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Goal Setting, Body Transformation, and Home Fitness Workouts

by Susan · 16 comments

UHW Inner Circle

Welcome to the UHW Inner Circle! You are So in!

This is your weekly “coaching call”, where I provide you with a blueprint to transform your body.

Each week I will provide you with a 7 day plan for you with your home fitness workouts, daily food tasks, etc. all mapped out for you. I will also provide some other little knowledge tidbits throughout so keep a look out for those.

So, let’s get right into it!

Set Your Fat Loss and Fitness Goals

The first thing I want you to do is mentally prepare for the journey you are about to embark on.

I want you to take some time and really think about what your goals are – both for fitness and for the rest of your life, and then write them down and keep them safe. I provided you with space in your success journal to do this activity.

I recently wrote a post you might like to read before continuing: Fat Loss Through Goal Setting and MASSIVE Action.

Go off by yourself for awhile where you will not be disturbed and really think about what you want to accomplish this year.

Personally, a few of my goals for this year include:

  1. Do my first pull up.
  2. Increase my high intensity cardio intervals to 8 (currently I am at 4 – that crap is hard when done right!)
  3. Read 25 books this year.

Body Transformation blueprint for this week:

MondayJanuary 4

Ultimate Home Workouts Beginner Program

Circuit 1:

  • Prisoner squats 10
  • Push ups or kneeling push ups 8
  • Elbow plank 30 seconds

Complete each exercise within the circuit with no rest in between. At the end of the circuit rest 1 minute and repeat 1x in week 1 and 2x in weeks 2-4.

Circuit 2:Superman core exercise

  • Split squat 8/side
  • SB W rows 10
  • Superman 20 sec ——————————————————>

Complete each exercise within the circuit with no rest in between. At the end of the circuit rest 1 minute and repeat 1x in week 1 and 2x in weeks 2-4.

Circuit 3:

  • SB leg curls 10
  • Elbow side plank 20 sec/side

Complete each exercise within the circuit with no rest in between. At the end of the circuit rest 1 minute and repeat 1x in week 1 and 2x in weeks 2-4.

Circuit 4:

  • Jumping jacks 20 sec, 10 sec rest
  • Running in place 20 sec, 10 sec rest
  • Jumping jacks 20 sec, 10 sec rest
  • Running in place 20 sec, 10 sec rest

Complete each exercise within the circuit with 10 sec rest in between. Complete circuit only 1x.

Misc tasks:

  • Record Today’s Workout and Food Intake Into Your Success Journal
  • Diet Task of the Day: Throw out all of the junk food in the house. If it isn’t there, you won’t eat it.

Tuesday

  • Bodyweight warm up
  • Stretching Circuit
  • Self Massage: Use a tennis ball and foam roller to massage sore muscles.
  • 30 minutes light activity – make it fun

Misc tasks:Success Journal

  • Record Today’s Workout and Food Intake Into Your Success Journal
  • Diet Task of the Day: Try one new fruit or vegetable today.

Reference: American Journal of Clinical Nutrition 85: 1465-1477, 2007

Dietary energy density in the treatment of obesity: a year long trial comparing 2 weight loss diets.

  • Researchers studied the effects of a low fat diet compared with a low fat diet + fruit and vegetables.
  • Results show that both groups experienced significant weight loss
  • However, because of the energy density of the fruits and vegetables, those in the low fat diet + fruit and vegetable group were significantly less hungry throughout the study.

Conclusion: when trying to lose weight make sure to add plenty of fruits and vegetables to your diet as they will help keep you fuller longer.

Just one reason to devour fruits and vegetables!veggies

Wednesday

Ultimate Home Workouts Beginner Program

Circuit 1:

  • Y squat 10
  • SB T rows 8
  • Elbow side plank 20 sec/side

Complete each exercise within the circuit with no rest in between. At the end of the circuit rest 1 minute and repeat 1x in week 1 and 2x in weeks 2-4.

Circuit 2:

  • Reverse lunges 8/side
  • SB push ups 8
  • Elbow plank 30 sec

Complete each exercise within the circuit with no rest in between. At the end of the circuit rest 1 minute and repeat 1x in week 1 and 2x in weeks 2-4.

Circuit 3:

  • Hip extensions 12
  • DB 1 arm rows 8/side
  • Superman 20 sec

Complete each exercise within the circuit with no rest in between. At the end of the circuit rest 1 minute and repeat 1x in week 1 and 2x in weeks 2-4.

Circuit 4:

  • Jumping jacks 20 sec, 10 sec rest
  • Cardio mtn climbers 20 sec, 10 sec rest
  • Jumping jacks 20 sec, 10 sec rest
  • Cardio mtn climbers 20 sec, 10 sec rest

Complete each exercise within the circuit with 10 sec rest in between. Complete circuit only 1x.

Misc tasks:

  • Record Today’s Workout and Food Intake Into Your Success Journal
  • Diet Task of the Day: Go vegetarian just for the day. No meat today.

Thursday

  • Bodyweight Warm Up Circuit
  • Stretching Circuit
  • Self Massage: Use a tennis ball and foam roller to massage sore muscles
  • 30 minutes light activity – make it fun

Misc tasks:

  • Record Today’s Workout and Food Intake Into Your Success Journal
  • Diet Task of the Day: Try a new grain or protein source today

Friday

Ultimate Home Workouts Beginner Program

Challenge Circuit:Push up

  • Jumping jacks 20
  • BW squats 10
  • Push ups or kneeling push ups 10  ———————————————->
  • Cardio mtn climbers 10
  • Split squat 10/leg
  • Stick ups 10
  • Running in place 20
  • Waiter’s bow 10
  • Cross crawl 10
  • Squat thrusts 10

Complete each exercise within the circuit with no rest in between. At the end of the circuit rest 1 minute and either:

a. repeat 1x and time how long it took you to the circuit twice. Record this time and try to better your time next week.

b. repeat the circuit for 20 minutes and count how many times you were able to complete the circuit in that time. Record this number and try to increase it next week.

Misc tasks:

  • Record Today’s Workout and Food Intake Into Your Success Journal
  • Diet Task of the Day: Increase your water intake today. You should be drinking about half your body weight in ounces. i.e. A 150 pound person should be drinking 75 ounces of water per day!

Saturday

Ultimate Home Workouts Beginner Program

Abdominal Circuit:

  • Elbow plank 30 sec
  • Bird dog 30 sec
  • Elbow side plank R 30 sec
  • Bridge 30 sec
  • Elbow side plank L 30 sec
  • Superman 30 sec

Complete each exercise within the circuit with no rest in between. At the end of the circuit rest 1 minute and repeat 1x in week 1 and 2x in weeks 2-4.

Misc tasks:

  • Record Today’s Workout and Food Intake Into Your Success Journal
  • Diet Task of the Day: Have a reward meal! That’s right, but only if you stuck to the program the entire week. Don’t go overboard, but make sure you eat some of the foods you love that you have to relinquish all week.

Social Support Sunday

Rest Day!

You have earned it, great job! If you want to do some very light activity, and/or do some stretching that is perfectly fine. Just make sure to take today easy.

  • Weigh Yourself: Hop on the scale first thing in the morning and record this number.
  • Plan, Shop, Prepare, Cook:Social support and fat loss
  1. Plan your meals and snacks out for the upcoming week.
  2. Go to the grocery store to purchase what you need to make those meals and snacks.
  3. Wash, cut, prepare, cook anything you need to have healthy meals and snacks available quickly during the week.
  • Social Support: Get online into the UHW inner circle forum and make some friends, post your workouts and meal logs, and ask questions about diet, fitness, or anything else on your mind. Also, share with your friends and family how you did this week on your program!
  • Record Today’s Workout and Food Intake Into Your Success Journal
  • Diet Task of the Day: Go vegan for the day. No animal products at all (meat, dairy, eggs, etc).

That’s it for this week, Happy New Year!

Susan Campbell, MS, CSCS

Author, Ultimate Home Workouts

{ 16 trackbacks }

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January 6, 2010 at 5:38 pm
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