ExRx.net

Started about two months ago, doing interval-training twice a week, some scattered squats (no weights), push-ups and crunches, and brisk walks (1 hour twice a week). The past three weeks I've tried to crank it up a notch, both with excercise and diet. I'm summing up the first three weeks in this post. Sorry for my bad terminology, I'm not familiar with all the right terms for different excercises.

Week 1:
Monday: 1 hour brisk walk
Tuesday: Running intervals, 30 sec @ 75% speed, 90 sec jogging X 6
Wednesday: 1 hour brisk walk
Thursday: 2x10 squats, no weights
Shoulderlifts, bent arm, 2X10 reps @2,5 lbs
Push-ups (on my knees), 2X10 reps
Crunches, 2X25 reps
Friday: 1 hour brisk walk
Saturday: Running intervals, 30 sec @ 75% speed, 90 sec jogging X 6
Sunday: rest

Week 2:
Monday: Jog 35 minutes
Tuesday: Jog 35 minutes
Wednesday: powerwalk 45 minutes
Thursday: jog 35 minutes
Friday: rest
Saturday: Running intervals, 30 sec @ 75% speed, 90 sec jogging X 6
Shoulderlifts, bent arm, 2X10 reps @2,5 lbs
Push-ups (on my knees), 2X10 reps
Crunches, 2X25 reps
Sunday: rest

Week 3:
Monday: 20 min lower body work-out (squats, lunges etc.), 20 min upper body with 2,5lbs weights (army press, different lats and delts presses, push-ups etc.) and 20 min abs (a million different types of crunches...)
1 hour brisk walk
Tuesday: rest
Wednesday: as monday
Thursday: rest
Friday: as monday
Saturday: sprint intervals, 25 sec @95% speed, 60-90 sec walk/jog, X 8
Sunday: rest


Diet, general outline:

Breakfast: 2 eggs (scrambled or boiled), 2 slices of whole grain bread (with sunflower seeds and flaxseed) and low-fat soft spread cheese, 0.5 cup grapefruit juice (unsweetened)

Mid-morning: latte (0.5 cup 1.5% milk + 0.5 cup coffee) with one square of bitter chocolate (70% cocoa)

Lunch: 5 oz 1.5% cottage cheese, 0.5 cup blueberries, 0.5 cup mango, 10 almonds

Snack: 1 apple, 1 cup milk

Dinner: 3-4 oz beef, pork, chicken or tuna fish, assorted beans. veggies or salad, a piece of cheese.

On saturdays I get a dessert as well :) Usually a brownie or some ice cream.

Week 4, so far:

Monday: 20 min lower body work-out, 20 min upper body with 6.6 lb weights, and 20 min abs

Tuesday: 1 hour brisk walk

Wednesday: sprint intervals, 20 sec @ 85% speed, 60-90 sec walk/jog, X 8, 20 min upper body work out with 6.6 lb weights and 10 min abs.

Thursday: pain everywhere, I'm resting!

Week 4, continued

Friday: Brisk 1 hour walk, 20 min upper body workout with 6.6 lb weights, 20 abs.

Well, I'm on vacation at the moment (in the US) so working out is not as frequent as it should be. But I'm doing my 20 min lower body, 20 min upper body and 20 min abs a couple of times a week, and I'm also getting my one-hour brisk walks on a treadmill. I'm gonna try to find a place to do some HIIT (sprint intervals). So, fat loss is not happening at the moment but I'm maintaining my form at least

... and here's the routine I'm doing:

1 min per exercise with 4kg weights:

Squat
Front lunge
Box squats
Frog hop
Plié squat
Backward lunge
Drop step (diagonal back)
Sumo squat
Front diagonal lunge
Squat with drop step
Bridge
Scissor
Three quarter kick


Bent over row
Alternating curl
Outward curl
Rear delt fly
Push-ups
Triceps kickback
Lateral raise front/back
Twist jab
Alternating row
Hammer curl
Close grip hammer curl
WVs
Transverse fly
Fly and press
Skull crusher
Lateral raise
Military press
Speed bag


Crunch
Clam
Plank
Mountain climber
Plank twist
Bicycle
Figure eight
Torso twist
Straight leg tap
Scissor
Burpee
V-sit extend & flex

I'm trying to do this mon-wed-fri, and then I lazy around on the weekends. Would it be better to break up the different parts and do it 5 days a week? Input appreciated!