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Sprint 30 seconds, Jog 30 seconds daily Week Two: Sprint 35 seconds, Jog 45 seconds daily, do this twice on one day Week Three: Sprint 45 seconds, Jog 60 seconds daily, twice on two days Week Four: Sprint 50 seconds, Jog 45 seconds daily, twice on three days Week Five: Sprint 55 seconds, Jog 30 seconds daily, twice on two days Week Six: Sprint 60 seconds, Jog 45 seconds daily, twice on one day Week Seven: Sprint 65 seconds, Jog 60 seconds daily Week Eight: I am so thankful That I stumbled onto your page via Pinterest!

Thank you Thank you! This will change my life! HI, how are you! If you ever have any questions please feel free to write me and I will do my best to answer any and all questions you may have!! I was thinking all this time I was in shape but when I start 10 weeks to fit I found out I was wrong!! This week is week 5 I see already a lot of change in my body and I feel strong???? Nice job, way to kick butt and work hard!!

For you legs I would recommend doing the same reps just lighter weights if you feel like they are bulking up. Keep up the great work!! You are doing an amazing job I appreciate your workouts, sometimes its hard to get a routine going not knowing where to start. You are so welcome and thank you for your sweet comments. I am hope you enjoy the workouts and would love to hear back as to what you think and how you are doing!!

The best workout to lose weight is the workout you'll do.

It is really important to give large muscle groups, like the legs adequate time to rest and recover for optimal muscle growth. We tend to really work our legs hard which uses a lot of intense energy so allowing them to rest is really important. Shannon — I just completed your 10 week program and I am truly amazed!! Your workouts are easy to follow and definitely challenging. There were days that I questioned whether or not I could finish the workout but I pushed myself to complete all the workouts!

The before and after pics are proof of what I was able to accomplish with your help. Thank you so much! I am so happy for you and proud of you as well. Definitely take a few day to rest and enjoy your accomplishment, you deserve it! Then get back out there and start hammering through again.

10 Week No-Gym Home Workout Plan - Fitness and Power

Keep up the hard work and thank you so much for writing in and sharing your story!!! For the ten week program how long are your cardio sessions? Also what should I be doing for cardio? Hi, the cardio sessions are 45 minutes and you can do whatever you like for cardio. I think at the end of the day I posted I wrote what type of cardio I did, but you can run, do the stairclimber, or the elliptical. I hope this helps and enjoy! Wow, what a helpful program you have all mapped out. So nice that you included a printable schedule too.

Hi, so I have mixed feeling about this. Technically yes, you could combine two days into one, but I worry that you may not be able to push harder because of muscle fatigue.

12 Week Workout Plan - Weeks 1-3

Some smaller muscles are engaged when working a specific body part for the day and then you may fatigue those muscles and if you turn around and work them that same day you may not get as much benefit. With that said, you could work legs and an upper body part to combine two days. Does this make sense? Thanks so much for the speedy reply shannon, I appreciate and also love your program! I no longer feel overwhelmed by all the equipment and feel I am benefiting tons!

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Thank you for sharing the Fit Program. It is nice to have it in one place, instead of trying to put it together for yourself, when you are not sure which program is best.


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I juSt found youR 10 weeks to fit program and love that it has pictures and videos that accompany it. Is there a nutrition plan to follow? Also I am training for a half marathon as well, would you recommend that I run before or after lifting? Your workouts are amazing and so detailed!! I had a couple questions.. Is this a workout plan to build muscle or lose fat? How many calories do you recommend to eat daily with your workout plan? I know you mentioned to do cardio everyday after weightlifting, is there a particular reason why you prefer to do it afterwards?

Lastly, will doing too much cardio make me lose the muscle I am trying to build? Thank you in advance for all your help???? By building muscle you will in turn loose fat.


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  8. As far as calories I recommend anywhere between As far as doing the cardio after weight training, it is personal preference, but I find you have more energy to burn lifting weights before you do cardio. You are not tired and are able to really push yourself and then make yourself work hard on the cardio, but you can do cardio first, totally up to you.

    Thank you for all of this information. I have had zero clue how to do this. This helps so much. I am so happy i can help out! I completed your 28 day shred. I lost 3 pounds and an inch from my waist as well as changes in definition. I am now working on the 10 week plan. I like your workouts and am trying enjoying new workouts for each body part. Losing the weight is very slow for me. Any suggestions to assist with this? What a great accomplishment. What are your meals like? Do you drink a lot of water? Shannon, Thank you so much for posting these!

    I have one question. As a beginner that has never done weights, how do i know what amount of weights to use for the different exercises? Hi, it is hard to say what weight to start with since everyone is so different. The best thing to do is start with something that is light to you and that you can make it through all the reps easily. You will then start to feel comfortable with the weights and be able to have some guide for yourself and the particular muscle you are working.

    Do you have any meal ideas? Hi, I think you will love the 10 week plan. It builds muscle, tones the body, and gets you into great shape. I bet you are doing a great job. I do have a few sample meal plans I could send you with alternative food choices if you are interested. Just let me know and send me an email so I can email them to you. I am really trying to lose about pounds by June. I was thinking the 10 week program would be great but do you recommend a certain program? Are your programs aimed to lose weight or just tone up?

    Yes, the 10 week program will be great. I do a lot of weight training to help build muscle and burn fat and I also do a good amount of cardio too. I think all the workouts have a good balance in them and ultimately you need to build muscle and tone up to burn fat to in turn loose weight.

    10-week Beach Body Workout Plan

    It all works synergistically and you will get out of it what you put into it. I have no doubt you can reach your goals and love that you are giving yourself time to do so and not trying to rush things. I did your 28 day shred. Day 21 Rest day. Day 25 Rest day. Day 28 Rest day. Day 32 Rest day. Day 35 Rest day. Day 38 MH Beach Body 6. Day 39 Rest day. Day 42 Rest day. Day 44 Rest day. Day 45 MH Beach Body 7.

    Day 46 Rest day. Day 47 MH Beach Body 7. Day 48 MH Beach Body 7. Day 49 Rest day.