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    LJR4HEALTH   90,719
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BLC 23 Plan For The Next 12 Weeks (Special Ops )

Tuesday, September 24, 2013

After tonight's Ab Attack Class I realized I have a lot of work to be done on my ABS Not as strong as I thought they were So here at the last minute I am changing my plan for the next 12 weeks during BLC23 They are very weak kept arching my back during AB Attack class so not good. I want abs of steel. Now I'm told we can work our ABS daily

My plan is to stay in weight range of 125 to 135 (I really want to go to the low end) with 130 middle ground for my weight Yes I know I've change this as well emoticon I am still a master piece in progress.

Track my nutrition at least 5 out of the 7 days

Get at least 7 hours of sleep a night

Now for the real fun my workouts. Exercise at least 4 days of the week. My exercise will consist of:

Tuesday Kick boxing class - AB ATTACK Class - when my schedule permits read Tread & Shed class

Wednesday as the cooler weather should be here and take into account rain outside running at the park if weather doesn't permit bring it indoors on treadmill. Planet fitness core workout as by the end of 12 weeks I want to be able to accomplish an un assisted pull up.

Exercises will be 1 Abdominal Crunch Machine 2 Assisted Pull-up Machine 3 Back Extensions on Roman Chair 4 Elbow to Knee Crunch 5 Reverse Crunch and 6 Seated Back Extension Machine.


Back to Shape fitness for women gym for Tread & Shed Class

Thursday Some form of Cardio for warm up - AB ATTACK Class Tread & Shed When schedule permits Core workout routine which will consist of the following exercise

1 Back Extensions on Roman Chair 2 Jackknife with Ball 3 Leaning Pull-ups on Smith Machine 4 Leg Raises on Captainís Chair 5 Reverse Crunch with Ball 6 Seated Back Extension Machine

Saturday running out doors depending on weather or back into the gym at planet fitness

Exercises will be 1 Abdominal Crunch Machine 2 Assisted Pull-up Machine 3 Back Extensions on Roman Chair 4 Elbow to Knee Crunch 5 Reverse Crunch and 6 Seated Back Extension Machine.

The to the gym any day that I get out of work early enough to hit another workout at planet fitness to do the 30 minute circuit workout

I do believe by the end of the 12 weeks I should see great improvements on my abs and hopefully a lower body fat % as well.

I have a bunch of 5K coming up so running is very important another reason why I want to get the tread & Shed classes in and stronger abs will have me running a better time

Now there will be days I will be press for time so here is flexibility comes into play Recently on SparkPeople I read a workout 7 Exercises to Work Your Whole Body The Ready-to-Order Workout Looks like 7 great exercise to do when pressed for time. These all can be done at home as well.

sparkpeople.com/resource
/fitness_articles.asp?id=174


With this plan I should have a very successful BLC23

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  Member Comments About This Blog Post:

MICKEYH 9/25/2013 10:43PM

    So you are focusing on your Abs. That's great. To having strong core must help good deals for the runner. Looks like you've got full plate on your exercise plan. Way to go. And Good luck!! Ps..thanks for stopping by my blog and your nice comment. As you see, my focus at moment is my legs and thigh. Have a wonderful week my friend.
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DSJB9999 9/25/2013 4:38PM

    emoticon plans! You have inspired me to make some plans of my own in the morning, thanks Linda

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JDUBLANKO 9/25/2013 1:29PM

    AWESOME goals...well thought out!!! Behind you all the way!!!

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DETERMINEDDE 9/25/2013 7:09AM

    Amazing plan! Looking forward to being on this journey with you! Go CAMO Crew!! emoticon

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POPSY190 9/25/2013 3:50AM

    Sounds a lot! But very well thought out and designed for success! emoticon

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LIVINGFREE19 9/24/2013 11:33PM

    emoticon emoticon

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RACHEL__SPARKS 9/24/2013 10:23PM

    Wow! That is intense. Great goals .

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