Training program week 16-2015

2

Gorgeousssss 🙂 I wish you a wonderful week, many cute moments with your families and occasions to laugh, so you have muscle soreness after that 😀

Why do you work out? In my twenties I worked out to be beautiful. In my thirties to be healthy. Soon is my fortieth birthday and I am wandering if I will change my goals? How did your goals change over the time? Share with me in the comments below 🙂

For new readers: level 2 is easier than level 3. But first start with level 2 of the 90 day challenge. After you are done, continue with level 3 of the 90 days program or with the weekly programs, that I post.

If you want to loose weight or to shape up your body, you have to be careful with the food you eat. No matter what your goal is, it won’t happen without the right amount of food for you. Especially if your goal is to shape up! Usually people think that workouts are enough to shape up their bodies. But it’s the opposite.

Shape up means that you are not overweight and you want to look slightly better. It’s more difficult than if you are overweight. When you are overweight, in the beginning you can just cut the sweet, bread and things like this. But when you have just a little fat to burn, the more the eating is important and it won’t happen only with “stopping the sweet and bread”. Of course, there are exceptions always 🙂

If you want to shape up your body, you can try to count calories and do home workouts.

Day 1

Level 3List with the exercises

Level 2List with the exercises

Day 2

Level 3List with the exercises

Level 2List with the exercises

Day 3

Level 3List with the exercises

Level 2List with the exercises

Day 4

Level 2, try the level 3 workout. If it’s not a day for a challenge, there is a level 2 workout.

Level 3List with the exercises. If you want, do 3 rounds.

Level 2List with the exercises

Day 5

Level 3List with the exercises

Level 2List with the exercises

Day 6

Rest day or do yoga of your choice.

Day 7

Rest day or do yoga of your choice.

2 comments

  1. Katerina Naumova 13 April, 2015 at 09:33 Reply

    Hi Rumi!
    I’m back from my road trip and ready to exercise 🙂 I managed to follow the program because the workouts from last week required little equipment and the isometric one didn’t require any so I could do it even it the small room at the hostel 🙂 The “up-down” HIIT workout was also easy to do anywhere 🙂 I visited Belgrade, Salzburg, Munich and spend a few days with my sister in Maribor (Slovenia). I saw winter snow blizzards in Austria and sunny spring in Belgrade on my way back :)))
    To answer your question, my goals changed when I injured myself and I couldn’t use the elliptical bike for a month. I was scared of gaining weight and I searched Youtube for workouts. I discovered one of your oldest workouts for arms and for the first time I used weights 🙂 My elliptical bike had a calorie counter, and I focused only on that – burning calories. Since I started following you, I focus on strength and form. I also love the feeling after working out and I think that is what motivates me to exercise even when I don’t feel like it.
    Thank you once again for everything, you are very inspiring to me 🙂

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