Dean Hamilton
Amateur Fighter
- Joined
- Dec 10, 2004
- Messages
- 361
- Reaction score
- 0
Hey guys I need some help coming up with a routine for a woman who wants me to help her lose about 70 pounds. She is in her mid 30's and is wants to slim down. She cant do a lotta running because her foot is bad so that leaves me with making her do cardio on bikes/elipticals mainly. She has an elastic band and some five pound weights. She isnt going to sign up for a gym membership. Ive come up with a routine roughly like that.
Circuit training- 4 circuits
curls -5 reps then 2 weeks later 10 reps then 2 weeks later and on 15 reps
tricep extensions - same reps as above
body weight squats - " "
Calf raises- first 4 weeks 10 reps from then on 25
girl push ups- 3 a week later 5 a week later 7 a week later 10 and from then on 15 (shes not good at them she told me... said she cant do them.. im not sure about the way i have her progressing on them)
and then sit ups- 10 or failure then 2 weeks later 15 or failure then 2 weeks later 25 or failure whichever happens first
then im gonna have her do roughly 30 minutes of cardio
15 on the eliptical 15 on the bike one session
30 on the bike one session
one hour of her favorite cardio for one day outta the five she wants to train.
30 on the eliptical one session
then back to 15 and 15
i figured id have her lifting 4 days a week and cardio all one day in the middle...
just wondering (I know its bad to train the same body part so often) but is it ok if she just wants to tone up and is going to be doing those reps??
Any help is appreciated. I would love to help her out.
Thanks
Circuit training- 4 circuits
curls -5 reps then 2 weeks later 10 reps then 2 weeks later and on 15 reps
tricep extensions - same reps as above
body weight squats - " "
Calf raises- first 4 weeks 10 reps from then on 25
girl push ups- 3 a week later 5 a week later 7 a week later 10 and from then on 15 (shes not good at them she told me... said she cant do them.. im not sure about the way i have her progressing on them)
and then sit ups- 10 or failure then 2 weeks later 15 or failure then 2 weeks later 25 or failure whichever happens first
then im gonna have her do roughly 30 minutes of cardio
15 on the eliptical 15 on the bike one session
30 on the bike one session
one hour of her favorite cardio for one day outta the five she wants to train.
30 on the eliptical one session
then back to 15 and 15
i figured id have her lifting 4 days a week and cardio all one day in the middle...
just wondering (I know its bad to train the same body part so often) but is it ok if she just wants to tone up and is going to be doing those reps??
Any help is appreciated. I would love to help her out.
Thanks