The Jack & John Workout Plan!

So Wednesday we’re having “get your a** in shape day” on the show.  We figured since roughly 85% of the people we talk to right after new years resolve to either lose weight or get in better shape, and there’s a good chance almost no one has given that up in the last three days or so, we’ll strike while the iron’s hot.

The first part of the show (during the 7:00 hour) we’re going to take your advice on those food tricks/products/recipes that make eating healthy not suck as much.  For instance, I’ve discovered egg beaters.  I find them fairly indistinguishable from real eggs, but they’re 30 calories for 1/4 cup (i.e. the size of one egg).  I think if you combine a cup of the beaters with a wedge of laughing cow cheese mixed in (35 calories), it’s the most satisfying 150ish calorie treat out there.  Do you have similar go-to healthy foods that don’t suck?  Comment below or give us a call on Wednesday.

During the 8:00 hour we’ll talk with Lincoln’s Gary Bredehoft of Tiger Coaching & Fitness (who also serves as the director for the Lincoln Marathon).  He’ll take your calls with questions on how best to fashion a workout plan that will both stick and work.  I also told him that I always want to get back in the weightroom as a means to lose weight, but never know exactly what to do in terms of muscle groups, reps, weight amount, etc.  So, Gary’s made custom made a couple of workout plans for our listeners who are looking for a little direction in their attempts to shape up.  Check ’em out below and catch us Wednesday the 6th for the Jack & John get your a** in shape show. 

Beginner Circuit Training – Sample Workout

In the first 2 weeks of the program, do the strength circuit once. Move from exercise to exercise with no more than 30 seconds of rest in between.  In weeks 3-6 complete 2 sets, when you complete one complete circuit, rest for 1 to 2 minutes, then complete the second circuit.

After the first 6 weeks, when you’ve become comfortable doing two complete circuits during a workout, increase your workload to three circuits per workout if you have the time. In every exercise, use a weight that you can handle comfortably for the number of repetitions noted. When that becomes too easy, increase the weight on each set by about 10 percent or to the next level (#3 to 5#).

Include a minimal 10 minute warm up before your strength circuits on Monday, Wednesday, and Friday. Tuesday, Thursday, and Saturday will be your cardio workout days. Sunday is a rest day.

MONDAY and FRIDAY Strength Workout                             

Total-Body Strength Training Workout with Ab Emphasis. Complete one set of each ab exercise*, then complete the rest of the circuit as prescribed above.

Exercise              Repetitions         Rest        Sets

Traditional Crunch*         12-15          1

Bent-Leg Knee Raise*    12-15            1

Oblique V-Up*                  10 each side     1

Side Bend*                         10                        1

Back Extensions*             12-15                1

Squats                                  10-12       30 seconds          1-2

DB Bench Press                  10            30 seconds          1-2

Lat Pulldown                      10            30 seconds          1-2

Military Press                     10            30 seconds          1-2

Upright Row                       10            30 seconds          1-2

Triceps Pushdown           10-12       30 seconds          1-2

Leg Extension                    10-12       30 seconds          1-2

Biceps Curl                          10             30 seconds          1-2

Leg Curl                                10-12       30 seconds          1-2

TUESDAY

Light Cardiovascular Exercise Such as Walking (Try for 30-45 Minutes at a Brisk Pace)

THURSDAY

Light Cardiovascular Exercise Such as Walking (Try for 30–45 Minutes at a Brisk Pace)

WEDNESDAY Strength Workout                                  

Total-Body Strength Training Workout with Leg Emphasis.

Exercise                               Repetitions        Rest                       Sets

Squats                                  12-15                     30 seconds          1-2

DB Bench Press                 12-15                     30 seconds          1-2

Pulldown                             12-15                     30 seconds          1-2

Walking Lunge                   12-15 each leg   30 seconds          1-2

DB Military Press              12-15                     30 seconds          1-2

Upright Row                       12-15                     30 seconds          1-2

Step-Up                                12-15 each leg   30 seconds          1-2

Triceps Pushdown           12-15                     30 seconds          1-2

Leg Extension                    12-15                     30 seconds          1-2

Biceps Curl                          12-15                     30 seconds          1-2

Leg Curl                                12-15                     30 seconds          1-2

SATURDAY

Light Cardiovascular Exercise Such as Walking (Try for 45-60 Minutes at a Brisk Pace)

SUNDAY

REST DAY

 

 

Advanced Sample Workout Plan

This program is for advanced experienced individuals, not for beginners. The goal here is to lose the most fat while building muscle. The program is designed to maximize quality workout time with minimal available time through circuit training. The Cardiovascular workouts are in a general format by perceived rate of exertion or intensity. Start with a total goal time frame and increase at about 10-15% each week. Every fourth week decrease the time by 25%, and then begin again on the next four week cycle at your peak total time and increase for three weeks. Using a heart rate monitor is a better way to monitor intensity variations in your workout.  If you feel your body needs it – take an extra rest day.

Weekly Program – Advanced Workout

MONDAY

AM: Low to Medium intensity cardio (40-60 minutes) preferably done first thing in the morning. This could be slow jogging, brisk walking, treadmill or elliptical.

PM: Leg Training

 Warm up – 10 minutes

Step Up – 3 sets of 15 each leg on a 12-18” step

Squats -3-4 sets 10-12 reps – try to increase weights over time.

Leg Press – 3×10-12 reps

Stiff-legged Deadlift – 2×12 reps

Walking Lunges – 2 sets of 15 steps each leg.

Standing Calf Raises (3×15-20 reps).

TUESDAY

AM: Walk Low intensity cardio (60 minutes)

WEDNESDAY

PM: Shoulders, Biceps, Triceps, Abs

Use the ab workout as your warm-up – take as little rest between sets as possible.

V-Ups – 2-3 sets of 15-25

Scissor Kick Leg Raises – 2-3 sets of 15-25.

Bicycle Abs – 2-3 sets of 15-25

Dumbbell (DB) Shoulder Press – 2-3 sets x 10-12 reps., increasing weight over time.

DB Upright Rows – 3 x 10-12 reps.

DB Lateral Raises – 2 x 10-12 reps.

DB Bicep Curls – 3 x 10-12 reps.

Incline Dumbbell Hammer Curls – 2-3 sets 10-12 reps

Concentration Curls – 1-2 sets to failure.

Triceps Pushdowns – 2 x 12 reps.

Triceps Kickbacks – 2 x 12 reps.

THURSDAY

REST DAY

FRIDAY

AM: Cardio – Interval training or at increased heart rate (60-90%) 30-45 minutes.

Follow with 10 minutes of ab work.

PM: Chest, Back

Warm-up – 10 minutes

Flat Bench DB Press – 2-3 x 10-12 reps., increasing weight over time.

Incline Dumbbell Press – 3 x 10-12 reps.

Dumbbell Pullovers – 3 x 12 reps.

Lat Pulldowns – 3 sets at 10 -12 reps

Cable Rows – 3 x 10-12 reps.

One armed Dumbbell Rows – 2 x 10-12 reps.

Back Extensions – 2 x 20 reps.

SATURDAY

AM: Low to Medium intensity cardio (45-90 minutes)

SUNDAY

AM: Low intensity cardio “cross training*” (40-60 minutes) or REST DAY

Follow with 10 minutes of ab work.

*Cross Training should be a different activity other then jogging or walking, add cycling or swimming for example.

 

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One Response to The Jack & John Workout Plan!

  1. Dana Houser says:

    Anyone who wants to be in shape, & eat right but doesn’t have time to get all the fruits & veggies in everyday needs this, http://beachbodycoach.com/esuite/home/maxedout?bctid=35137119001

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