of 10)
* Incline bench press (3 sets of 10)
* Dumbbell Pullovers ( 3 sets of 10)

Day 5: Back and Triceps
* interval train: Jog for 2 minutes and sprint for 30. Repeat this for 5 sets :)
* Lat pull downs with bar (3 sets of 10)
* Cable Rows ( 3 sets of 10)
* Dumbbell rows ( 3 sets of 10)
* Tricep pull downs with rope ( 3 sets of 10)
* Tricep kickbacks with dumb bells ( 3 sets of 10 each arm)
* Seated Dips ( 3 sets of 10)

So this is a challenge for you guys. Lets prevent health issues by taking care of ourselves. Do not compare yourself to others in the gym, you be competitive with yourself. I do believe its wonderful to have a workout partner to encourage you and challenge you, but make sure they are as committed as you are. Lets do this challenge together ladies. Let me know how you are doing with this over Facebook or twitter.

( Workouts from Live strong)