Here you go, this is my program I created which works for me. .
20 min to 1 hr of any kind of cardio before 15 mins of weight training or spot toning
Weight Training: 15 mins of rotation of specific muscles exercises within the program for the day doing 15 to 25 reps, prefer to do 1 set each, 10-15 lbs. free weights
Spot Toning: 15 mins of rotation of specific muscles exercises within the program for the day doing 50 to 100 reps, prefer to do one set each
rotation of specific muscles exercises > Ex. Do bicep curls, then triceps kick backs, then shoulder press, rotate wrists, forearms lift, hand flex, then move on to different types of exercises that targets the biceps, triceps, shoulders, forearms, wrists, and hands in rotations of different exercises doing one set of 15-24 reps till 15 min is up.
Wed: Rest Day-stretch everything below or do yoga
Thurs : Any Cardio & Upper Section/Weight Training- Neck (front, back), Chest (upper, mid, lower), Back (upper, mid, lower)
Fri: Any Cardio & Full Arms/Weight Training- Biceps (upper, mid, lower), Triceps (upper, lower), Shoulders (upper, front, back), Forearms (front, back), Wrists, Hands (front, back)
Sat: Any Cardio & Mid Section/Spot Toning- Waist (back, front, sides), Stomach (upper, mid, lower, sides)
Sun: Any Cardio & Legs Phase 1/Weight Trainig & Spot Toning- Quads (upper, lower), Hamstrings (upper. lower), Outer Thighs, Inner Thighs
Mon: Any Cardio & Legs Phase 2/Weight Trainig & Spot Toning - Buttocks (upper, lower, sides), Calves (front, sides, back), Ankles, Feet (top, bottom)
Tues: Any Cardio & Mid Section/Spot Toning - Waist (back, front, sides), Stomach (upper, mid, lower, sides)
My title to "Keep it Simple" for my fitness journal, because it really is simple and basic to stay in shape. then the looks of the list there. Which is why I just call it a category for the day I'm working on to keep it basic and simple when I log in my fitness journal. Otherwise, I won't read it or write in the journal to keep track of what I'm doing fitness=wise. For me to keep it simple in my journal helps me to stay motivated.
Last edited by HumbleBee; 08-17-2015 at 09:39 AM.