Courtesy of BIGGEST LOSER emcee and McLeod Health & Fitness Center personal trainer Kim Fredrick!
Seven years ago, Kim left a career in the financial world to pursue and share her passion for fitness. She is a certified personal trainer through the American Council on Exercise.
*Before starting any exercise program, you should consult with your doctor or health practitioner.
Start with a 5-10 minute warm up (ex. walking)
Increase the intensity of your cardio with 10 minutes of interval cardio:
- 1 minute of moderate intensity (you can still talk)
- 30 seconds of higher intensity work (you can’t talk)
- Repeat until 10 minutes is over
Plank
- Time yourself by working up to a hold of 60 seconds
- Works primary muscles, erector spinae, rectus abdominis and transverse adbominus
Bench Step Ups
- 30 seconds; just keep going, don’t give up!
- Works quadriceps, gluteus maximus, soleus, gastrocnemius, adductor magnus
Dumbbell Chest Press
- 12 to 15 repetitions
- Works pectorals
Bench Step Ups
- 30 seconds
- Works quadriceps, gluteus maximus, soleus, gastrocnemius, adductor magnus
- No breaks, you can do this!
Dumbbell Bench Squats
- 15 to 20 repetitions
- Works quadriceps, gluteus maximus, soleus, adductor magnus
Bench Step Ups
- 30 seconds; just keep going, don’t give up!
One Arm Dumbbell Row
- 12 to 15 repetitions.
- Works latissimus dorsi, teres major
Bench Step Ups
- 30 seconds; No breaks, you can do this!
Dumbbell Shoulder Press
- 12-15 repetitions
- Works medial and anterior deltoids and trapezius
Bench Step Ups
- 30 seconds; If you’re getting bored, change up the step. Start with the opposite foot.
Dumbbell Overhead One-Arm Tricep Extensions
- 12-15 repetitions
- Works triceps brachii
Bench Step Ups
- 30 seconds; last one, push through!
Dumbbell Bicep Curls
- 12 to 15 repetitions
- Works Biceps Brachii
10 minutes of Interval Cardio
- 1 minute of moderate intensity (you can still talk)
- 30 seconds of higher intensity work (you can’t talk)
- Repeat until 10 min. is over
[fancyheading textcolor=”#213eb0″ heading=”h5″]Breathe… smile… you made it to fitness glory![/fancyheading]
Article originally posted on SCNOW.com. Visit the story HERE to see Kim demonstrating the exercises discussed in this blog!