Nicholas week#3 Fitness Plan.

After building up our general strength and cardiovascular endurance for these past two weeks, I have decided to narrow this week’s workout even more. I will make separate days for the upper body and the legs and cardio. The focus of this week’s workout is building up strength and muscle. The exercises will consist of compound exercises instead of isolating one muscle. Arm and Core workouts will be on Sunday, Tuesday and Thursday. Leg Workouts are on Monday and Wednesday. Cardio will be Friday and Saturday. I’m also trying to lose my belly so cardio will be essential through these coming weeks. Diet this week will be high protein and healthy fats, but I will be eating small meals and eat only after exercising to maximize fat burn.

The workout for the core comes from a YouTube video that I watched by Athlean X. This is because I find his core workouts incorporate all the muscles in the abs as well as being short. The link is here: https://www.youtube.com/watch?v=9VsDP584zyQ&t

Arm Workout:
- 10 push-ups
- 5 Burpees
- 10 pull-ups*
- 10 tricep-dips

x 3 with 2 minute rests

*If you can’t do a pull-up, instead of trying to lift yourself you jump and grab the bar and work on lowering yourself down slowly. Keep doing these modified pull-ups until you have the strength to do the normal ones.

Leg Workout:
- 10 Squat Jumps
- 10 Lunges
- 20 Calf Raises
- 10 Squats

x 3 with 2 minute rests


Cardio:
- Running for 1 hour